18. Januar 2024 – 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

18. Januar 2024

Jan

Posted by Emanuel Erlewein on Jan 18, 2024 in WOD-Post

CrossFit – Thu, Jan 18

Warm-Up

Line Drill – 7m Each Drill
-Knee Hug March
-Lunge to Lizard
-SL RDL to Kick
-Lateral Lunge w Jump
-Hurdle Walk Overs
-Backward Hurdle Walk Overs
-Butt Kicks
-High Knees

400m Jog @ warm up pace

Strength / Skill

Single Leg Landmine Romanian Deadlifts (3 Rounds for reps)

EMOM 6 minutes (3 rounds):
Minute 1
8 Single Leg Landmine Romanian Deadlifts
Minute 2
8 Landmine Cossack squats
*8/side for each movement

Landmine Cossack squats (3 Rounds for reps)

EMOM 6 minutes (3 rounds):
Minute 1
8 Single Leg Landmine Romanian Deadlifts
Minute 2
8 Landmine Cossack squats
*8/side for each movement

Strength AMRAP (AMRAP – Rounds)

6 minute AMRAP for quality
– 10 sec Supinated Chin Over Bar Hold
– 20 sec Active Arch Body Hang
– 30 sec Single arm Plank Hold/side
– 40 sec AMRAP Hollow Body Flutter Kicks

WoD

Run and Carry (AMRAP – Rounds)

AMRAP 20 Min

-Run 400 meters
-Dumbbell Farmers Carry 200 meters @ 22,5/15 kg

Scoring:

Every completed 50m run (row/ski) = 1 rep

(Every completed 100 m bike = 1 rep)

Every completed 10 m Carry = 1 rep

Cool Down / Cashout

Tempo Box Breathing

Laying supine with feet elevated on box or bench

for 5 minutes

perform a 6 sec slow/controlled exhale,

6 sec pause,

4 sec inhale,

4 sec pause

focus on only taking in breathe through belly

Kursangebot

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