CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 25.01.2021


Warm Up:
5min of:
5 Dolphine
10 Penguin
5 Russian Baby Makers

3 Sets of:
15 KB/DB Tempo Sumo Goblet Squat 2020
10/10 KB/DB Single Leg Deadlift
10/10 KB/DB Reverse Lunge
-60 seconds rest between each exercise-

Open Wod 11.1
10min AMRAP
30 Double Under
15 Power Snatch @ 42.5/29kg Bar

Open Home Edition 11.1
10min AMRAP
30 Double Under
15 Hand Release Burpees

Weekly challenge:
Bird Dog Plank-Hold“

Try to hold the „Bird Dog Plank-Position“ for as long as possible. Each side for max effort. Count your time.

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?
– Did you achieve your goal?