MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

27. Februar 2021

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  • 27. Februar...

Home WoD – 20210227

Warm-up
Warm-up
4 rds
– 10 sec Plank-Hold
– 10 Plank-Walks i/t
– 10 Side Planks L&R i/t
– 10 Hollow-Rocks

Mobility
3 rds
– 30 sec Couch Stretch e/s
– 30 sec Scorpion Stretch e/s

Strength
Core Strength Prep for WoD
2 rds
– 1 min of Max Jumping Jacks
– 1 min of Max Steam Engines
– 1 min Plank on your elbows
– 1 min of Max Air Squats
– 1 min of Max Sit-Ups
– 1 min of Max Push-Ups
– 1 min of Max Russian Twists (second round = WoD Buy-In)

Complete and go directly into the WoD

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
– 30 sec Plank
– 15 Push-Ups
– 10 alt. Pistols

Accessory
3 rds (optional)
– 10-15 sec attempt of Free Standing Handstand Hold

Info: This should not be anything strength related. Just a confidence booster for yesterday. The idea would be to take a break after the WoD. Once your shoulders feel rested. Try for 3 reps a push into your HS-Hold. If you are looking for a scaled version: Wall walk + Nose to wall and push-off from the wall.

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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