CrossFit MINS Berlin | 20.12.2020
8274
post-template-default,single,single-post,postid-8274,single-format-standard,ajax_fade,page_not_loaded,,qode-title-hidden,paspartu_enabled,paspartu_on_bottom_fixed,qode_grid_1300,vss_responsive_adv,qode-content-sidebar-responsive,qode-theme-ver-10.1.1,wpb-js-composer js-comp-ver-5.0.1,vc_responsive

20.12.2020

Online Live Home WOD

1. Strength
3 Sets
40 Seconds Deadbugs
20 Seconds Rest
30 Seconds Floor Windshield Wipers
15 Seconds Rest
20 Seconds Hollow Body Flutterkicks
10 Seconds Rest

Rest 30 Seconds Between Rounds

2. Conditioning
„TRAIL“
AMRAP 16
16 (8 Each Side) Dumbbell/ Kettlebell/ Odd-Object Goblet Bulgarian Split Squats
20 Mountain Climbers
15 V-Ups
20 Mountain Climbers

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
3 Sets
8-10/ Each Side Double Dumbbell/ Kettlebell Bulgarian Split Squats
(*Alternatively: Single Dumbbell/ Kettlebell Goblet Bulgarian Split Squats)
*Tempo: Slow Down, Fast Up
Rest 45 Seconds Between Sets

2. Conditioning
“SHIPLAP”
8 Rounds
1 Minute: Max Calories Row

Rest 30 Seconds

1 Minute: 20-30 Seconds Side Plank (Left) + 20-30 Seconds Side Plank (Right)

Rest 30 Seconds

*Score is lowest ROW and SIDE PLANK round!
*Use first round as a „PACEMAKER“!

*Start at different stations in your cage, then switch!

 

#Christmas#Challenge#Week4

Complex For Time
8 Rotations ( 4 Left/ 4 Right)
6 Air Squats
4 Alternating Reverse Lunges
2 Hand Release Burpees

*Perform the complex with a spoon in your mouth and a christmas ball on top (of the spoon).

No Comments

Post A Comment