10. 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

10. Februar 2024

Feb

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

CrossFit – Sat, Feb 10

Warm-Up

With a Partner

Partner 1:
-:30 Echo Bike
-5/side Bodyweight reverse lunges
-1 Wall Walk + 10 sec wall facing handstand hold
Partner 2:

-:30 Single unders
-5/side Groiner Twist
-10 Hand release push ups

Strength / Skill

3 Shoulder Presses + 3 Push Presses (Weight)

Every 90 seconds, for 6 minutes (4 sets):
3 Shoulder Presses + 3 Push Presses @ 60%

WoD

Flipped (2 Rounds for reps)

Partner Throwdown:
For time:
-50 Farmers Carry Walking Lunge Steps @ 22.5/25 kg
-100 Double Unders
-30 Kipping HSPUs
-40 Front Rack Walking Lunge Steps @ 22.5/25 kg
-75 Double Unders
-20 Strict HSPUs
-30 Overhead Walking lunge Steps @ 22.5/25 kg
-50 Double Unders
-10 Wall Facing Strict HSPUs

–rest 3:00–
into 3 rounds for time:

-1k/800m Echo Bike
-400m run

1st Round TC 15 Min

+ 3 Min Rest

2nd Round TC 17 Min

Overall 35 Min

Cooldown / Cashout

Mini Band sequence

Bands at Eye Level:
-15 Rows with 1 sec pause at end range
-15 Pull-Downs with 1 sec pause
-15 banded T pulls with 1 sec pause
x 2 sets

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