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WOD @CROSSFITBULACH - 05. März 20

REGULAR


WU:

1 Round

40 Jumping Jacks

30 Mountain Climbers

20 Lunges

10 Shoulder Press w. KB

5 Jumping Squats


Then WOD and Movement Prep


A: 'HAPPY 29TH BIRTHDAY SENAD'


Buy-In:

1 Burpee

99 Cal Row

1 Rope Climb


2 Rounds for Time

50 Wall Balls (20/14)

30 T2B

28 OH Squats (50/35kg)

28 DU

29 GTOH (50/35kg)

29 Cal AB


Buy-Out:

20 GHD's

20 Cal Ski


Time Cap: 45min


*Geburtstags WOD Wünsche sind immer Willkommen :)




WEIGHTLIFTING


Warm Up:

50 banded good mornings


Then 3x

14 shoulder openener

10 front squats with 2sec hold at the bottom

6 strict presses with 2 sec hold overhead


A. C&J technique drills (Squatcleans from high hang, hang, low hang) (Jerk Walks, Jerk Recoveries, BB Spilt Jerks)


B. 1 RM C&J


C. If time: 3x2 clean pulls at 110% of 1RM C&J

(Focus on slow pull and back position when pulling from the floor)



GYMNASTICS


Warmup: Stretch (Wirsts, Hips, Ankles)


Then 2x

5 slow airsquats with feet together

10 Dislocates

30 sec hang from bar

50 single unders


A. Pistol Progressions

· Box step downs (start low and only keep going up as long as heel stays on the box)

· Shrimp squats

· Pistols holding onto a band

· Pistols with elevated heels

· Pistols


B. EMOM

· 5 strict Pullups + 10 Pushups

· 10 alternating pistols (scale to band or feet onto plate)

· 30 sec Double Unders

· rest

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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