Donnerstag, 09.05.2019

#Daily Mindset
„The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain is a purely a temporary feeling… where suffering is a state of mind.
Pain is mandatory.
Suffering is optional.

30 Seconds
Easy Row
Hip Opener
Moderate Row
Active Samson Stretch
Faster Row

Dumbbell Warmup
*Each Side (With 1 Light Dumbbell): *
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press

1,000 Meter Row

Directly Into…
30 Dumbbell Snatches (22.5/15kg)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (22.5/15kg)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (22.5/15kg)
5 Burpee Box Jumps (24/20″)


*Take the row for what it is, a buy-in
*Find a steady pace that allows for a quick transition and strong effort on the big sets of snatches and burpee box jumps

*Group these movements into 3 pairs (30/15, 20/10, 10/5)
*As reps decrease, aim to increase pace/effort slightly with each pair
First Pair (30/15 reps): Focus on quality movement & breathing. This is the “buy-in” of these movements.
Second Pair (20/10 reps): Try to maintain your pace from the first round or increase it slightly.
Last Pair (10/5 reps): Move quickly and finish strong with the smallest numbers.

Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben
in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung