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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 4 Træning 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 ROUNDS WITH AN EMPTY BARBELL

10 x Elbow rotations 
6 x Deadlift
6 x Muscle clean
6 x Front squats
6 x Strict press

A) Squat Clean

Build to a heavy 1 rep of Squat clean

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then 5 sets of barbell complex.
Start at around 50 % of the weight from before and try to increase the weight over the sets. 

1 x Hang Squat clean + 1 x Front squat + 1 x Power Jerk + 1 x Back squat + 1 x BTN Power Jerk

Rest 1-2 min between sets

Comment: BTN = Behind the neck. Catch the barbell at your back after the first power jerk and do the second power jerk from behind the neck. Do one exercise at a time (no thrusters allowed).

B) Pause strict press

4 sets of 4 reps strict press with a 3 sec pause at your forehead (on the way up)

Rest 1-2 min between sets

Comment: Do some warm up sets and use a RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).

C) Kipping pull up / butterfly pull ups / butterfly C2B

Do the drills for kipping pull ups OR butterfly pull ups
Kipping Pull ups - 2 rounds
Butterfly Pull Up - 2 Rounds

5+5 One leg on a box (both sides) 
5+5 One leg low box with a jump (both sides) 
10 Hanging Reverse bicycle kicks (leg drive) 
4-6 Strict fall through 
5-10 Butterfly Pull ups / Butterfly Chest to bar

d) WOD

EMOM 5

6 Pull ups / C2B
6 KB Clean & Jerk @12/16 Intermediate: @16/24 RX: @20/28
6 KB goblet lunges

2 min rest
EMOM until failure

2 x Hang Squat clean + 2 x Front squat + 2 x Power Jerk +
4 Burpee over bar (add 1 more burpees every round)

BB: @85% of the weight you ended on in the 5th sets of barbell complex.

Comment: In the second EMOM do the 3 exercises with the barbell and then 4 burpees over the bar. Add 1 more burpee every round until you can't complete the reps within the minute.

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