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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

Uge 2 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

EMOM 4

1: Dislocations 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 Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance 
5 x Squat snatch
5 x OH squat

A) Squat Snatch

5 sets of 2 x Squat Snatch

Rest as needed.

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

b) Front Squat

5 sets of 3 reps Front Squat

Rest 2-3 min between sets

Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) Toes to bar

2 Rounds

3 rounds of:

2-6 kipping Leg raises  / Toes to bar
4-8 Single leg kipping toes to bar

Rest as needed

1 min on/1 min off x 3 (for quality)

1-2-3-4... Kipping leg raises / Toes to bar

Comment: In the 1 min on, do at first 1 T2B, jump down and then 2 T2B, jump down and then 3 and continue until the 1 min or until you can't get anymore unbroken T2B. If you are challenged with T2B, then do kipping leg raises.

d) WOD

AMRAP 18

30 Knee raises/knees to elbows/Toes to bar
20 Double DB Devils Cleans @2x8/12,5 Intermediate: @2x10/15
30 KB snatch @8/12 Intermediate: @12/20
20 Double DB Front rack squats

*Every 2. min: 4 Shuttle runs (start with shuttle runs)

Forrige træning
næste træning
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