Mittwoch, 19.06.2019

#Daily Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.

Warmup
3 Rounds of:
20 Jumping Jacks
15 Air Squats
10 Push Ups

Mobility
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side

„Slap Happy“
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (42.5/30)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (52.5/35)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (60/42.5)
4 Burpee Box Jump Overs (24/20)

Strategy
*With rest build in today, looking for a strong effort in each interval

Strong(wo)man Class
Find your 1 RM Front Squat
# Set 1 – 5 Reps @ 55%
# Set 2 – 3 Reps @ 65%
# Set 3 – 1 Rep @ 75%
# Set 4 – 1 Rep @ 85%
# Set 5 – 1 Rep @ 90%
# Set 6 – 1 Rep @ 95%
# Set 7 – 1 Rep @ 100 – 105%
# Set 8 – 1 Rep optional
Rest 1-3 Min between Set’s

„Strong Land“
For Time

In Teams of 2
50-40-15-10-5
Push Press 52.5/35 kg
30-24-18-12-6
Axel Bar Deadlifts 100/70 kg

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