MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

26. Februar 2021

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Home WoD – 20210226

Warm-up
Warm-up
For Quality and Breathing (TC 10)
– 200 Single-Unders
Every Break and @End perform 5 Inch-Worms
– 200 Revers-Unders
Every Break and @End perform 5 Push-Ups
– 200 Double-Unders
Every Break and @End perform 15 Superman-Rocks

Mobility
2 rds
– 30 sec Reverse Handstand Activation Walk
– 30 sec Backbend Bridge

Strength
Handstand (Progression)
I) 1 rd
– 100% of Test-Time HS / Wall-Supported / Wall-Walk-Hold

II) 3 rds
– ME Feet-Elevated Pike Hollow-to-Arch Paused Pulses @5/5 (video at 10:22)
– 30-60 sec rest

III) 3 rds
– 30 sec Door Frame Shoulder-Stretch Pulses (complete back at Door Frame -> focus on contact of lower back)
– 10 Pass-Throughs

IV) AMRAP 4
– Handstand / Pike / Plank Shoulder-Taps

Workout
Metcon (3 Rounds for reps)
AMRAP 3
– Odd-Object Clean
– Diagonal Mountain Runners

90 sec rest

AMRAP 3
– Odd-Object STOH
– Bottom-Heaven-Reaches

90 sec rest

AMRAP 3
– Odd-Object GTOH
– V-Ups

Accessory
3 rds
– 10 Beast Cross-Over Pulls e/s

Extra Mobility Routine

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
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