CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

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Training für zu Hause am 30.04.2020

Equipment: odd object, 2 Water Bottles

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rounds
10 Reverse Scapula Rectraction
10 Walking Lunge
10 Jumping Jack
4 V- into Cobra

Strength: 3 Rounds
6 Lying W + 6 Reverse Snow Angel
10s Lunge hold right (each) into 20s Squat Hold
30s Side Plank (each)

WOD: 3 x alt. Tabata

  1. alt. Tabata (4 Rnds)
    High Knees
    Dips
  2. alt. Tabata (4 Rnds)
    Skater Lunge
    V-up
  3. alt. Tabata (4 Rnds)
    Burpees
    Thruster (odd object)

Training für zu Hause am 29.04.2020

Equipment: Broomstick, odd object

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rounds
6 Wall Snow Angel
6 Wall Lat activation (each)
10 Pass through
3 Dolphin Push Up
5 Air Squats with 3 sec. Bottom Hold

Strength: 3 Rounds
5 S.A. Overhead Squat with 2sec. Bottom Hold (odd object)
5 Inch Worm
60sec. Rest

WOD: 12min alt. EMOM
15-20 Thruster odd object (max. 40 sec.)
50sec. Plank Hold

Training für zu Hause am 28.04.2020

Equipment: Box/ Chair, Jump Rope/ nothing , Six pack/ odd object

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rounds
3 Inch Worm into Push up
12 alt. Lunge with Rotation
10 alt. Heel Elevation alt. in Squat Hold

Strength: Alt. 1:30 for 3 Rnds
6 1¼ Lunge + 10 Jumping Squats
6 Diamond Push ups + 6-8 Dips
15s Adduction bias Side Plank (each)

WOD: 3 Rounds (tc 12min)
40 DU or Pinguin (sc: 45 sec. DU practice)
12 Lateral Box Step Over
8 Squat Burpees
6 Push up
4 Handstand Push up (Pike Push up)

Training für zu Hause am 27.04.2020

Equipment: odd object

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rounds
3 quadruped Position hip circles (each)
10m Duck Walk
6-8 Bridges
3 V- into Cobra

Strength: 3 Rounds
8 odd object s.a. Overhead Lunges
30s Wall Sit
30s s.l. Glute Bridge hold

WOD: For Time – 21-15-9
Handstand Push up (scaling Pike Push up)
V-Ups
*after each Round do 45 Walking Lunges

Training für zu Hause am 26.04.2020

Equipment: Sixpack, Bench, Towel

3-5 Zwerchfellstretch
Gelenkroutine

Warm Up: 2-3 Rnds
6 Reverse Snow Angel
6 Lunge (each)
6 Dolphin Push Up

Strength: 3 Rnds
15 Side Lateral Rise mit Sixpack
15 T´s
8 Reverse V-ups
60s Rest

WOD:
2-4-6-8-10 (tc 10min)
Sixpack Thruster
Bench Dips
Jumping Air Squats
Sixpack G2OH

Training für zu Hause am 25.04.2020

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rnds
4 V – into Rotational Lunge Stretch
6 Beast into Bridge
6 Lateral Lunges (each)

Strength: 4 Rounds each 1:15 alternating
20s Tripod (Frog Headstand)
4-6 Cossack Squat
6-8 V-ups into Russian Twist

WOD: 50 – 40 – 30 – 20 – 10
Plank to knees tap
Glute Bridges
Sit ups

Training für zu Hause am 24.04.2020

Equipment: –

Heute steht wieder die Member Challenge an und Andrea S. hat dieses schöne Workout beigesteuert, welches sie auch passenderweise von “Hotel Room WOD” in “Living Room WOD” umgetauft hat.
Danke an Andrea und euch allen viel Spaß dabei.

3-5 Zwerchfellstretch
Gelenksroutine

Prep: 1 Rnd
5 Ellbow Circles in Push Up Position
5 Scapula Push Up
5 Kneeling Wrist Flexion Push Up
5 Common Peroneal Nerve Glide (each)
5 Knee Circles in Squat Stance
5 Ankle Circles in Squat Stance

WOD: “Living Room WOD” – 20min AMRAP
5 Push Up
5 Air Squat
5 Sit Up

Training für zu Hause am 23.04.2020

https://youtu.be/HgdNjbak1AQ

Equipment: Box, Broomstick

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2 Rounds
10 Plank Scapula Push up
6 Dolphin Push Up
20s Upper Body Mobilty in Squat Hold
4 Russian Baby Maker

Strength: 6min alt. EMOM
8-12 Sott Press
3-6 Box Pistols

WOD: 3 Rounds 40s/20s alternating
Wall Sit
Feet Elevated Plank
Arch Hold
Inch Worm into Push up
Side Crunch R/L

Training für zu Hause am 22.04.2020

Equipment: Bench

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2 Rnds
10m Stiff Leg Bear Walk
10m Crab Walk
10m Inch Worm

Strength: 4 Rnds
20 Hollow Rocks
60s Rest
20 Arch Rocks
60s Rest

WOD: Chipper For Time (18min tc)
15 Bench dips
15 Air Squats
20 Burpees
20 Air Squats
25 Hollow Rocks
25 Air Squats
30 Push ups
30 Air Squats
35 Jumping Lunges
35 Jumping Air Squats

Training für zu Hause am 21.04.2020

Equipment: Bench, Sixpack oder Ähnliches

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rnds
5 Windmill (each)
10 Bent Over Scapula Row
5 Toe Pulls (each)
20 Pinguin

Strength: 4 Rnds
8 Bent Over Row @2022 (odd object)
6 Rear Foot elevated Split Squat with six pack (each)
60s Rest

WOD:
8min AMRAP
4 Burpees
8 Push up
12 Air Squat