22. Februar 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

22. Februar 2023

Feb

Posted by Emanuel Erlewein on Feb 22, 2023 in WOD-Post

CrossFit – Wed, Feb 22

Warm-Up

90/90 Hip Stretch x 60 sec per side

Then EMOM x 10
even: 1 – 5 Horse stance Squat + 10 Banded Good Mornings
odd: 2 – 5 Push ups + 10 Plank Shoulder taps

Back Squat EMOM x 5
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Min 5: 1 rep @ 80%

Strength / Skill

Back Squat (Back squat; 3 reps every 2 min x 5 @ 60%)

WoD

WOD

25 minute very easy
25/20 cal row
7,5 m. bear crawl forward
7,5 m. bear crawl backwards
25 American-Swings @16/20
5 inch worms
10 walking lunge (5 per leg)

no scoring.

Cooldown

Side Lying Shoulder windmills x 5 reps per side
Deadbugs x 8 reps per side w/ pause at extension
Prone Chest stretch x :30 sec per side

HIIT WOD

Warm Up
3 rounds
– 7 Beat Swings
– 7 Lunges
– 7 Inch-Worm
– 7 cal Row

WoD
A. 5 Rounds For Time:
– 7 Pull-Ups
– 7 Dumbbell Thrusters (15 / 12.5 kg)
– 14 Dumbbell Walking Lunges (15 / 12.5 kg)
Time CAP: 10 minutes

Rest 3min. then start section B below;

B. 5 Rounds For Time:
– 15/12 Cal Row
– 20 Wall Balls (9 / 6 kg)
Time CAP: 10 minutes

Rest 3min. then start section C below;

C. 10min. to finish:
– 1min. Plank Hold
– 100 Russian Twists with a 2.5 kg plate (L+R=1)
– 1min. Plank Hold
– 100 Russian Twists (2.5 kg)
– 1min. Plank Hold

Planks are accumulated time on Stop Watch

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