15. Juni 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

15. Juni 2020

Jun

Posted by Emanuel Erlewein on Jun 15, 2020 in WOD-Post

WOD 20200615

Montag, den 15.06.2020
Jonny | Max | Thorben | Christopher

Warm-up

2 Rounds
– 10 Air Squats (1st round) | 10 Wall-Balls (2nd round)
– 8 hang KB Snatch (lighter weight)
– 6 Burpee
– 4 hang KB Cluster (lighter weight)
– 2 Wall Walk

Pre-WOD

Use time to build to workout weight(s) and find possible scaling options.

Workout

Metcon (Time)

– 50 Wall-Balls
– 40 hang KB Snatch (it)
– 30 Bupree
– 20 hang KB Cluster (it)
– 10 Wall Walk
– 20 hang KB Cluster (it)
– 30 Burpee
– 40 hang KB Snatch (it)
– 50 Wall-Balls

Wall-Ball @6/9kg
KB @16/24kg

Mobility

– 1 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min Dynamic Samson Stretch r. (10 sec active/5 sec rest)
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 2 min Dynamic Samson Stretch l.
– 2 min Box Shoulder Stretch
https://www.youtube.com/watch?v=eW-NtP9yF8c
– 2 min standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
– 1 min Cat Cow

Mobility (optional extra focus)

This week’s optional extra focus is on the hips:
– 1 min Instep Stretch e/s
https://www.youtube.com/watch?v=1-XNmHSc9VE
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=kbId9zYgoFQ
– 1 min Pigeon Stretch e/s
https://www.youtube.com/watch?v=tYY-cqNjuVA

Kursangebot

Preise und Leistungen