Schnelligkeit

Woche 1

Workout 1

3 Rounds:

  • 10 hops
  • 7 tuck jumps
  • 5 broad jumps

Workout 2

3 Rounds:

  • kneeling walk ins
  • 10' POSE
  • 10 m sprint

Workout3

3 Rounds:

  • 30' lateral agility drill
  • 30' rest


Woche 2

Workout 1

3 Rounds:

  • 10 single leg hops
  • 7 single leg tuck
  • 5 broad jumps

Workout 2

3 Rounds:

  • hurdle reaction to 10 m sprint

Workout3

3 Rounds:

  • 10 lateral hops
  • 10 lateral jumps
  • 10 m skipping jumps


Woche 3

Workout 1

3 Rounds:

  • single leg rotational jump sequence

Workout 2

3 Rounds:

  • 10'' high knees
  • 10 tuck jumps
  • 100 m sprint

Workout3

3 Rounds:

  • 7 tuck jump burpees
  • 10 m broad jumps
  • 10 backward jumps


Woche 4

Workout 1

3 Rounds:

  • 10 m sprint
  • 50 m easy jog
  • 10 m skip jumps

Workout 2

3 Rounds:

  • 10 m sprint
  • 3 lateral jumps
  • 10 m sprint
  • 3 lateral jumps

Workout3

3 Rounds:

  • 1 kneeling jump ups
  • 10'' POSE
  • 10 m Sprint

CrossFit Pinecone Country

 

Fabrikstrasse 8

8370 Sirnach

 

 +41 (0)79 822 62 73

info@crossfitpineconecountry.ch