Tag 3 unserer Smash Week! Das WOD heute wird wieder eine Challenge, insbesondere nach der Vorbelastung der letzten beiden Tage! Bleibt dran und kämpft euch auch durch das heutige Training!
50°NORD CF SMASH WEEK 💥
SCALE AS NEEDED. IF YOU ARE UNSURE CONTACT A COACH!
If you need a Idea for an Alternative movement or weight please let us know.
We are very creative 😉 WarmUp
For Quality 30 Jumping Jacks 25 KB/DB Swings 20 Burpees 15 DB/KB Sumo Deadlift Highpulls 10 Elbow to knee squat stretch (proud chest and reach up) Mobility 10 Gluteham Bridge + 3 Sec Hold Front rack opener Pigeon Hold Get aquainted with the movements.
Practise 5 ro 10 Minutes before starting.
Make sure everything you need for the WOD is near. Workout "Suffer in Silence"
Part A
10' AMRAP
15 Sumo Deadlift High Pull 25 Double Unders Rest 3 Minutes, then perform for Time:
PART B
Rookie: 50 Kettlebell / Dumbell Swings (russian or american)
Novice: 100 Kettlebell / Dumbell Swings (russian or american)
Ninja:150 Kettlebell / Dumbell Swings (russian or american) Rest 2 Minutes
PART C
10' AMRAP
15 Overhead Squats 25 Double Unders Rest 1 Minute
PART D
Accumulate 3 - 5 Minutes of Hanging
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold