50° Ultras!
Wir nähern uns dem Ende unserer Smash Week! Nun heißt es nochmal auf die Zähne beißen und das Programm bis zum Schluss durchziehen!
Wenn ihr könnt, geht raus und genießt die Sonne!
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
7' For Quality
200m Run 5 Medball Squat Clean 10 Light Wallball Thruster 5 Push Ups 10 Double Under / 20 Sec Attempt Mobility 40-60 sec Hang from the bar /Table 10-20 Wrist flow 10 PVC/Broomstick Shoulder opener 10 Birddog + Hold 2 Sec. 10 Cossack Squat and hold / stretch 2-3 Sec
Workout
"Suns' out, guns out!"*
For Time
(35' TC; Rookies perform 50% of the movements with a 25' TC)
400m run 120 Double-Unders / 3 Min ME DU Attempts / 240 Singles 400m run 100 Air Squats
400m run 80 Abmat Sit-Ups / Situps 400m run 60 American KB Swings @24/16kg (or use a DB or GTOH Bumper Plate) 400m run 40 Deficit Pushups (DB/Bumper Plate) / Push ups /kneeling Pushups 400m run 20 Burpee Deadlifts - 2 DBS / KBS/ Whatever works 400m run
10 Bicep Curl *post a picture of your 🔫in the ☀
😎 Roadrunner
7krun @50% speed (trail run if you have the opportunity) Running Speed: 50% speed: you can talk with your partner or whistle a song 80% speed: you can't talk with your partner 100% speed: as fast as possible
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