CrossFit Inua

WODS

5/12-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (5 Rounds for time) 5 x 800m (2 min. pauser) Notér hvert interval

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INTRO Uge1 Dag1

CrossFit Inua – Intro Warm-up wu: Junk Yard Dog Warm Up (No Measure) 2 og 2 sammen Person 1 – Sid på gulvet med ben samlet strakt – armene ud til siden – Tæl for person 2 Person 2 – Stå bag person 1 – Hop over den ene arm[…]

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5/12-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Weightlifting Sumo Deadlift High Pull (5-5-5-5-4-3-2-1-1-1 Find 1RM) 20 min. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 15 SDLHP @50% 1RM – 20 sek. hand stand – 25 Mountain runners

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5/12-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (5 Rounds for time) Team 2 5x800m Pause mens makker løber Notér hvert interval

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4/12-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon wod: CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsTEAM 3 Metcon Amrap Air squat 3 min

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3/12-16 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance wod: Metcon (8 Rounds for time) Team 2 8x1200m Pause mens makker cykler Notér hvert interval

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3/12-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (8 Rounds for time) 8x400m (90 sek. pause) Notér hvert interval

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3/12-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (8 Rounds for time) Team 2 8x400m Pause mens makker løber Notér hvert interval

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3/12-16 WOD

CrossFit Inua – CrossFit Warm-up wu: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

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INTRO Uge4 dag2

CrossFit Inua – Intro Warm-up wu: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

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