CROSSFIT 90 25/01/2020

A. Warmup

B. Strict Gymnastics & Core Work:
6 min EMOMs, 2 min rest in between:

EMOM 1 – every min:
3 Tempo Negative Strict Handstand Push-ups
5-7 Strict Toes to Bar

EMOM 2 – CORE:
Min 1: Copenhagen Plank left
Min 2: Copenhagen Plank right

EMOM 3 – every min:
1 Gymnastic Complex – no pause between those 4 reps:
* 1 Wide Strict Chest to Bar Pull-up
* 1 Wide Strict Pull-up
* 1 (regular grip) Strict Chest to Bar Pull-up
* 1 (regular grip) Strict Pull-up
…if wide ist not possible, do strict with pronated and supinated grip
…if to easy, use weight 

EMOM 4 – CORE:
Min 1: Body Saws
Min 2: Starfish Situps

EMOM 5 – every min:
5 Strict Tempo & Paused Ring Dips
5 Tempo & Paused Ring Rows 

then prep for wod…

C. Conditioning – AMRAP 25:
1 Round of „WOD“, 200m Run or 300m Row or 20 cal Bike
2 Rounds of „WOD“,  200m Run or 300m Row or 20 cal Bike
3 Rounds of „WOD“,  200m Run or 300m Row or 20 cal Bike
* Continue To Add 1 Round Until Time Cap

1 Round of „WOD“:
3 Front Squats (70/50 – from floor)
6 Hand Release Pushups or use Paralettes/Plates
9 Weighted Situps (optional: anchored feet)

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.