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X-WR-CALNAME:HCA Crossfit
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DTSTART:20260329T040000
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UID:MEC-65b9eea6e1cc6bb9f0cd2a47751a186f@beta.hcacrossfit.dk
DTSTART;TZID=Europe/Helsinki:20261001T160000
DTEND;TZID=Europe/Helsinki:20261001T170000
DTSTAMP:20260804T114304Z
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CREATED:20260804
LAST-MODIFIED:20260804
PRIORITY:5
SEQUENCE:0
TRANSP:OPAQUE
SUMMARY:HYBRID
DESCRIPTION:Hybrid er for dig, der vil ønsker at træne frem mod de nye og populære Hybrid konkurrencer. Vi skubber Slæder, laver Burpees, Løber, laver Wall Balls og fyrer den af!\nMen som alle vores andre hold, så tilpasser vi altid vægt og øvelser til den enkelte deltager! Så alle kan være med!\nEKSEMPEL PÅ EN TRÆNING\nA) AMRAP7 – WARM UP FLOW\n200 m Run (250 m Row / Ski Erg or 500 m Bike Erg)\n8 Push Up to Downdog\n10 Air squats\n10/10 Step-Throug Lunges\n20 sek Hollow Hold\nB) 3 rounds of (6 min) “PREP”\nMin 1: 12 DB Goblet Squat @1×22,5/15\nMin 2: 30 sek plank hold butt taps\nC) WORKOUT (32 minutes)\n90 sec Work pr. station and 30 sec to change positions\nComplete 2 full rounds of (in groups of 3-4 people pr. station)\n1. 400 m Ski Erg / 20 Cal Air Bike\n2. Max Sled Push @ 60/40 kg on top of Sled\n3. Max DB Thrusters @ 1-2×15/10 kg (Quality Reps)\n4. Max Burpee Over Line\n5. max Bear Hug Sandbag Carry @ 50/30 kg (20 meter Loops)\n6. Max Bike Erg / Row\n7. Max KB Deadlift High Pull @ 24/16 kg\n8. Max rounds of 10 Atomic Sit Ups + 20 Russian Twist @ 10/5 kg Plate\n** Keep a high pace, but don’t burn out on every exercise.\n
URL:https://beta.hcacrossfit.dk/holdplan/hybrid/
CATEGORIES:Åbne hold
LOCATION:Egelundsvej 12, 5260 Odense
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