10. Dezember 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

10. Dezember 2024

Dez.

Posted by Emanuel Erlewein on Dez. 10, 2024 in WOD-Post

CrossFit – Tue, Dec 10

Suggested Warm-Up

Warm-Up

2 ROUNDS

200m Run

10 Box Step-Ups

10 Scap Pull-Ups

10 Ring Rows

:15/:15 Top/Bottom Ring Dip Hold

Into…

1 ROUND

200m Run

10 DB Box Step-Ups

8 Kip Swings

6 Tempo Ring Rows (:02 pause @ top, :03 down)

6 Strict Ring Dips

Extended Warm-Up – All

EMOM x 8 MINUTES

MIN 1 – Practice Gymnastic Option*

MIN 2 – 100m Run

*Gymnastic Options…

3-5 Strict (Banded) Pull-Ups

3-5 Pull-Ups

1-2 Muscle-Ups

(No Measure)

Workout – Performance

FOR TIME (Time)

30 Ring Muscle-Ups*

*Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20).

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

50 Pull-Ups*

*Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20).

*Option for Strict Pull-Up.

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

Kursangebot

Preise und Leistungen