hvem er vi?
MuscleFit Program er et træningsprogram lavet af erfarne trænere med baggrund inden for træning og sundhed. Programmet fokuserer på styrke, vægtløftning, gymnastik og konditionstræning.
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MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 4 Training 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

3 Rounds

8 x Bear rolls
8 x Cossack squat 
8 x Shoulder extension crab position
5 x Push ups in different positions (start wide and go into a close position)
8 x Squat to stand 
8 x Scapula push ups 

A) Bench press

Build to a heavy 1 reps of Bench Press

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then with 70-80%

3 sets of 4 reps Bench press

Rest 2 min between sets

b) Back Squat

3 sets of 5 reps Pause back squat w. 4 sec in the bottom of your squat.

Rest 2 min between sets

Comment: do some warm up sets and then do the 3 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).

Then with the same weight in the next part.

3 sets of 8 reps Back squat (without pause)

Rest 45 sec between sets.

C) WOD 

For Time - 4 Rounds

24 Wall balls @14/20 lbs
14 Double DB Hang Cleans @2x10/15 Intermediate: @2x15/22,5
14 DB step overs

work/rest 1:1 between rounds

TC: 22

Comment: Rest for as long as you have worked in between rounds.

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