Mon 19. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
prisoner good mornings
samson stretch
b) strength
20 kb/db turkish get ups
no equipment TGU without a kb
c) conditioning
amrap 15min
20 kb/db high pulls
20 kb/db frontrack lunges
no equipment: 10 burpees. 20 lunges
compare to 24.12.2020
CAGES
a) warm up 10min
3 sets
30"on/10"off
single unders
alt instep stretch + rotation
handwalk + push up
into
3 rounds
10 double unders/20 single unders
5 push ups
5 db hang power cleans
5 burpees
5 db shoulder to overhead
b) conditioning 15min
Crossfit Quaterfinal
Test 1 (mod)
3 rounds
for time
10 hand release push ups
10 double db hang power cleans 22,5/15
50 double unders
1min rest
3 rounds
10 burpees
10 double db shoulder to overhead 22,5/15
50 double unders
scale kneeling push ups, single unders (x2)