1. Januar 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. Januar 2024

Jan

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

CrossFit – Mon, Jan 1

Warm-Up

3 sets
– 10 PVC Passthrough
– 5/side Bottoms up Shrimp squats
– 5 BTN Snatch Grip Strict press (PVC or empty bar)
– 5 Pause OHS (PVC or empty bar)

Strength / Skill

Snatch Pull + Squat Snatch (Weight)

Set 1 – 2.2 complexes @ 67%

Set 2 – 2.2 complexes @ 73%

Set 3 – 2.2 complexes @ 77%

Set 4 –1.1 complexes @ 80%

Set 5 – 1.1 complexes @ 83%

WoD

Back to the Wall (Time)

For Time:
10 Wall walks
50 Back Rack Reverse Lunges @ 43/29,5kg
30 Kipping Handstand Push-Ups
Time Cap: 9 minutes

Cooldown / Cashout

Seated 90/90 Swivel Hips

2-3 sets for quality:
Seated 90/90 Swivel Hips:

5 reps/side
Single Arm Thoracic Bridge Hold

x 15 sec/side
30 sec Half Kneeling Diagonal Stretch/side
Rest as needed between each for quality

Single Arm Thoracic Bridge Hold

2-3 sets for quality:
Seated 90/90 Swivel Hips:

5 reps/side
Single Arm Thoracic Bridge Hold

x 15 sec/side
30 sec Half Kneeling Diagonal Stretch/side
Rest as needed between each for quality

Half Kneeling Diagonal Stretch

2-3 sets for quality:
Seated 90/90 Swivel Hips:

5 reps/side
Single Arm Thoracic Bridge Hold

x 15 sec/side
30 sec Half Kneeling Diagonal Stretch/side
Rest as needed between each for quality