27. August 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

27. August 2022

Aug

Posted by Emanuel Erlewein on Aug 27, 2022 in WOD-Post

WoD – 08/27/2022

Warm Up

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
3 sets
1:00 Row
1:00 Jump Rope
1:00 Inch Worms

2. Workout Prep
3 sets:
1 Shuttle Run (practice turning)
5 Bench Press (build in weight)
5 Toes to Bar
4 Alternating Dumbbell Box Step Ups

Workout

Metcon (2 Rounds for reps)

"Cheese Pizza"In Teams of two. Partners run together, but split reps as needed. Freedom (RX’d) 2 sets: 10 minute AMRAP 100m Run 8 Deficit Push-Ups (use DBs for the deficit) 12 Toes to Bar 14 Dumbbell Box Step-Ups (2x 22.5/15 kg) (20 inch box) * after each round, add 2x10m shuttle run * -Rest 5:00 between AMRAP- Independence 2 sets: 10 minute AMRAP 100m Run 8 Deficit Push-Ups (use DBs for the deficit) 12 Knees to elbows 14 Dumbbell Box Step-Ups (2x 15/10 kg) (20 inch) (after each round, add 2x10m shuttle run) Rest 5:00 between AMRAP Liberty 2 sets: 10 minute AMRAP 100m Run 8 Deficit Push-Ups (use DBs for the deficit) 10 Hanging Knee Raises 12 Box Step-Ups (20 inch) (after each round, add 2x10m shuttle run) Rest 5:00 between AMRAP Target number of rounds each set: 5+ rounds Minimum number of rounds before scaling: 4 rounds

Accessory

Metcon (4 Rounds for reps)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t round-

[Lat Pulldowns – Neutral Close Grip]()
[Lying DB Pullover on Bench]()

Cooldown

Metcon

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)

[Couch Stretch]()
[Foot Smash]()
[Hands smash]()

Kursangebot

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