Workout of the Day 18.04.



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








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Our Location

Rheinhessenstraße13

55129 Mainz

Telefon: 0172/ 6122582
Email: info@crossfit50grad.com