Workout Primer:
Overhead Squats
In 15 minutes: Work up to a moderate set of 3
Workout
4 Rounds for Time
20 Toes to Bar
10 Overhead Squats
Option 1:
4 Rounds for Time
20 Knee Raises
10 Overhead Squats 40/30kg
Option 2:
4 Rounds for Time
15 Toes to Bar
10 Overhead Squats 60/40kg
Option 3:
4 Rounds for Time
20 Toes to Bar
10 Overhead Squats 70/47.5kg
Timecap 15
CrossFit Open 17.4
AMRAP 13
55 Deadlifts 102.5/70kg
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups
Optional Scaled:
AMRAP 13
55 Deadlifts 62.5/42.5kg
55 Wall Balls
55 Calorie Row
55 Hand Release Push Ups
Gymnastics Class
Kipping movements an den Ringen
- Ring toes to Bar
- Hip to Ring Pulls
- ggf, Ring Muscle ups
EMOM24
alternate between
1. 6-10 Ring Dips
2. 30-50 Double Unders
3. 6-12 Calories Ski or Echo Bike
4. 8-10 Ring Rows
Option 1:
EMOM24
alternate between
1. 8 Push Ups
2. 40 Penguin Jumps
3. 9/7 Calories Ski or Echo Bike
4. 8 Ring Rows
Option 2:
EMOM24
alternate between
1. 6 Ring Dips
2. 40 Double Unders
3. 11/9 Calories Ski or Echo Bike
4. 8 Feet elevated Ring Rows
Option 3:
EMOM24
alternate between
1. 10 Ring Dips
2. 50 Double Unders
3. 12/10 Calories Ski or Echo Bike
4. 10 Feet elevated Ring Rows
Workout:
12 Rounds for time
You go, I go
50 Double Unders
15 Dumbbell Thrusters
Wählt ein Gesamtvolumen, was ihr gut absolvieren könnt. Wenn ihr die Open Workouts absolvieren wollt, nehmt lieber ein niedriges Volumen und wenig Gewicht und konzentriert euch auf die Technik. Nachdem wir letzte Woche schon viel Glück damit hatten, dass das Open Workout und das Donnerstags-Workout sehr ähnlich waren, seid hier schlau ;)
Option 1:
12 Rounds for time
You go, I go
50 Penguin Jumps
15 Dumbbell Thrusters 15/10kg
Option 2:
12 Rounds for time
You go, I go
40 Double Unders
10 Dumbbell Thrusters 22.5/15kg
Option 3:
12 Rounds for time
You go, I go
50 Double Unders
15 Dumbbell Thrusters 22.5/15kg
Timecap 20
CrossFit Open Workout 22.3 - RX'd
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Männer: 43kg, then 52kg, then 61kg
Frauen: 29kg, then 34kg, then 38kg
Time cap: 12 minutes
CrossFit Open Workout 22.3 - Scaled
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Männer: 29kg, then 34kg, then 38kg
Frauen: 20kg, then 25kg, then 29kg
Time cap: 12 minutes
CrossFit Open Workout 22.3 - Foundation
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Männer: 20kg
Frauen: 15kg
Time cap: 12 minutes
CrossFit Open Workout 22.3 - RX'd
TBA
CrossFit Open Workout 22.3 - Scaled
TBA