24. August 2020 – 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

24. August 2020

Aug

Posted by Emanuel Erlewein on Aug 24, 2020 in WOD-Post

WOD – 20200824

Montag. den 24.08.2020
Jonny | Max | Thorben | Christopher

Warm-up

3 rounds
– 15 Squats -> Jumping-Squats
– 200m run
– 10 Front Rack Lunges w/ Stick -> w/ Barbell

Strength

Back Squat (Build to a heavy set)

Front Foot Elevated Back Rack Reverse Lunge (Build to a heavy set)

Workout

Metcon (AMRAP – Reps)

AMRAP 4
– 50 Front Squats @30/45
– Max. Burpees

2 min rest

AMRAP 4
– 50 Burpees
– Max. Back Squats @30/45

Mobility

2 Rounds
– 60 sec Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 60 sec Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 60 sec Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 60 sec Frog Stretch
https://youtu.be/IOyp2yf6qIs

Mobility (optional extra focus)

Our focus is on the hip. This routine gives us a benefit for almost every exercise and can be done at any time of the day, but not directly before your training starts. Have a great week, stretch on and keep in mind: Nothing changes until you do.

– 10 Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 10 Instep Stretch into Instep Hamstring Stretch e/s (Work dynamically: Move into the Instep Stretch and hold the stretch position for 3-5 sec, then move backwards into the Hamstring Stretch and hold for 3-5 sec. Repeat.)
https://youtu.be/AUuVZRT72qM
https://youtu.be/8E9iFyPftXU
– 10 Dynamic Samson Stretch e/s (Hold Stretch Position for 3-5 sec and release for 2-3 sec.)
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 10 Death March Steps e/s
https://youtu.be/qvmzmArTl_g
– 60 sec Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 10 Russian Baby Maker (Hold each Stretch Position for 3-5 sec.)
https://youtu.be/WJAR_m38wo4?t=7

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