17. August 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

17. August 2020

Aug

Posted by Emanuel Erlewein on Aug 17, 2020 in WOD-Post

WOD – 20200817

Montag, den 17.08.2020
Jonny | Max | Thorben | Christopher

Warm-up

– 750/600m Row
2-3 Rounds
– 3 Snatch Deadlift
– 3 Snatch Pull
– 3 Power Snatch
– 3 Overhead Squats
– 3 Squat Snatch

Strength

1 Snatch Pull + 1 Squat Snatch + 1 OHS + 1 Squat Snatch (Build to a heavy set)

Pre-WOD

– go through Pistol Squats and HSPU and their scaling options

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min
– 10 OHS @35/50kg
– 8 Push-Ups
– 6 alternating Pistol Squat
– 4 HSPU

Mobility

2 Rounds
– 2 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 2 min Frog Stretch
https://youtu.be/IOyp2yf6qIs

Mobility (optional extra focus)

This week’s optional extra focus routine is about our wrists and ankles. If you have time perform this routine twice a day.

– 10 slow Cat-Cow (focus on your breathing)
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Wrist Circles (change direction after 30 sec)
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Waves (change direction after 30 sec)
https://youtu.be/Nz3zSDCMvXo
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Ankle Circles e/s (change direction after 30 sec)
https://youtu.be/knfWiE3_rNg
– 1 min Ankle Tilts e/s (change direction after 30 sec)
https://youtu.be/vMW_bIOhJm0
– 10 slow Jefferson Curl
https://youtu.be/5cIp4veAwWc

Kursangebot

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