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 1 Training 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

1 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch

A) Snatch complex

E2MOM 10

1 x hang power snatch (over knees) + 1 x hang power snatch (under knees) + 1 x power snatch (from floor)

Comment: Do some warm up sets and then build up in weight over the 5 sets.

With 95-100 % of the weight - EMOM 5

2 x Power snatch with 3 sec pause in catch position

b) Back squat

5 sets of 5 reps of Back squat

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD 

AMRAP 16

1 Rope climb
8 Thrusters @30/40 Intermediate: @35/50
16 cal row
8 GHD sit ups

Comment: Get as high up in the rope as possible or do rope pulls instead 

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