23. Januar 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

23. Januar 2024

Jan

Posted by Emanuel Erlewein on Jan 23, 2024 in WOD-Post

CrossFit – Tue, Jan 23

Warm-Up

Row x 3:00 – increase effort every minute

2 sets
-10 Banded pull aparts
-10 Scap Pull ups
-5 Supine Hip pops

Strength / Skill

Bar Muscle Up Skill Work (AMRAP – Reps)

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: max isometric chin over bar hold
Intermediate:
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: 1.1.1 jumping BMU
Advanced
EMOMx12
Mins 1-3: 1.1.1 Jump to pike
Mins 4-6: 1.1.1 Jump to pike to patient arch
Min 7-9: 1.1.1 bar muscle up
Mins 10-12: moderate set of linked bar muscle ups (2-5 reps as goal)
*make the min 7-9 as perfect as possible on the first rep to set the foundation for stringing reps

WoD

Crescendo (Time)

For Time:
-Row 20/16 calories
-30 Pull-Ups
Rest for 1 minute
-Row 30/24 calories
-20 Chest-to-Bar Pull-Ups
Rest for 1 minute
-Row 40/32 calories
-10 Bar Muscle-Ups
Time Cap: 14 minutes

Cooldown / Cashout

Tall Kneeling Thoracic Cars

3 sets of 5 reps
Rest as needed

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