25. Mai 2022 – 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. Mai 2022

Mai

Posted by Emanuel Erlewein on Mai 25, 2022 in WOD-Post

Wednesday, May 25th 2022

Warm-up

A. General
Row 150m
25′ samson stretch lunges
Row 200m
10 Beat Swings
10 Muscle snatches

B. Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression

C. Specific
3 sets
4 Back squat: ramp up
4-8 Shrimp squat or bulgarian split squat

Weightlifting

Back Squat (4 x 6 @60-70%)

EMOM 12minutes
Min 1: 6 reps @ 60-70%
Min 2: Max reps Pistols or Bulgarian split squats
Min 3: Rest

TC: 12 min
Score: Weight on Back Squat

Scaling options
Beginner
Min 1: 6 reps @ Moderate
Min 2: Bulgarian split squats
Min 3: Rest

Intermediate
Min 1: 6 reps @ 60-70%
Min 2: Heel Lock Pistols or Bulgarian split squats
Min 3: Rest

Perform
As written

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

@0:00

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

@7:00

KG: 60/40
Score: Time for both workouts
TC: 20 mins

Scaling options
Beginner
Isabel @light
"Helen"
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups

Intermediate
Isabel @115/75
Helen @ Rx’d

Perform
Isabel
Rest 10 minutes
Helen

Extra Accessory

Metcon

Single leg pallof press
3 x 12/12

HIIT Session

Warm Up

Warm Up
Buy in every Rd. 250m Row (low/mod/hard)
8-14-21
– KBS
– Push Ups
– Alt Strict Press w/ KB

Workout

5 Rounds:

40sec. of Row For Cals (Goal: 15/12 Cals)
20sec. Rest

40sec. of Feet Elevated Push-Ups
20sec. Rest

40sec. of Double DB Snatches 22.5/15 kg
20sec. Rest

40sec. of Banded Rear Delts
20sec. Rest

40sec. of Assault Bike For Cals (Goal: 12/9 Cals)
20sec. Rest

40sec. of Double DB Hang Cleans 22.5/15 kg
20sec. Rest

40sec. of Seated Knee Tucks (Optional: add weight)
20sec. Rest

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