27. November 2023 – 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. November 2023

Nov

Posted by Emanuel Erlewein on Nov 27, 2023 in WOD-Post

CrossFit – Mon, Nov 27

Warm-Up

PVC External Rotation Stretch

– x 60 sec per side
Then 2 Sets
– 10/side Wrist Rocks from knees
– 8 Barbell Romanian Deadlifts
– 8 Barbell Back Rack Elbow pumps
– 5 PVC Prone Lift off in Jerk Grip

Strength Prep
2-3 Sets
– 3 Hang Power Cleans + 3 Jerks with Light load

Strength / Skill

Winner gets a cookie

EMOM 6 alternating:

Minute 1: Max Wattage Attempt on Echo Bike

Minute 2: 5 Single leg Box Jump/side – Low box, step down each rep

1 Power-Clean & Jerk (Every 30 seconds, for 7:30 (15 sets):
1 Power Clean and Jerk @ 60-65%)

1 Power-Clean plus 1 Jerk (jerk any style)

WoD

Down Stream

EMOM 16 alternating:
Minute 1: 8 alternating front rack lunge steps @ 43/30kg + max double unders until 40
sec
Minute 2: 45 sec row for calories at same average cal/hr pace from initial test

Cooldown / Cashout

Hamstring Slider Curl

Hamstring Slider Curl on rower Seat

3 alternating sets of:
A1. 8-10 Hamstring Slider Curl (rower Seat)
Rest as needed
A2. 4-6 Band Assisted Natural Knee Extensions
Rest as needed

Band Assisted Natural Knee Extensions

3 alternating sets of:
A1. 8-10 Hamstring Slider Curl (rower Seat)
Rest as needed
A2. 4-6 Band Assisted Natural Knee Extensions
Rest as needed

Kursangebot

Preise und Leistungen