CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 26.01.2021

Gelenksroutine

Warm Up
3 Sets of:
8/8 Alternating Lunges
6 Single Leg Hip Thrusts
6 Tempo Push Ups
4/4 Renegade Rows
30 sec. Couch Stretch

Skill: Pistol Squat-Progression

4 Sets of:

6/6 Pistol Squat Bottom Hold
10/10 Staggered Goblet Squats
8/8 Eccentric Pistol Squats to Chair/box

Rest 1:30 min between rounds

Conditioning
2 Rounds alternating A1, A2

A1. 3-minute AMRAP

6 Push Ups
9 Air Squats
12 V-Ups/Knees to Elbows

– Rest 1:30 minutes –

A2. 3-minute AMRAP

3 Odd Object Power Cleans
3 Odd Object Front Squats
3 Odd Object Push Jerks

– Rest 1:30 minutes –

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.

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean