Home | Crossfit Bink 36

10-11-17

10 november 2017

Game warm up

WOD
3 rounds for time
800m run
40 toes to bar
rest 3min

FUNDAMENTALS
Let's talk about: sprint workouts

Skill: run, knees to elbows/chest

4 rounds for time
400m run
30 knees to elbows/chest

Cool down: run

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09-11-17

9 november 2017

Gymnastics warm up

WOD
Skill: handstand push ups

2 rounds for time
60 double unders
50 airsquats
40 push ups
30 cal row
20 handstand push ups
10 sandbag to shoulder 70/50kg


FUNDAMENTALS
Let's talk about: advantage of sandbag work

Skill: double unders, airsquat, push up, cal row, box handstand push up, sandbag to shoulder

2 rounds for time
40 double unders attempts
30 airsquats
20 push ups
30 cal row
20 box handstand push ups
10 sandbag to shoulder 40/30kg

Cool down: hang

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08-11-17

8 november 2017

Functional warm up

WOD
AMRAP 13
8 front squats 80/60kg
8 wall climbs
30 sit ups

Accessory
banded one arm lateral pull down
4x15 reps

FUNDAMENTALS
Let's talk about: technique prior to weights

Skill: front squats, wall climbs, sit ups

AMRAP 13
8 front squats 40/30kg
4 wall climbs
20 sit ups

Cool down: mobility

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07-11-17

7 november 2017

S.A.Q warm up

WOD
Accessory
strict press 4x4-6 reps @3111 tempo

For time
1 mile run
rest 5 min
2k row

FUNDAMENTALS
Let's talk about: training in the aerobic energy system

Skill: run, row

For time
1 mile run
rest 5 min
2k row

Cool down: row

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06-11-17

6 november 2017

Kettlebell warm up

WOD
3 rounds for time
40 burpees
30 kettlebell swings 32/24kg
rest 3min

FUNDAMENTALS
Let's talk about: how your body benefits from supplements

Skill: burpees, russian kettlebell swings

4 rounds for time
30 burpees
30 russian kettlebell swings 24/20kg

Cool down: run

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