Tagestraining 09.04.2021

A) 4 Rounds
6 Knee or Feet Chair Supported 
Strict Handstand Push ups
Into
30 sec Handstand Hold
1 min Rest

B) Amrap 16 min
12 Reverse Burpees
12 Alt. DB/KB Snatches 
24 Jumping Jacks

C) Tabata
8 Rounds
20 Sec Hollow Rocks 
10 Sec Sit ups

Tagestraining 08.04.2021

A) 2 Rounds
40 sec on / 20 sec off 
Down ups
Sumo Squat Stretch


B) 2 Rounds
30 sec on / 15 sec off 
Hollow Rocks
Hollow Hold
Arch Rocks
Arch Holds


C) 5 Rounds
2 min on / 1 min off
20 Jumping Squats
10 Burpees
Max Sit ups in remaining time


D) 3 Rounds
15 Single Arm Biceps Curls 
15 Dips (3 sec down/fast up)

Tagestraining 07.04.2021

A) 4 sets
10 Split Stance DB/KB RDL ́s each Side
10 DB/KB Cossack Squats each Side
Rest 1 min


B) For time
Buy in 90 Mountain Climbers
40-30-18
DB/KB Swings
DB/KB Goblet Squats 
Buy out 90 Mountain Climbers


C) Accessory
3 Rounds
20 Abductor in Side Plank Position 
20 Adductor in Chair Bridge

Tagestraining 06.4.2021

A) Every 2 min x5
10 Table Pull ups
(3 sec down / fast up)

B) 40-30-20-10
HR Push ups 
V-ups
Into
10-20-30-40 
Single Arm DB/KB Push Press 
Step ups

C) 3 Rounds
15 Object Front Raises
15 Object Single Arm Reverse Flys (each Side) 
15 Object Single Arm Side Raises (each Side)

CrossFit Journal: The Performance-Based Lifestyle Resource