14. Juli 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

14. Juli 2022

Jul

Posted by Emanuel Erlewein on Jul 14, 2022 in WOD-Post

Thursday, July 14th 2022

Warm-up

A. General
EMOM x 9
1. 60sec Bike or Row @ Ascending intensity
2. 30sec RDL + Reach
3. 30sec low box jumps

B. Mobility
PNF Hamstring stretch
45 sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band

C. Specific
3 sets
10 Banded Goodmornings
3/3 KB windmills
3 deadlifts @ ascending

Metcon

Metcon (Time)

9-7-5 Deadlifts 145/100 KG
21-15-9 Overhead sit-ups 20/10 KG

Rest 1:1

Metcon (Time)

21-15-9
Deadlift 70/47.5 KG
Overhead sit-ups 20/10 KG

TC: 25 min
Score: Time

Scaling Options
Beginner
Deadlift @ Heavy (3 sets) & Lighter (2 sets)
Regular Sit Ups

Intermediate
Deadlifts 275/185, 135/95
Overhead Sit Ups 35/15 lbs

Perform
N/A

Extra Accessory

Metcon

Side plank lateral raise
3 x 12/side
No rest between sets and sides

Kursangebot

Preise und Leistungen