CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Blog

Training für zu Hause am 15.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
8 Push Ups
6 Inchworm
2 Russian Baby Maker
2/Side Cossack Squat

1)
3 Rounds alt.:
8/Side Half Kneeling s.a. Shoulder Press (knee on or off the ground)
10/Side Renegade Row
5/Side tempo Squat 2020 (2 down,2 up)

2)
100m Front Rack Carry
then:
6min AMRAP
6 HSPU
12 Goblet Squat

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 14.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
10 Leg Swings
12 KBS
4 Russian Baby Maker
6/Side Coassack Squats

1)
3 Rounds alt.:

10/Side Bench Floor Bress
10/Side Bent over Row
—-
10/Side Coassack Squats
10/Side s.l. Deadlift

2)
400m Run
then: 6min AMRAP
6 Burpee
12 KBS

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 13.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
20 Single Under
10 alt. Arm Raises in Depp Squat
4 Russian Baby Makers
20sec/ Side s.a. Overhead Hold

1)
8 min EMOM:
1 /side TGU

2)
2 Rounds alt.: A1/A2

A1. 4 min AMRAP
35 DU
7 hang Squat Cleans

A2. 4 min AMRAP
10 Object Snatch
2 OHS

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 12.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k
B) Spezific Warm Up

2 Rounds:
10/Side Leg Swings
10 Pass Through
5/Side Windmille
8 Scapula Push Up

1)
1 Set max unbroken Push Ups
– 2min rest –
7 min EMOM: 50 % Push Ups

2)
3RFT:
600m Run
30 C&J

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 11.11.2020

A)Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
10 Lunges + Pelvic Tilt
5/side Half Kneeling s.a Shoulder Press
10 Hollow Rock
10 Plank Walk

1)
3 Sets of 12 s.a. Overhead Lunges alt.: arms
– 1:30min rest –

2)
12 min AMRAP

12 Burpee
6 Sit Ups
12 Air Squats
6 Push Ups
12 Jumping Lunges

3)
Double Under Challange:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 10.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
5 Russian Baby Makers
6 Inch Wurm
30 SU

1)
2 x 30/10
Side Plank L+R
alt. V-ups
hollow Rocks
V-ups
-60-

2)
For Time:
400m Run
Then: 12min AMRAP
4 Thruster
6 Squat Jumps
12m Bear Walk
3)
Double Under Challange:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees) after the 2min AMRAP

Training für zu Hause am 09.11.2020

Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Spezific Warm Up

2 Rounds:
5 Hollow Rocks
10 Pass Through
5/5 Side Plank Rotation
10 Air Squats

1)
4 Sets of:
8/side tempo s.a. Bent over Row @20X2 (2 down, 2 hold at top position)
-90 sec rest between sets-

10/side s.l. Deadlift
-90 sec rest between sets-

2)
2 Rounds alt.: A1/A2

A1. 4 min AMRAP
2-4-6-8-10-..
HR Push Up
s.a Clean &Jerk

A2. 4 min AMRAP
1-2-3-4-5-…
Object Squat
Burpee over Object

3)
Double Under Challange:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 08.11.2020

Gelenkroutine – https://youtu.be/CMeJzvAJU8k
B) Spezific Warm Up

2 Rounds:
5 Dolphine
10 Pass Through
5/side Side Plank Rotations
10 Sit Ups

1)
Seated s.a. Shoulder Press:
4 Sets, 12reps/ side – rest 1 min between sets-

2)
For Time:
10 Burpee
20 Push Ups
30 Air Squat
40 s.a. Push Press
50 s.a. Deadlift
60 Sit Ups

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 07.11.2020

 

B) Spezific Warm Up:

2 Rounds:
5 Dolphine
10 Air Squats
5 Burpee
10 Arch Rock

1)
Feet Elevated Bulgarian Split Squats:
4 Sets, 12reps/ side – rest 1 min between sets-

2)
6 RFT, alt.: sides
4 s.a. Devil Press
6 s.a. Thruster
– rest 30 sec between sets-

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)

Training für zu Hause am 06.11.2020

Equipment: Broomstick/Besenstiel, Box/Chair, sixpack/odd object

Warm up:
2-3 Rounds
6 Skorpion
6 Wall Squat
6 Plank Wall teps

Strength:
3 Rounds
8-12 Sott Press
8-10 Overheadsquat
6 Handstandschift

WOD:
4×4 AMRAP
8 Jumping Lunges
6 Burpee over Object
4 HR Push up

2min Rest

4 min AMRAP
15 diagonal Mountainclimber
10 Squat Jumps
5 Peak Push up

2min Rest

4min AMRAP
8 Squat Burpees
6 Pistols
4 Ellbow Plank lateral knee to elbow than into Plank

2min Rest

4min AMRAP
15 Thruster (add object)
10 Reverse Snow Angel
5 Table Row /Pull up