CROSSCIRCUIT 7min ON / 2min OFF: Station 1 8 rounds of Bike: 10sec. FAST 20sec. RECOVERY PACE Rest 60sec. 2min row EASY Station 2 Build up a heavy set of 4 Deadlifts Station 3 AMRAP in 7min of: Buy-in: 1min Handstand Hold Then AMRAP of: 20 Air Squats 15 DB-Snatches 10 Dips between 2 Boxes [...]
"CROSSFIT" 20min ON / 3min OFF: Station 1 AMRAP in 20min of: 12 DB Deadlift - R 24 Double Unders 9 DB Hang Cleans - R 9 Sit-ups 6 DB S2OH - R 6 Box Jumps Switch arm the next round. Station 2 Every 90sec. for 12 rounds do: 1 Power Snatch + 1 Hang [...]
CROSSCIRCUIT 7min ON / 2min OFF: Station 1 For 7min do: 20sec. Bike 20sec. Rest 20sec. Ski 20sec. Rest 20sec. Assault Bike 20sec. Rest Station 2 AMRAP in 6min of: 6 Front Squats 8 KB Swings 10 KB Russian Twists Station 3 EMOM for 7min do: Odd: 6/6 DB Reverse Lunges Even: 4 High Box [...]
"CROSSFIT" 20min ON / 3min OFF: Station 1 4 rounds of 4min ON / 90sec OFF: Row 200/150m 6 Lateral Burpees over the rower 12 Wallballs Station 2 Every 90sec. for 12 rounds do: 1 Clean Pull + 1 Hang Clean + 2 Jerks for less advanced: 2 Hang Power Clean + 2 Push Jerks [...]
MONDAY "CROSSFIT" / 2x 20min WORK / Strength: Clean + Jerk / WOD: Intervals TUESDAY CROSSCIRCUIT / Strength: Shoulder Press WEDNESDAY "CROSSFIT" 2x 20min WORK / Strength: Snatch / WOD: 20min. AMRAP THURSDAY CROSSCIRCUIT / Strength: Deadlifts + Pull-ups FRIDAY "CROSSFIT" /40min Chipper SATURDAY CROSSCIRCUIT / Strength: Back Squats
Datum: Samstag 28. November 2020 Treffpunkt: CFZ Zeit: 13:00 - ca. 15:30h Preis: 29.- für Members / 49.- für Externe Inhalt: "We will go over two different techniques of the muscle-up. Learn different drills and skills to improve your muscle-up. Strength exercises and the strict muscle-up. " Anmeldung: Über Mindbody unter "Workshop / Events"! https://clients.mindbodyonline.com/networkdashboard/?studioid=28146
CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Row 800m @ MODERATE Rest 1min Row 200m @ FAST Station 2 Build up to a heavy set of 5 Deadlifts Station 3 AMRAP in 7min of: 6 KB Sumo Deadlft High-Pulls 6 KB Goblet Squats 40 Single Unders Use a tough load on the KB Station [...]
CROSSCIRCUIT 7min ON / 2min OFF: Station 1 EMOM for 7min: Odd: Bike Even: Ski When you switch do 4 Jumping Lunges Station 2 EMOM for 7min of: 3 Power Cleans 4 FR Lunges 5 Lateral Burpees over the bar Station 3 AMRAP in 7min of: 6 DB Box Step-Overs (one DB) 12 DB Hang [...]
CROSSCIRCUIT 7min ON / 2min OFF: Station 1 7 Min. on the Ski Erg Start at Damper 3, go up every Minute Station 2 EMOM for 7min of: 3 Power Snatches (no TnG) for less advanced more reps a minute with low weights Station 3 AMRAP in 7min of: 10 Medball Sit-ups 8 Squat Jumps [...]
CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Assault Bike: 30/24cals @ EASY Rest 20sec. 24/20cals @ MODERATE Rest 20sec. 18/14 cals @ FAST Station 2 AMRAP in 7min of: 6 Thrusters 24 Double Unders Station 3 EMOM for 7min of: Odd: 8 Incline DB Prone Rows Even: 20 Plate Russian Twists Station 4 Build [...]