21. April 2023 – 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

21. April 2023

Apr

Posted by Emanuel Erlewein on Apr 21, 2023 in WOD-Post

CrossFit – Fri, Apr 21

Warm-Up

Tabata :20 on/:10 off x 3 rounds rotating through movements
1. Box Step ups
2. Groiner Stretch (:10/side)
3. Hand Release Push ups w/ full pause at top
4. PVC OHS @2222

Strength / Skill

Bench Press (3 x 5 Barbell Bench Presses)

3 alternating sets of:
A1. 5 Barbell Bench Presses @ 80-85%
A2. 2 Weighted Strict Pull-Ups @ 70% (of 1RM from 2 sessions ago)
rest 1 minute

-Move directly from bench
press to the pull ups then rest 1:00 before the next set

-Bench weight should be tough but
move fast for 3 reps

Weighted Strict Pull-Ups (3 x 2 Weighted Strict Pull-Ups)

Score:
– If performed with band, note score as 0 and comment type of band.
– If performed @ bodyweight, note score as 0.
– If performed weighted, note number of kilograms.

3 alternating sets of:
A1. 5 Barbell Bench Presses @ 80-85%
A2. 2 Weighted Strict Pull-Ups @ 70% (of 1RM from 2 sessions ago)
rest 1 minute

-Move directly from bench
press to the pull ups then rest 1:00 before the next set

-Bench weight should be tough but
move fast for 3 reps

WoD

TTT throwdown (20.4 Reboot) (Time)

TTT throwdown (20.4 Reboot)
For Time:
30 Box Jumps 24/20 inches
15 Snatches @ 75/55 lbs
30 Box Jumps
15 Snatches @ 42,5/30
30 Box Jumps
10 Snatches @ 60/42,5
30 Pistols
10 Snatches @ 85/52,5
30 Pistols
5 Snatches @ 102,5/60
30 Pistols
5 Snatches @ 110/75

Time Cap: 20 minutes

Cooldown

8 min EMOM
Min 1: 4-6 Band Assisted Natural Knee Extensions
Min 2: 8-10 SL Wall Facing Calf Raises/side – slow controlled tempo

Kursangebot

Preise und Leistungen