10. Januar 2025 – 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. Januar 2025

Jan.

Posted by Emanuel Erlewein on Jan. 10, 2025 in WOD-Post

CrossFit – Fri, Jan 10

Suggested Warm-Up

Warm-Up

1 ROUND

10 Hops

10/10 Single Leg Hops

10 Jumping Jacks

10 Alt. Childs Pose Lat Stretch

10/10 Adductor Rocks

10 Alt. Cossack Squats

10 Air Squats

into…

2 ROUNDS

30 Jump Rope*

10 Elbow Punches

5 Power Clean

5 Front Squat

5 Overhead Presses

*RD1: 30 Single Unders

RD2: 30 Double Unders or Single Unders

Strength – All

Front Squat (ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat)

(Score is Weight)

Week 1 of 7

Strength | Testing Week

Workout – Performance

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

KG BB: (42.5/30)

Workout – Fitness

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

KG BB: (30/20)

Extra Credit – All

NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.

Bench Press (1.) Bench Press*

7-7-7-5-5-3-3-3

)

*Start Moderate and Build to a Heavy Set of 3 for the Day.

(Score is Heaviest Weight)

2.) Calf Mobility

2:00/Leg Poster Tib. Lacrosse Ball Smash

:30/Leg Calf Stretch (Heel Down / Toes Up)

1:00/Leg Barbell or KB Horn Calf Smash

(No Measure)

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