1. Februar 2024 – CrossFit Kampfgeist

MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

Standort: Rudolf-Diesel-Str.29, 64331 Weiterstadt, Germany

1. Februar 2024

Feb

Posted by Emanuel Erlewein on Feb 01, 2024 in WOD-Post

CrossFit – Thu, Feb 1

Warm-Up

Row Force Curve drill x 5 minutes

EMOMx6 alternating
Min 1 – :40 AMRAP Single leg glute bridges (:20/side)
Min 2 – :40 AMRAP Bodyweight reverse lunges

Strength / Skill

Supinated Barbell Bent Over Rows + 3 Point Patrick Step Ups (Weight)

Every 2 minutes for 12 minutes (3 rounds):
Minutes 1-2
12-14 Supinated Barbell Bent Over Rows (2020 tempo)
Minutes 3-4
3 3 Point Patrick Step Ups

WoD

Traveler

4 rounds for quality:
-500/400m row
-30 russian step ups (unloaded)
-100m single DB suitcase carry (50m/arm) @22.5/15kg

TC 24 Min

Cooldown / Cashout

Positional Breathe Work

Perform 10 Slow Deep Inhales/Exhales in each of the following positions:
-Standing Straddle Forward Fold
-Seated 90/90 Forward Fold/Side