Her arbejder vi både med teknik, styrke og workouts! Vægten er som udgangspunkt høj, men skaleres altid til den enkeltes niveau! Alle kan altså være med på holdet!

EKSEMPEL PÅ EN TRÆNING
Warm up
20-15-10 Band Pull Aparts
20-15-10 Push Ups (on Knees)
20-15-10 Air Squats (ass-to-grass)

60/60 sec Hamstring Stretch Right + Left (or 120 sec with both legs)
60/60 sec Calf Stretch Right + Left (Achilles tendon)

A) 3 RFQ
Max Bench Press @ 10 RM (70% of max)
Max Bench Press @ (remove 10 kg if 10RM under 40 kg, remove 15-20 kg if 10RM over 40 kg)
Max Push Ups (on knees)
Rest before next round

B) FOR TIME (timecap 30 min)
2-4-6-8-10-12-14-16-18-20 Front Squat @ 40/25 kg
2-4-6-8-10-12-14-16-18-20 KB Swings @ 24/16 kg
2-4-6-8-10-12-14-16-18-20 Burpee

No Finisher. This is enough ;-). Clean up and stretch.

Beginner guides on our Youtube Channel “HCA Crossfit” for this class:
– KB Swings