MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 5 Training 2

Odense Crossfit program wallballs

Warm up

EMOM 4

1: Disolations with stick
2: 30+30 sec Wall squat with twist 
3: Banded full T hip opener (left leg) 
4: Banded full T hip opener (right leg) 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch from hang 
5 x Press from neck with snatch grip 
10 x Overhead squats

A) Power Snatch

E2MOM 12

2 x Low Hang Power Snatch + 1 x Power Snatch

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

b) DB Strict Press

4 sets of 8 reps 1 arm DB strict press

Rest 1-2 min between sets

Comment: 8 reps on each side. Do some warm up sets and do the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) WOD 

E2MOM 8

15/20 cal standing bike
Max reps DB Devils press @12,5/17,5 Intermediate: @15/22,5

Rest 2 min

EMOM 4

6 DB facing burpees
Max reps wall balls @14/20 lbs

D) Accessory

3 rounds

8-12 x Strict Toes to bar
12 x GHD Back Extension 
30-40 Sec. Hollow Hold

Rest as needed

Comment: Try to flex your spine in back extension

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