MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Juli 2021

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WoD – 20210722

Warm-up
Warm-up
For 9 min
– 10 scapular Pull-Ups
– 3 Burpee
– 10 supinated BB Rows
– 3 Burpee
– 10 Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk)
– 3 Burpee

Strength
Split Jerk (5 sets of 3)
Pause after the dip and in catch position

Workout
Metcon (4 Rounds for reps)
4 sets
2:30 min on – 1:30 min off
– 4 rounds of Grettel (3 Clean&Jerk and 3 Bar-Facing Burpees over Bar)
– max strict Pull-Ups* in remaining time

Score: Total number of strict Pull-Ups completed.

Scaling: Banded Pull-Ups, Ring Rows, Australian Pull-Ups, or Bent Over BB Row

Accessory
2-3 rounds
– 15 Cuban Press
– 10 Side Lying DB external rotation e/s

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
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