KW 44 | Montag | Dienstag | Mittwoch | Donnerstag | Freitag | Samstag |
---|---|---|---|---|---|---|
Mobility | Hips / Beine / Handgelenke | Hüfte / T-Spine Fix/ Schulter | Hips / Quads / Hamstrings | T-Spine Fix, / Shoulder Mob | Shoulder Mob / Hüfte | Coaches Choice |
Warm Up | Coaches Choice | Coaches Choice | Coaches Choice | Coaches Choice | Coaches Choice | Coaches Choice |
Strength/Skill | Back Squat in 15 mins find your 1 RM | Chest to Bar3x Max Skin the Cat 3x Max Max V-Ups 3x | Front Squat in 15mins find your 1RM | Press: 5-5-5-5 Push Press: 3-3-3 Push Jerk: 1-1-1 | Benchmark WOD: „Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile RX: wear a 20lbs vest – every 5 mins do 20m Firemen Carry | None |
RxWOD | 30/30 for 20 Mins alternating Max Wall Balls Max Cal Row 10 Goblet Squats @20/16kg 15 KBS @20/16kg | AMRAP 12 5 Push Press @40/30kg 10 Toes to Barbell 5 Bar Facing Burpees | For Time 21-15-9 Weighted Sit Ups – Stand Push Up to Crab Turn (1PU +Turn+1 PU = 1rep!) | EMOM 4 Shuttle Run 40m (RUN!!!) – Rest 1 Min EMOM 5 10 KB Snatch AHAP Cash Out: 25 Back Extensions Benchmark WOD: „Murph“ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats | AMRAP 18 „Ass on Fire“ 18 Double Unders 18 KB Clean & Jerk 18 Hollow Rocks | TEAM WOD |
Cool Down | Row 500m / AD 4 Min / Slow Jog 400 – 800m | Row 500m / AD 4 Min / Slow Jog 400 – 800m | Row 500m / AD 4 Min / Slow Jog 400 – 800m | Row 500m / AD 4 Min / Slow Jog 400 – 800m | Row 500m / AD 4 Min / Slow Jog 400 – 800m |
CrossFit Fellbach
Stuttgarter Strasse 106
S106 Eingang B1
70734 Fellbach
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0711 / 215 79 125
Letzte Beiträge
- Wir haben wieder geöffnet! 11. Juni 2021
- Trainingsstopp ab dem 2. November 30. Oktober 2020
- Zurück zum vollen Trainingsbetrieb 30. Juni 2020
- Vorläufige Trainingszeiten 29. Mai 2020