Workout 10.02.21

  • Beitrags-Autor:
  • Beitrags-Kategorie:MedXFit
Präsenztraining
Warm-UP

2 Rounds with a PVC-Pipe
10 Snatch Grip Deadlifts
10 Snatch Grip HighPulls
10 Snatch Grip Press Behind The Neck
10 Overhead Lunges
10 Squats

Mobilität

2 Rounds
30 Sec each Side Ankle Pulses
60 Sec Russian Baby Makers
60 Sec Shoulder Dislocates

Technik

Squat + Variationen
Squat mit Blick zur Wand + Wall Ball
Air Squat
Goblet Squat
Overhead Squat
1-arm Overhead Squat

Zwischenübung 1

10 x Slow Dealift
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)

10x Slow Row
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)

3 x Slow Deadlift
– 10:10:10:0

3 x Slow Row
– 10:10:10:0

WOD

EMOM for AMRAP
1. Min Slam Ball Thrusters
2. Min Slam Balls over the Shoulder
3. Min Slam Balls

2 minutes Rest

1. Min Slam Ball Thrusters
2. Min Slam Balls over the Shoulder
3. Min Slam Balls

Cool Down

Couch Stretch
CatCows

Crossfit Kokoro

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