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 4 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

1 round of

10 x Dislocation (with a stick) 
10 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation 
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Snatch Complex

5 sets of: 1 x Low Hang Power Snatch + 1 x Power Snatch

Rest as needed

Comment: Low Hang = Below Knees. Do some warm up sets and then build up in weight over the 5 sets.

B1: 4 sets of 5 reps chest supported row
B2: 4 sets of 10 reps Y-Raises
B3: 4 sets of 4 reps Back Squat w. 3 sec pause in bottom

Rest as needed between sets

Comment: RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) WOD

5 Rounds for time

5 Burpee Box Jump overs
10 Deadlift @40/60 Intermediate: @60/85
5 Burpee Box Jump overs

Rest 30 sec between rounds

TC: 12

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