22. Juli 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. Juli 2023

Jul

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

CrossFit – Sat, Jul 22

Warm-Up

2 Sets
Partner 1 – Jog 400m
Partner 2 –
:30/side Groiner Stretch
10 Scap Push ups
5 arch to hollow Swings
*Once both partners are done switch until everyone has done each station twice

Strength / Skill

Landmine Cossack Squat (3 x 8 Landmine Cossack Squat/side)

3 alternating sets of:
A1. 8 Landmine Cossack Squat/side

Rest 30 seconds

A2. 8 Tall Kneeling Single Arm 1 1/4 Landmine Presses/side

Rest 1 minute

Tall Kneeling Single Arm 1 1/4 Landmine Presses (3 x 8 Tall Kneeling Single Arm 1 1/4 Landmine Presses/side)

3 alternating sets of:
A1. 8 Landmine Cossack Squat/side

Rest 30 seconds

A2. 8 Tall Kneeling Single Arm 1 1/4 Landmine Presses/side

Rest 1 minute

WoD

Partner Murph Prep 1 (AMRAP – Rounds and Reps)

"Partner Murph Prep 1"
24 minute Partner AMRAP:
"Cindy" performed as:
P1: 5 pull ups while P2 holds elbow plank
P2: 5 pull ups while P1 holds elbow plank
P1: 10 push ups while P2 holds elbow plank
P2: 10 pull ups while P1 holds elbow plank
P1: 15 air squats while P2 holds elbow plank
P2: 15 air squats while P2 holds elbow plank
– at minute 0, 6, 12, 18 run 400m

scoring:
each ~100 m. run =1 rep
1 rd (w/out the run) = 60 reps

Cooldown / Cashout

Cooldown

Lying supine with feet on box or bench
Spend 3:00 breathing @tempo below focused on relaxation and decompression
*Breathe at 6 sec in through nose, 3 sec hold in, 3 sec exhale through mouth, 3 sec hold out
**Should be total 12 breaths at this tempo

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