Suche

WOD @CROSSFITBULACH - 23. Januar 2020


REGULAR


WU:

6min AMRAP

150m Row

10 KB Swings

10 KB Deadlift High Pulls

10 KB Deadlifts


A: Deadlift

Work up to a heavy but manageable weight and perform

5x3 Floating Deadlifts


Btw. Sets shoulder Warm up for WOD (Coaches choice)

B:

15min AMRAP

15 Sit Ups

12 DB Step Ups (2x 17.5 / 12.5kg)

9 C2B



WEIGHTLIFTING

Warmup:

500m row

Then

2x

10 BB Side Bends + Rotations Standing

10 Barbell Shoulder Opener

10 Good mornings

10 Side Bends + Rotations in Squat


Clean Warmup

EMOM:

1: 1 Squatclean

2: 2 Squatclean

3: 3 Squatclean

4: rest and change weights

*start at 50-60% of 1RM Clean; if all lifts were successful increase weight




GYMNASTICS


Warmup:

3x

30 Single unders

30s hang from bar

10 Shoulder Dislocates

10 Scapula Pushups


A: 10min Double Under Drills:

· Rope Adjustments

· Penguin Drill

· Speed Steps

· Single Double Single Double

· Ssd ssdd ssddd ssddd … ss10xd (advanced)


B: 2min max double unders test (retest)


C: Kipping Technique

· Arch Hall (Core Strength for Kipping)

· Kipping Pullups

· Butterfly Pullups

· Kipping T2B


CELEBRATE COMMUNITY. FITNESS. LIFE.

  • YouTube - Weiß, Kreis,
  • Pinterest - Weiß, Kreis,
  • Facebook - Weiß, Kreis,
  • Instagram - Weiß Kreis

CROSSFIT BULACH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@CROSSFITBULACH.CH - +41 79 867 08 46

crossfit-journal-white-300x150.png
White Outline.png
CrossFit-Logo.png