elitelhenice
21. led 2019
Upraveno: 21. led 2019

21.1. 2019 WORKOUT

 

 

 

Strength: Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps

 

Followed by…

Every 2 minutes, for 6 minutes (3 sets): Drop Snatch x 2 reps

Followed by…

Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch

Loading per set: *Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch *Sets 5-6 – 80% *Sets 7-8 – 85%

 

Workout: “CrossFit Games Open Workout 17.1” For time: 10 Dumbbell Snatches (25/17Kg) 15 Burpee Box Jump-Overs 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs

Time cap: 20 minutes

 

Postworkout: Three sets of: Good Mornings (30/20Kg barbell)

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  • elitelhenice
    před 2 dny

    23.1. 2020 WORKOUT

    Diskuse 
    Warm up: Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Static Hang x MAX seconds then Two rounds of: 10 Air Squats 10 Ring Rows 20 Mountain Climbers Strength: 10 min. AMRAP 1DB Fly 1DB Bicepscurl and shoulder press 1DB Reverse fly ad 1 rep from each exercise every new round Workout: Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups
  • elitelhenice
    před 4 dny

    21.1. 2020 WORKOUT

    Diskuse 
    Warm-Up. Hip Flexor Stretch + Posterior Activation then Two rounds of: Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds (alternate sides to complete 2 sets on each): Kettlebell Windmill x 6 Waiter Hold Kettlebell Alternating Reverse Lunges x 6 then Workout: Complete AMRAP for 30 minutes of: 500 Meter Row 40 Double-Unders 300-Foot Farmer’s Carry (32/24 kg KBs) 20 Dumbbell Thrusters (17/10Kg) 10 Strict Knees to Elbows
  • elitelhenice
    před 6 dny

    19.1. 2020 TÝDENNÍ VÝZVA

    Diskuse 
    Warm up: Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds Workout (týdenní výzva) In teams of two, complete five rounds for time of: Row 400 Meters 20 Deadlifts (10 each – 100/70Kg) 30 Pull-Ups (15 each) Partners must finish rowing together, and may only start deadlifts once both members are back at the barbell. Postworkout: 4 Rounds of 10-12 reps of Barbell roll outs