Home WOD - Mi 27.01.21



Warmup

3 Min any erg (10s burst at the top of each minute)

-Then-

Foam roll – 10-15 passes per body part

Quads

Glutes

Hamstrings

Calves

Lower and upper back

-Then-

30s Couch stretch each leg

5 Air Squat

30s bottom of the squat

5 Air squat

10 Side lunge stretch (5 on each leg)

5 Air squat

5 Inch worm

5 Push-up

10 Big arm circles forwards

10 Push up

30s Hang from pull-up bar

Full Kit

Strength

A.

Record your best bench press 3 rep max lift.

*Build to a heavy triple for the day

*Rest 3 min between attempts


B.

Bench Press 1-1-1-1-1

*Use 90-95% of the weight lifted in part A

*Rest 3 min between sets


Workout

For time:

10 Thrusters,

50 Double Unders

8 Thrusters,

40 Double Unders

6 Thrusters,

30 Double Unders

4 Thrusters,

20 Double Unders

2 Thrusters,

10 Double Unders


RX 60/40kg

SC 40/30kg


Limited Kit

Strength


Amrap 7 mins

5 Dumbbell bench press/Floor Press

5 Dumbbell Bent over Row


-Then-


4 Rounds

*5 Full rep – 5 Top half reps – 5 Lower half reps

Box/Chair Dips

Hammer Curls


-Then-


Amrap 7 mins

5 Dumbbell bench press/Floor Press

5 Dumbbell Bent over Row


Workout

For time:

10 Thrusters,

50 Double Unders

8 Thrusters,

40 Double Unders

6 Thrusters,

30 Double Unders

4 Thrusters,

20 Double Unders

2 Thrusters,

10 Double Unders


Double DB/KB


Scales:

Single DB/KB - double the reps

Single Unders or Jumping Jack - double the reps

No Kit

Strength


Amrap 7 mins

5 Close Grip Push Ups

5 Bag Bent over Row


-Then-


4 Rounds

*5 Full rep – 5 Top half reps – 5 Lower half reps

Box Dips

Bag Curls


-Then-


Amrap 7 mins

5 Close Grip Push Ups

5 Bag Bent over Row


Workout

For time:

20 Thrusters,

50 Double Unders

16 Thrusters,

40 Double Unders

12 Thrusters,

30 Double Unders

8 Thrusters,

20 Double Unders

4 Thrusters,

10 Double Unders


Thruster with a bag

or do Weighted Bag Back Squat instead


Scales:

Single Unders or Jumping Jack - double the reps





39 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen

Seestrasse 14, 3600 Thun, Switzerland

©2020 CrossFit Thun