Marius

At home WOD

Warm Up
5 Min AMRAP
10x 90°-90°-Drill
5x Inchworm
10x Samson Lunge
5x D.Dog-Cobra

Movement prep.
20/10 x 2
– T-Spine Rotation in Squat
– Handstand Hold (on wall)
– Toes to heel Rocks
– Cartwheels

WOD
40/40 Sec. Work/Rest Interval, 4 Rounds
– Handstandwalk / Shoulder Taps
– Tempo Goblet Squat @3212

40/20 Sec. Work/Rest Interval, 3Rounds
– Single Arm Bodyw. Row (L)
– Single Leg Deadlift (L)
– Single Arm Bodyw. Row (R)
– Single Leg Deadlift (R)

Cool down
10x Shoulder Circles (3 Variations)
10x Squat/Hip Stretch

1 Min each
– Pigeon Stretch (L/R)
– Neck Stretch (L/R)

Running WOD

Warm Up
5-10 Min easy Jogging
3 Rounds
20m High Knees
20m Buttkicks
20m Karaoke Drill
5 Min Dynamic Stretching

Sprints/Hill Sprints
5x 45 Sec. Sprint
(1:1 Work/Rest)

5 Min Rest

3 Rounds
90 Sec. Sprint
3 Min Walk

At home WOD

Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Airsquat
– Wallslide
– Scapula Pushup

Movement prep
20/10 x 3
– Toes to heel Rocks
/Deck-Pistol-Squat
– Tempo Oushup @ 31X1
– Scapula Table Pulls
/ Scapula Pullup

WOD, Timecap: 30 Min
Option A)
„Candy“, 5 Rounds
20x Pullup / Table Pull
40x Pushup
60x Airsquat

Option B)
„Maggie“, 5 Rounds
20x Handstand PU / Pike PU
40x Pullup
60x alt. Pistol Squat

Cool down
1 Min each
– Squat Hold on wall
– Latissimus Stretch (L/R)
– Chest Stretch (L/R)

Running WOD

55 Min easy Running
every 5 Min: 10x broad Jump

At home WOD

Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Kossack Squat
– Groiners
– Glutebridge

Movement prep
20/10 x 3
– Scapula Pushup + Shoulder Tap
– Tempo Airsquat @30X1
– Backpack Goodmorning / Odd Object Deadlift

Test Run
3 Rounds
1x Clean 2x Pushup 3x Airsquat

WOD
„The Lonley Chief“
5 Rounds,
3 Min AMRAP
3x Power Clean (Backpack/ Odd Object)
6x Pushup
9x Airsquat
1 Min Rest

Accessory work
I) Goblet Tempo (Pistol) Squat
4/8 (Pistol) Sets, 6 reps @3212
Rest as needed

II) Core Finisher
2 Rounds

20x Flutter Kicks
10x V-Ups
20x Bicycle Crunch

20x alt. Bird Dog
10x Arch Rocks
20x alt. Glutebridge

Cool down
1 Min per Side
– Samson Stretch

Running WOD

Warm Up
5 Min Jogging
5 Min Dynamic Stretching

4 Rounds
2.500m Run (at 10k pace)
200m Recovery Walk

At home WOD

Warm Up

1 Min each
– 90°-90°-Drill
– D.Dog-Cobra
– Airsquat
– Jumping Jack
– Toes to heel Rocks
– Skater Squats

Movement prep I
20/20 x 2
– Explosive Hip Extensions / Backpack SDLHP
– Broad Jump !Controlled Landing!

WOD I
30/40 Interval, 4 Rounds
– Explosive Hip Extension into max Broad Jump
– Decksquat into 180° Jump

Movement prep II
20/10 x 3
– Scapula Pushup
– Hollow Rock

WOD II
– Explosive Pushup onto bench/step
– Russian Pushup

WOD III
10/20 x 10
– Single Leg Sprints / Skipp Jump

Running WOD
5 Min easy Jogging
5 Min dynamic Streching

3 Sets
– 9 Min Run (hard! Level 8 on a scale of 1 to 10)
– 3 Min recovery walk

At home WOD

Rest day!

Enjoy the holiday.

Recover and restore so you can hit the
CrossFit Fundraiseer WOD II
as soon as it is announced.

https://games.crossfit.com/workouts/open/2021