CrossFit Bielefeld – Home Wod
Home WOD #121 (Time)
Warm Up:
3 Rounds of:
10 Kossack Squats (5/5)
10 Mountain Climber per side (10/10)
10 Russian Baby Makers
10 No Push Up Burpees
Then work up to a starting weight.
Strength:
Goblet Squats
E2MOM for 8 Sets:
4 Goblet Squats @44X1
(4 seconds on the way down, 4s active pause, explosive on the way up and 1 sec before going down into the next rep)
The weight stays the same for all sets.
Use whatever you have:
Kettlebell, Dumbbell, Barbell (FSQ) or any heavy object
Goblet Squat:
https://www.youtube.com/watch?v=e3aI51PI_SQ
Front Squat:
https://www.youtube.com/watch?v=U-vhmgKD_qM
Accessory:
4x 12 Good mornings
Barbell:
https://www.youtube.com/watch?v=2q7J1ME0WCY
Dumbbell:
https://www.youtube.com/watch?v=2q7J1ME0WCY
Metcon:
For Time:
10 Burpees
15 Squats
20 V-Ups
Rest: 1min
10 V-Ups
15 Burpees
20 Jumping Squats
Rest: 1min
10 Jumping Squats
15 V-Ups
20 Burpees
RX+: Same movements, but with 15/20/25 reps.