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 2 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

5 x Hindu stretch 
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups 

2 rounds with an empty barbell

5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck 

A) Snatch

6 sets of: 1 x Hang squat snatch + 1 x TNG power snatch (from floor)

Rest as needed between sets

Comment: TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift. Do some warm up sets and then build up in weight over the 6 sets.

Then with 85-90 % of the weight

EMOM 5

3 x TNG power snatch

B) Pull ups

5 sets of: 2 x Bottom half pull up + 2 x Top half pull up + 2 x pull up

Rest 1-2 min between sets

Comment: Use a band if you are challenged or add weight if you aren't challenged.

C) Pistol squat

2-3 rounds

6 x Candlestick to pistol squat (alternating) 
4+4 x Tempo pistol squat with support (parallettes) (4 sec down) / 4+4 Tempo pistol squat (4 sec down)

Comment: Tempo pistol squat with support from parallettes = go 4 sec down and then push yourself up with support from the parallettes.

Then:
EMOM 4

5-8+5-8 x Pistol squat on a bench /pistol squats / pistol squats w. KB in front rack 
(First do 5-8 reps on one leg and then 5-8 on the other)

Comment: If you are challenged in your pistol squat, try putting a plate under your heel.

D) WOD

5 rounds FOR TIME

8 DBL DB hang snatch @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar

Rest 2 min
5 rounds FOR TIME

10 DBL DB hang cleans @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB 

TC: 23
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