MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

12. Januar 2022

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WOD – 20220112

Warm-up
Warm-up
3 rounds
– 10 Down-Ups
– 15 Air Squats
– 15 Glute Bridge
– 10 Deadlifts (Feel free to add small weights from round to round. 1st round with EMPTY BB)

Strength
Deadlift (11-9-7-5-3)
5 sets with decreasing reps and increasing weight.

Rest up to 2 min between sets.

Workout
Metcon (AMRAP – Reps)
For a total of 6 2min intervals, alternate between A and B:
A. In 2 min
– 50 Air Squats
– max TTB

Rest 1 min

B. In 2 min
– 25 Forward Lunges e/s
– max C2B

Rest 1 min

Score: Sum of TTB and C2B.

Scaling:
– TTB -> knee-to-elbow, kipping leg raise, hanging leg/knee raise
– C2B -> non-C2B Pull-Ups, banded, jumping

HIIT Session

Warm Up
2 min Single Under Buy in
21/15/9
– V-Ups
– Air Squats
– Beat Swings

Metcon
(0-4min)
AMRAP:
50 Push Press 20/15kg
50 Cal Row

(5-9min)
AMRAP:
40 Second Plank
40 Double Unders

(10-14min)
AMRAP:
30 Plate Ground To Overheads 20/15kg
30 Push-Ups

(15-19 min)
AMRAP:
20 Air Squats 9/6kg
20 Bench/Box Tricep Dips

(20-24 min)
AMRAP:
10 Pull-ups
10 Burpees

(25-32min)
AMRAP:
Max Up Downs!

There is a 1min. rest between each section.

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
PROBETRAING ANMELDUNG