CrossFit Werk Berlin » Blog » Special » Open Cycle Week 4 (Prep, Gymnastics, Oly, Mobility)
20. Oktober 2019 Henning Heinrich

Open Cycle Week 4 (Prep, Gymnastics, Oly, Mobility)

Monday Day 1

Mobility

Back Squat
Upper leg
Hip
Lower back
Back rack position

Prep

Burgener Warmup
Overhead Squat
Floor Press
American KB Swing

Wallball Shots

Tuesday Day 2

Gymnastics

Bar Muscle Up
Ihr könnt bereits Chest to Bar, mindestens flüssige Kipping Pull ups für diesen Kurs.
You can already do Chest to Bar, at least decent Kipping Pull ups for this class.

Oly Advanced

Snatch

Wednesday Day 3

Prep

Floor Press
American KB Swing
Power Clean

Kettlebell Swing, RUS

Oly (T)

Split Jerk

Gym

Handstand Basics
Für Anfänger! Hier geht es um den Aufschwung an die Wand, das erste Mal frei Aufschwingen und versuchen frei zu stehen.
This class is for beginners! First time handstand against the wall, first tries at a freestanding handstand.

Thursday Day 4

Oly

Clean

Friday Day 5

Prep

Power Clean
Bear Complex

Saturday Day 6

No special classes today

Sunday Day 7

No special classes today

WOD