13. Juli 2020 – 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. Juli 2020

Jul

Posted by Emanuel Erlewein on Jul 13, 2020 in WOD-Post

WOD – 20200713

Montag, den 13.07.2020
Jonny | Saskia | Thorben | Julian

Warm-up

– 750/600m Row
2-3 rounds
– 3 Clean Pull
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk

Strength

1 Squat Clan + 1 Front Squat + 1 Split Jerk (Every 2 min for 12 min)

Build in weight of the 6 sets.

Start @~60% of 1RM Clean & Jerk

Pre-WOD

– go through Man Makers (Renegade row into Squat Clean Thruster)
– go through Rower Pike Ups
– go through MedBall Squat Cleans
– build to workout weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min
– 5 Man Maker @2×15/22.5kg
– 10 Rower Pike Ups
– 15 MedBall Squat Clean @6/9kg

Mobility

2 Rounds
– 1 min Worlds Greatest Stretch e/s
https://youtu.be/tAET6mssDuM
– 1 min Downward Dog to Plank
https://youtu.be/yuObKA5Ib6I
– 1 min Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 1 min Wrist Circles
https://youtu.be/KQUHNGm1-9E

Mobility (optional extra focus)

This week’s optional extra focus is on the hip. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 1 min Standing Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 2 min Dynamic Z-Sit Rotations
https://youtu.be/aebrKnOskBA?t=31

Kursangebot

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