CrossFit MINS Berlin | 08.04.2021
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08.04.2021

ONLINE LIVE HOME WOD

1. Core Strength
5 Sets
10 Pike Ups
10/10 Single Leg Pike Ups
10-15 Hollow Rocks
Rest 30-40 Seconds Between Sets

2.Conditioning
AMRAP 13
Ascending Ladder
2,4,6,8,10,12, (…)
Suitcase Deadlifts
1,2,3,4,5,6, (…)
Butterfly Sit Ups

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (20/16)
FITNESS: DB (15/10); KB (16/12)

 


 

DAILY SWEAT

1. Conditioning
AMRAP 25
10 Dumbbell/ Kettlebell Crush Grip Turkish Sit Ups

10 Dumbbell/ Kettlebell Crush Grip Turkish Sit Ups
25 Single Arm (Each Side) Dumbbell/ Kettlebell Suitcase Deadlifts

10 Dumbbell/ Kettlebell Crush Grip Turkish Sit Ups
25 Single Arm (Each Side) Dumbbell/ Kettlebell Suitcase Deadlifts
50 Alternating Step Ups w/Dumbbell/ Kettlebell

10 Dumbbell/ Kettlebell Crush Grip Turkish Sit Ups
25 Single Arm (Each Side) Dumbbell/ Kettlebell Suitcase Deadlifts
50 Alternating Step Ups w/Dumbbell/ Kettlebell
75 Alternating Shoulder Taps in Push Up Position

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (20/16)
FITNESS: DB (15/10); KB (16/12)

 


CAGE WOD

1. Strength
On the 2:00 x 5
5-5-3-3-3
Sumo Deadlifts
*Build In Weight!

2. Strength Conditioning
2 Rounds
EMOM x 4:
30 Seconds Max Hang Power Cleans

– Into –

Tabata:
8 x 20 Seconds On/ 10 Seconds Off
*L-Sit Hold On Parallettes

Scale: *Tuck Hold On Paralettes
*High Plank Hold On Parallettes

Rest 1 Minute Between Rounds

OPEN: (50 /35)
PERFROMANCE: (40/30)
FITNESS: (35/25)

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