Di 20. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
inverted hamstring stretch
dynamic bridge
b) strength
3 sets
30"on/10"off
single leg kb/db rom dealdilifts/side
single leg kb/db glute bridge/side
no eqiupment without kb/db
c) conditioning
amrap 15min
21 swings
15 sit ups
9 push ups
no equimpent squats
compare to 25.12.2020
CAGES
a) warm up 10min
tabata
down ups
sumo squat stretch
into
10 squats
10 narrow stance squats
10 alt reverse lunges
10 alt anchored pistol squats
10 alt pistol squats / anchored pistol squats
into
5 barbell good mornings
5 tall muscle cleans
5 hang power cleans
5 power cleans
into
work up to work load
b) conditioning 20min
Crossfit Quaterfinal
Test 2 (mod)
for time
60 sit ups
6 power cleans 60/40
60 alt pistol squats
50 sit ups
5 power cleans 60/40
50 alt pistol squats
40 sit ups
4 power cleans 60/40
40 alt pistol squats
30 sit ups
3 power cleans 60/40
30 alt pistol squats