CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

  • Facebook Social Icon
  • Instagram Social Icon

Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    27.3.20

    Home Workout Day #8


    Warm-up

    "Flight Simulator"

    For time

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    As singles, unbroken singles, double unders, or unbroken double unders.


    Strength Complete ten sets of: 10 tempo odd object press or HSPU (if you can do them) 45s FLR Hold (Front Leaning Rest)

    *Put a heavy object over you head (I.e. a full/half full Kasten Bier oder Wasser, sandbag, dumbbells, etc.) go slower on the 'down' portion, press 'up' at normal tempo. Gymnastics Complete as many rounds as possible in 6 minutes 6 deck squats 6 V-ups or V-tucks Power Endurance

    "Hulk Smash" Complete five rounds for time: 30 Straight-arm down ups 30 OH Odd object lunges (forward lunges or back or walking)

    *If you have the space, this is an awesome workout for outside.


    FLR Hold: https://youtu.be/dzSPgeJCEU8

    Deck Squats: https://youtu.be/W4YVu0LkmXU

    V-up and V-tuck: https://youtu.be/UgMzp_ozaPI

    Straight-arm down ups: https://youtu.be/pUzd9bwrrZM

    Odd object lunge: https://youtu.be/Nh8wxGCBHo0

    Cat playing the piano: https://youtu.be/J---aiyznGQ