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. Vi tilbyder også personlig coaching og fremskridtssporing gennem en app. Velegnet til alle niveauer

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 5 Training 3

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds with a stick

10-20 sec. External shoulder rotation on each side 
10 x Dislocations
10 x Overhead squats

3 Rounds - with empty BB

10 x Trunk rotations 
5 x Press from neck with snatch grip
10 x Overhead squats
5 x Muscle snatch from hang 

A) Snatch Complex

6 sets of: 1 x Snatch Pull  + 1 x Hang Power Snatch + 1 x Hang Squat Snatch

Rest as needed

Comment: Do some warm up sets and then build up in weight over the sets. Focus on good technique rather than heavy weight.

B) Deadlift

4 sets of 4 reps Deadlift with pause (4 sec under knees)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

Then with the same weight 

2 sets of 7 reps (without pause) 

Rest 2 min between sets

C) WOD

AMRAP 24

1 km Bike
28 Squats w. D-ball on shoulder @20/30 Intermediate: @30/40 lbs
500 meter Ski erg
28 D-ball cleans
100 Single unders/Double unders
28 D-ball shoulder to overhead 

D) Accessory

3 rounds

10-30 sec Single arm dead hang (each arm) 
30-45 sec KB Farmer hold (Heavy)

Rest as needed between rounds

Comment: Use DB’s or small plates for flyers and front raises.

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