13. August 2022 – 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

13. August 2022

Aug

Posted by Emanuel Erlewein on Aug 13, 2022 in WOD-Post

WOD – 08/13/2022

Warm Up

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

Workout

Metcon (Time)

"Cream and Sugar"

Freedom (RX):
500/400 Calorie Bike Erg
*Partner Must Hold 2×32.5/22.5 kg in farmers hold
*Switch on the bike as desired

Independence
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2×32.5/22.5 kg in farmers hold)
(Switch on the bike as desired)

Liberty
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 30m Farmer Carry (32.5/22.5 kg)

Individual Option:
250/200 Calorie Bike Erg
Every 2:00 perform 30m Farmer Carry (32.5/22.5 kg)

TARGET SCORE
Target time: 28-32 minutes
Time cap: 40 minutes

Cooldown

Warm-up

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

[Couch Stretch]()
[Foot Smash]()
[Seal Pose]()

Accessory

Warm-up

Mayhem Ready: 10Mins Thompson Roller Posterior Chain