Workout Primer:
Overhead Squats
In 15 minutes: Work up to a moderate set of 3
Workout
4 Rounds for Time
20 Toes to Bar
10 Overhead Squats
I want to sweat:
20 Knee Raises
Overhead Squats 40kg/30kg
I want to perform:
20 Knees to Elbow / 15 Toes to Bar
Overhead Squats 60kg/40kg
I want to compete:
20 Toes to Bar
Overhead Squats 70kg/47.5kg
Accessory
4 Sets:
12-15 Dumbbell Leg Curls
10-15 Wide Grip Ring Rows
Primer
Work up to a heavy Set of 5 Touch and Go Deadlifts
Workout
CrossFit Open 17.4
AMRAP 13
55 Deadlifts 102.5/70kg
55 Wall Balls 20lbs/14lbs
55 Calorie Row
55 Handstand Push Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
55 Deadlifts 62.5/42.5kg
55 Wall Balls 14lbs/10lbs
55 Calorie Row
55 Hand Release Push Ups
I want to perform:
55 Deadlifts 80/55kg
55 Wall Balls 14lbs/10lbs
55 Calorie Row
20 Handstand Push Ups
35 Hand Release Push Ups
I want to compete:
55 Deadlifts 102.5/70kg
55 Wall Balls 20lbs/14lbs
55 Calorie Row
55 Handstand Push Ups
Accessory
3 Sets each
10-15 Dumbbell Bench Press
10-15 Dumbbell Rows
Workout:
EMOM28
alternate between
1. 6-10 Ring Dips
2. Burpee Box Jump Overs
3. 6-12 Calories Ski or Echo Bike
4. 8-10 Ring Rows
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
1. 15 Push Ups
2. 15 Box Jump Overs 24"/20"
3. 10/8 Calories Echo Bike
4. 10 Ring Rows
I want to perform:
1. 10 Parallel Bar Dips
2. 10 Burpee Box Jump Overs 24"/20"
3. 12/10 Calories Echo Bike
4. 10 Pullups
I want to compete:
1. 15 Ring Dips
2. 12 Burpee Box Jump Overs 24"/20"
3. 15/12 Calories Ski Erg
4. 15 Chest to Bar Pullups
Workout
Workout
12 Rounds for time
You go, I go
50 Double Unders
15 Dumbbell Thrusters
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden..
I want to sweat:
50 Penguin Jumps
15 Dumbbell Thrusters 15/10kg
I want to perform:
30 Double Unders
10 Dumbbell Thrusters 22.5/15kg
I want to compete:
50 Double Unders
10 Dumbbell Thrusters 22.5/15kg
Workout
AMRAP21
Teams of 2 - Relay (You Go, I Go!)
15 Cal Ski/Bike
12 Toes to Bar
9 Bar Facing Burpees
I want to sweat:
I want to sweat:
12/9 Calories Bike
10 Knee Raises
8 Bar Facing Burpees
I want to perform:
15/12 Calories Bike
10 Knees to Elbow/8 Toes to Bar
8 Bar Facing Burpees
I want to compete:
15/12 Calories Ski
12 Toes to Bar
9 Bar Facing Burpees
Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Romanian Deadlifts
12+ Biceps Curls
Workout
3 Rounds
1000m Run
50 Kettlebell Swings
25 Strict Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
35 Kettlebell Swings 16kg/12kg
25 Ring Rows
I want to perform:
35 Kettlebell Swings 24kg/16kg
15 Strict Pullups/20 Feet elevated Pullups
I want to compete:
50 Kettlebell Swings 24kg/16kg
25 Strict Pullups