Karfreitag

Wir werden euch auch am Karfreitag auf Trab halten. Es ist eine Stunde um 10:00 Uhr im Login aufgeschaltet. Falls diese ausgebucht ist, werden wir euch eine weitere Stunde anbieten. Wir freuen uns mit euch in einem gemeinsamen Training in das Osterwochenende zu starten!

Euer CrossFit TB Team

Home WOD

Warm-up:
3 Rounds:
1:00 Marching
12 Alternating Bodyweight RDLs
:30 Handstand Hold Or Plank Hold

Bodyweight Version:
3 Sets:
AMRAP 4 Minutes:
10 Alternating Chair/Box Step Ups
5 Hand Release Push Ups
-Rest 1:00 B/T Sets-
These are quick amraps focusing on unbroken reps! Utilize the rest between movements for rest.
Alternating chair step ups: aim for unbroken reps here and make sure to stand tall each rep.
Hand release push ups: aim for unbroken here. Sub knee push ups or incline push ups if needed.

Equipment Version:
3 Sets:
AMRAP 4 Minutes:
10 Single Dumbbell Chair/Box Step Ups
5 Strict Handstand Push Ups
-Rest 1:00 B/T Sets-
These are quick amraps focusing on unbroken reps! Utilize the rest between movements for rest.
Alternating chair step ups: aim for unbroken reps here and make sure to stand tall each rep. You can hold the dumbbell at the hip or rack it on the shoulder.
Strict handstand push ups: aim for unbroken as long as you can here. Sub kipping handstand push ups or hand release push ups if needed.

Accessory:
3 Rounds:
15 Single Arm Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)

Home WOD

Warm-up:
10 m walk on toes
10 m walk to toes backwards
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk-arms locked out overhead
10 m lunge walk – torso twist towards forward leg
10 m butt kickers
10 m high knees
10 m bear crawl forward
10 m bear crawl backward
Then,
1 Round:
10 Alternating Lunge Elbow to the Floor
10 Inchworms

Bodyweight Version:
AMRAP 15 Minutes:
200m Run
15 Chair Dips
20 Alternating Stepback Lunges
This workout is all about consistency and sustainable effort.
Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.
Chair dips: aim to keep these in sets of 5+ throughout. Don’t sacrifice good range of motion.
Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath!

Equipment Version:
AMRAP 15 Minutes:
200m Run
20 Alternating Hang Dumbbell Snatches
20 Single Dumbbell Alternating Stepback Lunges
This workout is all about consistency and sustainable effort.
Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.
Alternating hang dumbbell snatches: aim to keep these unbroken. Switch hands as the dumbbell passes in front of your face.
Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath! I recommend resting the dumbbell on one of your shoulders and switching the shoulder each round.

Accessory:
3 Rounds:
10 Bulgarian Split Squats (Each Side)
20 Glute Bridges (2 sec pause at the top)
1:00 Wall Sit Hold