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      1. ELITE FÓRUM
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      3. 22.2. 2019 WORKOUT
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      elitelhenice
      úno 22

      22.2. 2019 WORKOUT

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      Warm up: 3 Rounds of 5 reps with barbell Clean-Grip RDL

       

       

      Clean Pull from Below Knee

       

       

      Front Squat Hang Power Clean + Push Press Clean from Below Knee + Jerk

      then

      One set of: Power Clean (no foot movement) + Push Press x 3 reps (50/35Kg) Rest as needed

      One set of: Power Clean + Push Jerk x 3 reps (50/35Kg) Rest as needed

      One set of: Clean + Split Jerk x 3 reps (70/50Kg) Rest as needed

       

      Workout:

      “CrossFit Games Open Event 19.1” Complete as many rounds as possible in 15 minutes of: 19 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target) 19 Calorie Row/Airbike

       

      Postworkout:

      3 rounds of: Chinese DB Rows x 6 reps

       

       

      Rest as needed Reverse plank x 60 seconds Rest as needed

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      • elitelhenice
        lis 25

        24.11. 2019 WORKOUT

        Warm-Up: Banded Scarecrow x 30-60 seconds per position Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 20-30 reps Followed by… Kettlebell Complex x 2 sets (one with each arm): Overhead Carry x 25 yards Rest as needed Then… Workout A. In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… Workout B. In teams of two, each member must complete the following for time: Airdyne 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
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      • elitelhenice
        říj 13

        13.10. 2019 WORKOUT

        Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Goblet squats (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Goblet squats, Partner A will perform 20 Box jump overs, and Partner B will run 400 meters – and so on for 30 minutes. Postworkout: Your choice for abdomen
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      • elitelhenice
        říj 10

        10.10. 2019 WORKOUT

        Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups
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