25. 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

25. Januar 2024

Jan

Posted by Emanuel Erlewein on Jan 25, 2024 in WOD-Post

CrossFit – Thu, Jan 25

Warm-Up

EMOMx6
Min 1 – :45 Shuttle runs @ warm up pace
Min 2 – :45 Echo Bike @ warm up pace
Alternate half class to start on second minute as needed

2 Sets
-:20 Line hops front to back
-:20 Line Hops Side to Side
-10/side Front to back leg swings
-10/side side to side leg swings

Strength / Skill

Jump Rope Skills (3 Rounds for reps)

PART 1:
EMOM x 6 – Everyone:
Min 1-3: 20 sec Penguin Jumps – Single Tap

No rope, focus on hand position/controlled bound
Min 3-6: 20 sec AMRAP Penguin Jumps – Double Tap

focus on timing/rhythm

PART 2
Intermediate/Beginner
For max reps:
1 min AMRAP: Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

Advanced
For max reps:
1 min AMRAP: Crossover Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

WoD

Pillars of Heracles (AMRAP – Rounds)

20 minute Partner AMRAP:
-20 shuttle runs (2x8m each rep) while partner holds two DBs in farmers position

-40 cal Echo bike while partner hold two DBs in front rack position
-80 double unders while partner holds bottom of goblet squat 22.5/15kg DB

Cooldown / Cashout

Down Dog to seal stretch transitions

2 sets:
Down Dog to seal stretch transitions x 5 reps w/ 2 deep breaths in each position
Side to Side wrist rocks x 10/direction