20. Februar 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

20. Februar 2024

Feb

Posted by Emanuel Erlewein on Feb 20, 2024 in WOD-Post

CrossFit – Tue, Feb 20

Warm-Up

Line Drill – 8m 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

3 sets:
10 kip swings
10 scap push ups

Strength / Skill

Bar muscle up focus:

Beginner
EMOMx12
Mins 1-4: 1.1.1 Jump to pike
Mins 5-8: 1.1.1 Jump to pike to patient arch
Mins 9-12: 2 eccentric pull ups on 6 count (band or weight as needed)

Intermediate:
EMOMx12
Mins 1-4: 1.1.1 Jump to pike to patient arch
Mins 5-8: 1.1.1 jumping BMU
Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups

Advanced
EMOMx12
Mins 1-4: 1.1.1 Jump to pike to patient arch
Min 5-8: 1.1.1 bar muscle up
At min 9: perform 3 min AMRAP of bar muscle ups

WoD

Rev (Time)

5 Rounds for Time:
-Run 400 meters
-15 Burpees to Target
Time Cap: 18 minutes

Cooldown / Cashout

Thoracic Rotations

3 alternating sets of:
A1. 5 Feet On Wall Thoracic Extensions Over Foam Rollers
5 slow reps
Rest as needed
A2. 3 Seated Pvc Back Rack Thoracic Rotations
e/s
Rest as needed

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