Trening 9 (7) Gymnastic Strenght & Bodybuilding **

Warm Up (Specific)

Hollow Hold Tabata
Arch Hold Tabata
Tabata Ring Dip (hold bottom) with vast wegihted 10 kg
Tabata Ring Support Hold with vast wegihted 10 kg
EMOM 20 min.

1 min. Strict Ring Dip (max.rep) 30 s with vast wegihted 10 kg
2 min. Strict Ring Pull Ups (max.rep) 30 s with vast wegihted 10 kg
3 min. Strict Ring MU ( max.rep) 30 s with vast wieghted 10 kg
4 min rest:1 min

rest: 5 min.

Turn Over Drill (Hanging) (5 x max rep , rest between rounds 3 min) !!!!

rest 5 min

Core i m.brzucha:
4 rounds :
15 x Strict T2B rest: between rounds: 2-3 min
rest: 5 min.
4 rounds:
15 x Around the World (Tuck)
Bodybuilding
4 rounds:(14-16 reps with Kb 24/20 kg)
Overhead Control and Strength – Tempo KettleBell Overhead Press
1 min. rest

rest: 5 min.

4 rounds:
Press Behind the Neck 12-14 reps (sztanga 50 kg)
1 min. rest

rest 5 min

6 rounds
Muscle Snatch Strict 14-16 reps 40/30 kg
( na siedząco i z siadu robisz)

rest 5 min

Bench Press
3 rounds x max press 70% 1 PR
after every press
7 Ring push Up

Grzbiet
3 x max. rep unoszenie tułowia z opadu na ławeczce / lub box ( nogi wysuwasz poza box, ktoś siada na uda
(sztanga- gryf na barkach, 20 kg)
3 x max. rep Reverse Hyper with banded legg rest between : 2 min.

** przykładowy trening jednego z zawodników Crossfitowych na poziomie Regionals

Trening #122 CrossFit (Games & Regionals) –Gymnastic Strenght (1)