Wir wünschen allen unseren 50° Nord Ultras ein schönes Osterwochenende!
Damit ihr neben den Schmausereien trotzdem noch ein bisschen in Bewegung kommt, haben wir natürlich auch heute wieder ein kleines Programm für euch bereitgestellt.
Viel Spaß!
WarmUp 6' AMRAP 5 Burpees 5 good mornings 5 Jumping squats 5 Jefferson curls Mobility 10-20 Wrist flow 10 - 20 Bottoms Up KB Press + 2 Sec. hold each arm 10/10 hip flows (left leg/right leg) Strength Accumulate 30 - 50 Reps of each Movement.
Divide in Rounds Weighted Cossack Squats Calve Press (Hold 2 - 3 Sec. at the top) Kneeling to Squat Jump / Jumping Lunges Frog Hops
After each Round:
weighted WallSit hold of 40-60 Sec
Workout
borrowed from CrossFit.com 30/1/2020 For Time (13' TC)
21-15-9 Dumbell squat cleans 2 X 22,5/15kg / KB / 1 Dumbell (perform 30/20/10 Alternating) Strict Pullups / Pullups / Ring Rows/ Table Pullups Deficit push-ups (hands on DB) / Hand release Push ups / Push ups/ kneeling Push Ups Roadrunner Test 3k run/5k run (please rest one day before you test this run) Cool Down
Walk 600m + perform 3 - 4 Static Stretches of the used muscles today. Stretch about 30 to 40 Sec each side: Butterfly Hold
Wall Straddle
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold