2. März 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

2. März 2024

Mrz

Posted by Emanuel Erlewein on Mrz 02, 2024 in WOD-Post

CrossFit – Sat, Mar 2

Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.

Warm-Up

3 sets:
Row, ski, or air bike
:30 easy pace
:20 moderate pace
:10 fast pace

Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
:20 burpees

WoD Prep

2 sets:
5 dumbbell snatches, arm 1
5 lateral burpees over the dumbbell
5 dumbbell snatches, arm 2
5 lateral burpees over the dumbbell
– Rest 1:00 between sets.

Strength / Skill

Dumbbell Power Snatch Progression

– 5 dumbbell lowers to above the knee + stand/arm

-5 dumbbell deadlift + shrugs/arm

-5 dumbbell hang sumo deadlift high pulls/arm

-5 dumbbell muscle snatches/arm

-5 dumbbell power snatches/arm

WoD

1. Open WoD (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Female: 15 kg

Male 22.5 kg

Time Cap 15 Min

Cooldown / Cashout

Banded Shoulder Stretch

Accumulate:
1:00 banded shoulder stretch/arm

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Preise und Leistungen