Monday, October 3rd 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2 minutes Row or Bike or run 5/5 Dead bug (Hold every rep for 3 seconds) 5 Snatch grip RDL 5 Snatch grip bent over row B. Specific B1. Activation 2 sets 10 Full squat T spine rotations 5 Box Jumps 5/5 Empty...

Strength – Mon, Oct 3

CrossFit8608 – StrengthA: Bench Press (statisch bei 125%)B: Bench Press (4 x 4-6 normal bei 90%)C: T-Bar Row (4 x 4-6 exzentrisch bei 90%)D: Back Squat (4 x 4-6 normal bei 90%)E: Calf raise (4 x 4-6 normal bei 90%)F: Weighted High Knees (4 x...

Sunday, October 2nd 2022

CrossFit8608 – WODWarm-up (No Measure)A. Activation 3 sets 5/5 Single arm DB floor press 3 Dynamic push-ups 5/5 Single leg hip thrusts @ ascending *DB in lap B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax +...

Saturday, October 1st 2022

CrossFit8608 – WODWarm-up (No Measure)A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch,...

Strength – Powerlifting

CrossFit8608 – StrengthA: Shoulder Press (4 x 4-6 normal bei 90%)B: Back Squat (4 x 4-6 normal bei 90%)C: Deadlift (4 x 4-6 normal bei 90%)D: Hammer Curls (4 x 4-6 normal bei 90%)E: Crunches (4 x 4-6 normal bei 90%)

Friday, September 30th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded...