Workout
3 Rounds for time
x-x-x
Cal Row
Burpees over the Rower
Rest 3 min
Option 1:
3 Rounds for time
18-12-6
Cal Row
Burpees
Rest 3 min
Option 2:
3 Rounds for time
18-12-6
Cal Row
Burpees over the Rower
Rest 3 min
Option 3:
3 Rounds for time
21-15-9
Cal Row
Burpees over the Rower
Rest 3 min
Timecap 27 minutes
WOD
In Teams of two - split as you like
50 cal Echo Bike/Ski Erg
50 Dumbbell Snatches 30/20kg
50 Wallballs 20/14lbs
50 Toes to Bar
50 Strict Handstand Push Ups
50 Toes to Bar
50 Wallballs 20/14lbs
50 Dumbbell Snatches 30/20kg
50 cal Echo Bike/Ski Erg
Dieses Workout ist eins der entspannteren. Ihr könnt euch daher mit der Skalierungsoption für die Toes to Bar und die Handstand Push Ups gerne etwas fordern.
Timecap 25 minutes
Workout
In 10 minutes work up to a heavy Double Front Squat
Every 90 sec x 10 (15 Minutes) alternate between
A) 2 Front Squats
B) 2 Paused Back Squats
In den ungerade Intervallen machen wir Frontsquats, in den gerade Intervallen machen wir Backsquats mit 90% des Gewichtes des schweren Doubles. Bei den Back Squats etwa 3 Sekunden Pause in der Bottom Position
Körperpflege
3 Runden
10/10 Bulgarian Split Squats
10/10 Dumbbell leg Curls
Workout:
6 Rounds for Time
18 Kettlebell Swings 24/16kg
15 Box Jumps 24/20"
12 Ring Dips
Option 1:
6 Rounds for Time
15 Kettlebell Swings 20/12kg
10 Box Jumps 24/20"
5 Push Ups
Option 2:
6 Rounds for Time
15 Kettlebell Swings 24/16kg
12 Box Jumps 24/20"
9 Ring Dips
Option 3:
6 Rounds for Time
18 Kettlebell Swings 24/16kg
15 Box Jumps 24/20"
12 Ring Dips
Timecap 18 minutes
Workout
CrossFit Open Workout 16.1
AMRAP 20
25 ft Overhead walking Lunges 42.5/30kg
8 Burpees
25 ft Overhead walking Lunges 42.5/30kg
8 Chest to Bar Pull Ups
Workout
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man
Ihr lauft zusammen. Die 6 Runden Macho Man werden abgewechselt. Eine Runde Macho Man= 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead.
Option 1:
In Teams of two
3 Rounds for Time
1k run
6 Rounds of Macho Man @42.5/30kg
Option 2:
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man @70/47.5kg
Option 3:
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man @80/55kg
Timecap 40 minutes