Fitness Class Workouts

Workout 28.07.22

Front Rack Lunge Warm-Up AMRAP 84/4 Worlds Greatest Stretch8 Scapular Pushups8 Shoulder Taps8 Lunges4/4 Cossack Squats Mobilität ShouldersHips Kraft E2MOM12Heavy Fron Rack Lunges WOD For Time (TC 25)50 Air Squats40 KB Swings30 Wallballs20 DB Push Press10 Burpees2ß DB Push Press30 Alternating Lunges40 KB Swings50 Pushups Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über […]

weiterlesen

Workout 26.07.22

Muscle Up Technik Warm-Up 3 rounds5 inch worms10 Burpees15 Situps10 Squats5 Scapula Pull Ups Mobilität ShouldersWrists Kraft BMU ProgressionArch/HollowLat Fly (seated/jumping/banded)TransitionBMU (jumping/banded) Zwischenübung 1 TabataArch HoldHollow Hold WOD Death by Wallballs (6kg)start with 10+1 each minute Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über Uns Partner The CrossFIt Journal Impressum © Crossfit Kokoromilitary […]

weiterlesen

Workout 25.07.22

Squat It Warm-Up 5 Rounds– 1 Minute Cardio (Free of choice)– 10 Wall Facing Squats Mobilität Shoulders Kraft 5 x Slow Front Squats with3-3-3-0 (down-hold-up-wait)5-5-5-07-7-7-0 Zwischenübung 1 E2MOM 12 (increase weight and do both)– 10 Front Squats (hold 3 seconds) followed by 3 Push Press WOD Sonic (Hero WOD) 21-18-15-12-9-6-3 TC 12• Wall Balls @ […]

weiterlesen

Workout 21.07.22

Beine bis ich weine Warm-Up 3 rounds10 alternierende Lunges10 Crosssack Squats10 Hip Bridges10 Shoulder Touches in Planc10 Pass throughs Mobilität ShouldersWristsHips Kraft E3MOM 155 Frontsquats Zwischenübung 1 TabataHollow RocksArch Rokcs WOD 21-15-9-15-21Pull upsDB Thruster TC: 15min Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über Uns Partner The CrossFIt Journal Impressum © Crossfit Kokoromilitary […]

weiterlesen

Workout 20.07.22

Long WOD Warm-Up Mit den Übungen und Gewichten vertraut machen Mobilität ShouldersHipsSquat WOD For Time (TC 50)IGYG 300 Air Squats300 DU / 900 SU150 cal row150 Slamball over Box100 Double DB/KB Clean and Jerk100 Ab Mat Situps with Medball80 American KB Swings80 Box Jump Over Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über […]

weiterlesen

Workout 19.07.22

Header Warm-Up 2 rounds:5 Push Ups10 Lunges15 Situps20 Squats Mobilität Deep SquatHips Technik / Kraft EMOM 12 (45 sec on / 15 sec off) WindmillSingle Leg Romanian DeadliftCossack Squats Zwischenübung 1 TabataLaying leg lift (left)Side Plank Leg lift (left) Zwischenübung 2 TabataLaying leg lift (right)Side Plank Leg lift (right) WOD For Time (TC 10) 50 […]

weiterlesen

Workout 18.07.22

DB Snatch Warm-Up AMRAP 720 DU/40 SU15 Air Squat10 Shouldertap5 Shuttle Run (7m) Mobilität ShouldersWristsHips Kraft EMOM 213-5 Strict Pullups8 alt. DB Snatches (22,5kg/15kg)8 DB Thruster (4 each side) WOD AMRAP 12220 m Run20 DB Snatches20 Weighted Box Step Over Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über Uns Partner The CrossFIt Journal […]

weiterlesen

Workout 11.07. & 12.07.22

Header Warm-Up 3 rounds30 Air Squats30 Sit Ups10 Push Ups5 Scapula Pull Ups Mobilität HipsShouldersWrists Kraft EMOM 183 Wall Walks12 Ring Rows4-6 Pull Ups30 Lunges2 x 6 Seated DB Press30 Russian Twists Zwischenübung 1 TabataHollow HoldSuperman Hold WOD 21-15-9Wall BallsDiamond Push Ups on Wall Ball Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über […]

weiterlesen

The CrossFIt Journal

© Crossfit Kokoro
military Crossfit Affiliation

Universität der Bundeswehr München

Werner-Heisenberg-Weg 39,
85579 Neubiberg