Noah Ohlsen megkezdte hivatalosan is az edzéseket a Games-re kihegyezve. Ha kiváncsi vagy rá, hogy néz ki egy teljes napja és miket csinál, akkor olvass tovább. Ha elég bátor vagy meg is csinálod!

Reggel

3 rounds:
4 times up and over burpee over the jerk blocks
6 sandbag over shoulder 200#
Immediately into 400m run working on soft landing mechanics, and fully recovering so you can attack the sandbag/burpees
+
For time:
100 heavy jump ropes
8 tire flips
50 GHD sit ups
8 tire flips
100 heavy jump ropes
(walk forward jump ropes every 40-30-30)

Délben

For time, all sets unbroken.
10-20-30-40-50
Wallballs (30#) .
10 min cap. At 11 min mark,
10k c2 bike time trial .

Esti

A. Back squat; 1 heavy set of 10
B1. Front squat; 2, 2, 2; rest 15 sec (build heavier each set)
B2. High box jump; 1.1.1×3; rest as needed
C. Single leg box jump; accumulate 5 reps/leg
+
For time:
50 double unders
3 tng squat clean 225#
50 double unders

Esti 2

A. Weighted vest strict CTB pull ups – amrap unbroken x1;
+
2 rounds for time with weighted vest
2 legless rope climbs
12 calories row
rest as needed to recovery

For time:
20 box jump overs 30″
50 pull ups
rest as needed to recovery
For time:
5 pegboard ascents
10 strict muslce ups
+
20 min shoulder mobility work (@crossoversymmetry)

 

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What a DAY! First official day of @crossfitgames training and it started with a 5 a day, as follows: AM 3 rounds: 4 times up and over burpee over the jerk blocks 6 sandbag over shoulder 200# Immediately into 400m run working on soft landing mechanics, and fully recovering so you can attack the sandbag/burpees + For time: 100 heavy jump ropes 8 tire flips 50 GHD sit ups 8 tire flips 100 heavy jump ropes (walk forward jump ropes every 40-30-30) Noon For time, all sets unbroken. 10-20-30-40-50 Wallballs (30#) . 10 min cap. At 11 min mark, 10k c2 bike time trial . PM A. Back squat; 1 heavy set of 10 B1. Front squat; 2, 2, 2; rest 15 sec (build heavier each set) B2. High box jump; 1.1.1×3; rest as needed C. Single leg box jump; accumulate 5 reps/leg + For time: 50 double unders 3 tng squat clean 225# 50 double unders PM2 A. Weighted vest strict CTB pull ups – amrap unbroken x1; + 2 rounds for time with weighted vest 2 legless rope climbs 12 calories row rest as needed to recovery For time: 20 box jump overs 30" 50 pull ups rest as needed to recovery For time: 5 pegboard ascents 10 strict muslce ups + 20 min shoulder mobility work (@crossoversymmetry) *that’s a lot of volume, even for me. We’ll be careful to manage it based on feel each day, over the course of the next month and a half!*

A post shared by Noah Ohlsen (@nohlsen) on Jun 18, 2018 at 4:07pm PDT