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WOD - Sobota 18.8.2018

18 srpen 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Weightlifting – CrossFit Total (BTWB):
a) 1RM Back squat
b) 1RM Shoulder Press
b) 1RM Deadlift
Link:
https://crossfit.com/workout/2018/08/03#/comments

WOD - Pátek 17.8.2018

17 srpen 2018

1.Warm up:

General warm up
Locomotions
Mobilization
2. Strength – 10 sets of:
10 front rack walking lunges 40/25 kg
Rest 60 sec. ondsafte reach set
3. Conditioning – 4 rounds for time (BTWB):
50 double unders
30 wall balls
4. Cool Down

WOD - Čtvrtek 16.8.2018

16 srpen 2018

1. Warm Up – Plyometrics
2. Gymnastics (20min):
a) Dead Hang; Accumulate 3min
b) L-Sit on Parallette; Accumulate 3min
c) Handstand; Accumulate 3min
d) HighPlank on the Ring; Accumulate 3min
3. WOD – for time of (BTWB):
30 BurpeePullUps
4. Accessory:
AbMat Crunchers
https://www.youtube.com/watch?v=ReW8U-eOwm0
  • Crossfit Women s NATY
Wamp UP:
Cardio
FOR QUALITY:
Good Mornings
KTB Lunges
EMOM:
KTB Thruster
KTB Deadlift
KTB Plank
CORE:

WOD - Středa 15.8.2018

15 srpen 2018

1.Warm Up:

Run
2.15 min @constantly effort of:
10 cal bike/row
25+25m KB btn UP carry
200m run
30 sec. A-Frame hold at top pos.
3. Conditioning – 14-16min EMOM of (BTWB):
1st: 12/10 cal. row bike
2nd: 40 sec. jump rope
Basic Weightlifting s JOHANEM
Squat improving

WOD - úterý 14.8.2018

14 srpen 2018

1. Warm Up:

a) General Warm Up
b) Barbell Yoga
2. Weightlifting:
a) 5min Preparation for Front Squat
b) Front squat; Week 3, 5x5 @75 of 4RM (Testování 31-7-2018)
c) Sumo Deadlift High Pull – technique
3. WOD – For time of (BTWB):
15-12-9 Sumo Deadlift High Pull 60/35 // 50/30
15-12-9 Chest to Bar Pull Ups/ Jumping Chest to Bar Pull Ups
4. Accessory:
Stretch!!!

MMM - Pondělí 13.8.2018

13 srpen 2018

1. Warm Up:

Run
+
2 Rounds of:
4 scap. Push ups + 4 scap. Pull ups
30 sec. jump rope
20m Bear walk
15 air squats
10 hip thrust
2. Complete (BTWB):
a) 6min AMRAP of:
8 Cal Bike
8 wall balls
6 HR push ups
3 min rest
b) 6min AMRAP of:
8 cal. Row
8 alternating DB snatch
8 box jumps over
3 min rest
c) 6min AMRAP of:
1 round around the gym
max reps of burpees
3. Cool down

WOD - Sobota 11.8.2018

11 srpen 2018

1.Warm Up – 3 rounds of:

200m run
10 reps together KB deadmarch @easy weight
10m baby crawling
10 reps scap. Pull ups
15 sec. hollow body rock
2. Strength – Strict press:
6 reps x 4 sets; @30X2
3. 5-7 rounds of:
L side:
7 Hang kb snatch
10 m oh carry
7 kb thrusters
10 m oh walking lungee
R side:
7 Hang kb snatch
10 m oh carry
7 kb thrusters
10 m oh walking lungee
4. Cool down

WOD - Pátek 10.8.2018

10 srpen 2018

1.Warm up – 3 rounds of:

3-5min running
+
3 rounds not for time:
Duck Walk 10m
Bodyweight RDL 10 reps
Vertical jump 10 reps
2.Skill (20-25 minutes):
Squat clean/ Power clean/ Thruster technique
*front rack, muscle clean, front squat, etc.
3.WOD – 8min AMRAP of:
Kettlebell deadlift + kettlebell swing 10 + 10 reps (unbroken)
Row/ Assault 10 cal.
*5 burpees penalty for breaking KTB reps*
4. Cool Down

WOD - 9.8.2018

09 srpen 2018

1. Warm Up – 6min Easy of:

100m Run
10m Lunges Forward
10 Jumping Jack
10m Lunges Backward
2. Gymnastics:
a) 10min Mobility &Technique Pistols squat
b) 5min EMOM Pistols squat (0:30 On/ 0:30 Off)
3.WOD – 10 Rounds for timeof (BTWB):
15 Back Extension
3 Jumping Bar MuscleUps
4. Accessory – Core
  • Crossfit Women s NATY
WARM UP:
Intervals
Circuit training:
Parallette Throw
Frog Jump
Wall Walk
SideLunges
Run With Ball
Ring Rows

WOD - 8.8.2018

08 srpen 2018

1.Warm Up:

3min easy running
+
3 Rounds of:
20m Skiping
7 ring rows
10 jump squats
10 frogs
2. Conditioning:
10 sets @85-90%/ vysoké/ udržitelné tempo:
30 sec AirBike
30 sec rest
30 sec Row
30 sec rest
30 sec Run
30 sec rest
  • Basic Weightlifting s Johanem
Squat improving

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