Æfing dagsins
16.01.2019
CrossFit
Metcon
A. E2M
6-4-2-1 reps of Low Bar Back Squat +
4-6 Explosive Box Jumps
*Weights: 70% - 80% - 85-90% - 95+%
B. AMRAP 18 min, In teams of two, "I go, You go"
10/10m L/R Single arm OH walking lunges @ca. 24/16kg
40 Double-unders / 60 Single-unders
10/10m L/R Suitcase Carry @same weight
6 AtlasBall Over shoulder 15-50kg
*Change after each exercise
6-4-2-1 reps of Low Bar Back Squat +
4-6 Explosive Box Jumps
*Weights: 70% - 80% - 85-90% - 95+%
B. AMRAP 18 min, In teams of two, "I go, You go"
10/10m L/R Single arm OH walking lunges @ca. 24/16kg
40 Double-unders / 60 Single-unders
10/10m L/R Suitcase Carry @same weight
6 AtlasBall Over shoulder 15-50kg
*Change after each exercise
GrandaFit
Metcon
A. E90S x5
DBL KB front squat 1x Half+full, then 4x regular
B. 20min AMRAP
10m Walking Russian swings
10 Wall balls
10 Back extensions with 2 sec pause in top position
10m Walking Russian swings
10 Explosive deadlift jump with 1 KB
10 V-ups
10/10 Dynamic side plank
DBL KB front squat 1x Half+full, then 4x regular
B. 20min AMRAP
10m Walking Russian swings
10 Wall balls
10 Back extensions with 2 sec pause in top position
10m Walking Russian swings
10 Explosive deadlift jump with 1 KB
10 V-ups
10/10 Dynamic side plank
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WodifyWodifyÆfingin á morgun er:
CrossFit
Metcon
A. E90s x 5 sets ;AHAFA
1 DL w. 3 sec pause at mid chin + 3-4 regular
B. E90s x 5 sets ;AHAFA
Eather hold KB in FR or hanging in straight arms
5/5 Forw. & Rever. lunges on Block ca. 10cm
C. E2M x 5 sets @90% effort
8-10 Bent over barbell row (sup grip) @controlled tempo + 8-10 Dips on rack/rings +
20-30 Banded Tricep push downs
1 DL w. 3 sec pause at mid chin + 3-4 regular
B. E90s x 5 sets ;AHAFA
Eather hold KB in FR or hanging in straight arms
5/5 Forw. & Rever. lunges on Block ca. 10cm
C. E2M x 5 sets @90% effort
8-10 Bent over barbell row (sup grip) @controlled tempo + 8-10 Dips on rack/rings +
20-30 Banded Tricep push downs
GrandaFit
Metcon
A. 10 min TGU Technique
B. AMRAP 12
10x dbl KB Deadlift
5/5 Alt. Clean-Press-Thruster
10/10 Bulgarian Squat
C. AMRAP 12
5/5 Alt. KB Lat. Lunges
5 Chin Ups
5/5 KB Single Leg Deadlift
1/1 TGU
B. AMRAP 12
10x dbl KB Deadlift
5/5 Alt. Clean-Press-Thruster
10/10 Bulgarian Squat
C. AMRAP 12
5/5 Alt. KB Lat. Lunges
5 Chin Ups
5/5 KB Single Leg Deadlift
1/1 TGU
StrongFit
Metcon
A. E3M x 3 sets
3 Low Bar Back Squat @ca. 80-85% 1RM +
3-5 Strict Pull-ups ;AHAFA
B. E3M x 3 sets ;AHAFA
8 Alt Front rack Reverse Lunges +
8-10/8-10 Single arm DB Row
C. Alt EMOM x 9 min
C1. 15-20 Air Squat (Perfect Form)
C2. 10 Double DB Bench Press ;AHAFA
C3. 15-20 Barbell Bicep curls ;AHAFA
3 Low Bar Back Squat @ca. 80-85% 1RM +
3-5 Strict Pull-ups ;AHAFA
B. E3M x 3 sets ;AHAFA
8 Alt Front rack Reverse Lunges +
8-10/8-10 Single arm DB Row
C. Alt EMOM x 9 min
C1. 15-20 Air Squat (Perfect Form)
C2. 10 Double DB Bench Press ;AHAFA
C3. 15-20 Barbell Bicep curls ;AHAFA
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