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

Uge 1 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

5+5 x Thoracic Rotation 
10 x Dislocation (with a stick) 
10 x Pull aparts
8 x Squat to stand 
8 x Reverse lunges

2 rounds with an 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) Snatch

5 sets of: 2 x Power snatch

Rest as needed between sets

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

b) DB Chest supported row & Back squat

4 sets of 8 reps

B2: Back squat

4 sets of 6 reps

Rest 2 min between sets

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

C) WOD

AMRAP 15

Buy in: 100 Single unders/100 single crossovers
16 DB step overs @12,5/17,5 Intermediate: @15/22,5
12 DB Hang clusters
16 Knee raises/knees to elbows/Toes to bar
12 Target burpees

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