CrossFit Bielefeld – Home Wod
Kettlebell Deadlift
Deadlift
Home WOD #128 (AMRAP – Reps)
Warm Up:
5 Push Ups
10 Good mornings (if possible with a little weight/banded)
15 Air Squats
10 Good Mornings
5 Push Ups
Rest 1min then repeat.
Strength:
Tempo Deadlifts with KB/DB/Barbell
E3MOM15
10 Reps @31X1
( 3 seconds on the way down, hold for one second, explosive on the way up and then hold one second before going into the next rep )
Use whatever equipment you have.
Barbell:
https://www.youtube.com/watch?v=BZes_tlBer4
Kettlebell:
https://www.youtube.com/watch?v=TCHDRVpJwtk
If there is no equipment do:
E2MOM12
3 Towel Deadlifts hold for 3-5sec each
Towel Deadlift:
https://www.youtube.com/watch?v=VYdAqlCWdbk
Accessory:
4×8 single leg Romanian Deadlifts per side
work up in weight if possible
https://www.youtube.com/watch?v=DkAGd60F0_U
Metcon:
Amrap 5
15 Push Ups
15 Sit Ups
15 Jumping Lunges
Rest: 3:00
Amrap 4:
10 Hand Release Push Ups
10 single leg V-Ups (5/5)
10 Jumping Squats
Rest: 2:00
Amrap 3
5 Pike Push Ups
5 V-Ups
5 Burpees
RX+:
All amraps with 5 min and 3 min rest.
Videolink: