04.21.-04.23.

04.21.-04.23.

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  • Post last modified:2026.04.23.
  • Post category:program

CROSSFIT

I. 2RFT
1′ WALL PUSH UP HOLD
12-12 SPRINTER SIT UP

II. 10X3’/1’REST
3 HANDSTAND PUSH UP
7 HANG POWER SNATCH 40/25 KG
MAX CAL STAND BIKE

III. TABATA DU’S
(8X20/10 SEC)

PUMP

I.
4x
15 abwheel
15 weighted k2h

II.
W
4x
20 butterfly hip thrust ( 40, 50 kg)
15 DL
10 goblet squat ( 24,32kg)

M
4x
20 under grip Bench Press ( 30,40 kg)
15 chest fly ( db, 10,15 kg)
10 strict press w. kb ( 20,24 kg)


III.
W
100 m walking lunge ( 15kg)
M
100 m worm push up

IV.
W
3x 15 pull over ( kb 12kg), 15 dönttott törzsű tárogatás, 10 cal ski
M 3x 20 DKB DL ( 24kg), 20 back squat ( 30kg)