Every 2 minutes do 6 reps of Squat-Snatch (Reißen WKÜ) @ 64% from your 1 rep Max for 6 rounds
6 rounds of 90 seconds work, 60 seconds break
alternate between A and B
A: AMRAP of:
10 Overhead-Squats (M50Kg/W35Kg)
10 over the bar Burpees
B: AMRAP of:
10 Deadlift (M50Kg/W35Kg)
10 Box-jumps (M24inch/W20inch)
Ziel ist es jedes Interval durchzuarbeiten!
Skalliere so, dass du innerhalb der 90 Sekunden KEINE Pause machen musst!
Schnelle aber saubere Bewegungen sind wichtig!
Seid Ihr schon für die CrossFit Open angemeldet?
Hier ein paar gute Gründe sich anzumelden geschrieben von CrossFit Thames
Here are just some reasons EVERYONE should do the CrossFit Open!
Reason #1 – CrossFit is for everyone!
If you are doing CrossFit then you know that absolutely anyone can do it. The Open workouts are programmed so that anyone can take them on, regardless of their ability, and anyone will find them challenging, whether you’re fresh from Fundamentals or a seasoned Thames athlete. In addition, this year, CrossFit HQ will be releasing scales versions of the Open Workout yet another reason why you have no reason not to sign up!
Reason #2 – It’s fun!
The Open always brings out the best of people, whether its during the workouts or when you are on the sidelines showing your support. It doesn’t get much better than going head to head with your friends and blasting through a workout being cheered on by those around you. The energy at the gym often inspires people to get some big PB’s, get their first muscle-ups or finally manage some double unders, so what have you got to lose?
Reason #3 – You might meet some new cool people you want to hang out with and make some new friends!
If you are tempted to skip the CrossFit Open workouts and stay at home, you aren’t likely to find any new cool friends. Nope, the cool crazy people are hanging out – and working out – at the gym smashing out some hideously moorish CrossFit workout.
Reason #4 – It’s a chance to test yourself and your fitness!
The CrossFit Open workouts give everyone an extra shove into the realms on intensity, and we often find we all have another level or two when it comes to pushing ourselves in a workout. Not only do you get to test yourself, but you can see how you stack up to CrossFitters around the world and who knows,you might surprise yourself.
Reason #5 – …because its THE CROSSFIT OPEN!
If you do CrossFit, then joining in the CrossFit Open is a rite of passage, this is the ultimate way to experience what the wonderful world of CrossFit is all about.
So there is only one thing left to do, get registered as part of CrossFit am Rhein
What are the CrossFit Open?
The CrossFit Open is the start of the CrossFit Game season and it is a worldwide competition, open to everyone. Once a week, for five weeks, CrossFit release a workout and all CrossFitters registered for the Open will have one week to do the workout and submit their scores onto a worldwide online leaderboard.
The top 10-30 male and female athletes and teams from each region will go on to compete at Regionals. The top 5 athletes from Regionals will go The CrossFit Games which is held on Los Angeles. Last year there were over 200,000 athletes from all different backgrounds and fitness levels registered last year!
The first workout will be announced on 26 February 2015 and the Open will run until 2 March 2015.