stinemn's treningsdagbok listevisning

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Team 2
100 boxjump
90 db reverse lunges
80 burpees over db
70 db hang clean & jerk
60 cal roing
50 goble squat
40 toe 2 bar
30 burpees box over
20 handstand pushups
10 chest 2 bar

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CROSSFIT OPEN 2020

"Open 20.1"
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Time Cap: 15 Minutes

Kilos: 43/29

Time: 13.32

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.8
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.8-16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0-16.2
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 157
Makspuls: 186
Kalorier (kcal): 773

Pulssoner:
5: 00.04.23
4: 00.33.11
3: 00.15.15
2: 00.08.41
1: 00.00.11

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"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlift (225/155)

Kilos:
Wallballs: 9/6
Kettlebell Swings: 22.5/15
Deadlifts: 102.5/70

Lea + Stine 4r + 14rep

+ handstand practise

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Roman Hiit 45/15
10 pushups + dips
4 hoppende utfall 4 airsquat
skyve plate
db snatch
boxjump
burpees kb
butterfly situps + tå touch
smash ball
mountain climber
kb swing

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.8
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.8-16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0-16.2
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 152
Makspuls: 183
Kalorier (kcal): 741

Pulssoner:
5: 00.01.42
4: 00.20.38
3: 00.25.54
2: 00.12.45
1: 00.00.27

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Uke 41 gymwod:
-HandStand Push Up
-HandStand against wall
-HeadStand
-Box Handstand Push Up
-Strict/Kipping HSPU

EMOM 12'
odd: 3-8 HSPU
even: 10 Box Jumps

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Tirsdag
"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Kilos:
Round 1: 60/42,5
Round 2: 52,5/37,5
Round 3: 42,5/30

1r + 1rep. 1r + 3rep. 1r + 2rep

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Rounds 12
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.25km
55min: 12.25km
60min: 12.80km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.0-15.1
2min pause: 9.5km/t
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 152
Makspuls: 185
Kalorier (kcal): 747

Pulssoner:
5: 00.06.01
4: 00.18.01
3: 00.20.22
2: 00.15.44
1: 00.00.34

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.6
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.8-16.0
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0-16.2
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 154
Makspuls: 183
Kalorier (kcal): 748

Pulssoner:
5: 00.02.27
4: 00.23.38
3: 00.22.05
2: 00.12.48
1: 00.00.38

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Rounds 10
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

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Rounds 5
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

Treningsfest (akrobatikk + line + håndstående)

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Intervaller 2min og 30sek x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.20km
55min: 14.20km
60min: 14.8km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.6
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 15.7-15.8
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.0
1 min pause
6. 30 sek x 4: 19.5
1min pause
7. 2min: 16.0
1min pause
8. 30 sek x 4: 19.5-20.00

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 181
Kalorier (kcal): 740

Pulssoner:
5: 00.02.06
4: 00.19.32
3: 00.25.55
2: 00.12.25
1: 00.01.38

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.25km
55min: 12.25km
60min: 12.80km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.0
2min pause: 9.5km/t
4min: 15.1-15.2
2min pause: 9.5km/t
4min: 15.2-15.3
2min pause: 9.5km/t
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.5-15.6

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 151
Makspuls: 181
Kalorier (kcal): 739

Pulssoner:
5: 00.01.54
4: 00.18.29
3: 00.24.22
2: 00.16.16
1: 00.00.16

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Tabata

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Rounds 15
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Mage: 25

Håndstående

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Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 5x5 115kg

HSPU 100 10x10-15
Håndstående

Rounds 10
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)

+ Mage