23. Mai 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. Mai 2024

Mai

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

CrossFit – Thu, May 23

Community Brunch on 26.05. from 9:30-12:00
Bookings Open 🙂 Birthday Party 8. Juni – Open for bookings!

Warm-Up

EMOM x 4 MINUTES

Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing

Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops

Min 3- :40 Full Body Rowing

Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders

Into…

1-2 ROUNDS

:30 Single Single Double Under

5 Push Up to Down Dog

10 Piked Toe Taps

5/5 Split Squats

Into…

1-2 ROUNDS

20 Double Unders

5 Muscle Cleans

5 Front + Back Shoulder Press*

8 Alt Lunges (BBL Back Rack Round 2)

*1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

160 Double Unders or 320 Single Unders

120/100 Cal Row

80 Push Press (Athlete Choice)**

60 Back Rack Alt. Lunges

*P1 works while P2 rests. Split work as needed.

**Barbell Weight Options…

(45/35)

(75/55)

(95/65)

(Score is Rounds + Reps)

KG BB1: (20/15)

KG BB2: (35/25)

KG BB3: (42.5/30)

Solo Workout Option – All

EMOM x 25 MINUTES (:45 ON/ :15 OFF) (AMRAP – Reps)

MIN 1 – Double Unders or Single Unders

MIN 2 – Cal Row

MIN 3 – Push Press (Athlete Choice)

MIN 4 – Back Rack Alt. Lunges (Athlete Choice)

MIN 5 – Rest

(Score is Total Reps)

Optional Cool Down – All

6-8 MINUTES EMPTY BARBELL SMASHING…

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

(No Measure)

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