19. September 2025 – 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

19. September 2025

Sep.

Posted by Emanuel Erlewein on Sep. 19, 2025 in WOD-Post

CrossFit – Fri, Sep 19

Suggested Warm-Up

Warm-Up

AMRAP x 4 MINUTES

4 Cat/Cows

8 Alt. Bird Dogs

4/4 Single Leg RDLs

Into…

AMRAP x 4 MINUTES

4 Scap Pull-Ups + 4 Kip Swings

8 Tuck-Ups or V-Ups

12 Glute Bridge-Ups

Strength – All

Deadlift (EMOM x 10 MINUTES)

RND 1+2: 6 Reps (Light)

RND 3+4: 5 Reps (Mod)

RND 5+6: 4 Reps (Mod+)

RND 7+8: 3 Reps (Mod-Heavy)

RND 9+10: 2 (Heavy)

(Score is Weight)

Workout – Performance

AMRAP x 10 MINUTES (AMRAP – Reps)

2 Deadlift (315/205)

4 Toes to Bar*

*Toes to Bar increase by 4 each round.

(Score is Reps)

KG BB: (143/93)

Workout – Fitness

AMRAP x 10 MINUTES (AMRAP – Reps)

2 Deadlift (205/145)

4 Lying Legs to Pole*

*Lying Legs to Pole increase by 4 reps each round.

(Score is Reps)

KG BB: (93/65)

Optional Cool Down – All

6-8 MINUTES EMPTY BARBELL SMASHING…

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

(No Measure)

Extra Credit – All

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5×3 (Weight)

Block Cleans

*Complete at 70-80% heaviest Power Clean.

(Score is Weight)

2.) EVERY 3:00 x 3 SETS

30 Crossbody Mountain Climbers

15 DB Weighted Sit-Ups

30 Crossbody Mountain Climbers

15 Hollow Rocks

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(No Measure)

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