CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 13.01.2021

Gelenksroutine

Warm Up:
5min of:
5 Down Dog into Cobra
5 Scapula Push Ups
5 Reverse Snow Angel

Strength
3 Sets of:
15 Feet Elevated Tempo Push Ups @ 2020
10/10 KB/DB Single Arm Floor Press
10/10 KB/DB Bent Over Row
-60 seconds rest between each exercise-

Open Wod 11.4
10min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (55/40kg)
10 Bar Muscle Ups

Open Home Edition 11.4
10min AMRAP
60 Bar Facing Burpees
30 Overhead Squats Odd Object/Broomstick
10 Muscle Up Push ups

Weekly challenge:
Standing on one feet with closed eyes for 10 controlled breaths (both sides)

Equipment options:
DB. 22.5/15kg or KB. 24/16kg

Todays Notes: 3 Steps to successful Open
1. make a game plan before you start the workout:
– How hard do I want to push today? 1-10
– How many rounds am I able to get?
– What will be my average time per round?
– How much rest do I need in this Workout?
– When do I rest and how long?

2. Work at a hard pace
– Transition straight into the next excercise
– Keep your focus throughout the WOD and stick to your plan
– Keep your movements clean
– Note your times on every round (if possible)!

3. Feedback
– How hard did you push? 1-10?
– Could you keep a constant pace?