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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 4

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 rounds with an empty barbell

5 x Jefferson curls
5 x Torso twist 
5 x Strict press

A) Strict press

Build to a heavy 2 rep of Strict Press

Rest as needed between sets

Comment: Build up over 4-6 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then with 90-95 % of the weight do:

4 sets of 1 rep strict press

Rest 1-2 min between sets

B) Deadlift

3 sets of 8 reps TNG deadlift

Rest 1-2 min 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 do the 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

Then with the same weight do:

1 set of AMRAP TNG deadlift

Comment: In this fourth set you do as many reps as possible. If you used the correct RIR you should be able to do around 2 more reps.

C) Ring Muscle Up

2 rounds

Watch this video of Kipping Ring Dipsand do:
5 x Fast knee raise
5 x Fast knee raise + jumping dip
5 x Jumping dip
2-5 x Swinging kipping dips 
(Do 3 swings before you do your kip)

Then in low rings
Then in high rings: 2 rounds

3 x 3 Kip swings + 1 x hip to rings
2-5 Ring pull ups (with/without band) / attempts on Kipping Ring Muscle Up (If you have a training buddy then help each other by doing assisted ring muscle ups .)

Rest as needed.

d) wod

4 rounds of: 3 min on / 1 min off

50 Single unders / Double unders
14 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
20 DB lunges
Max burpee box jump overs

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