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. Oktober 2020

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WOD – 20201027
Dienstag, den 27.10.2020
Saskia | Mira

Warm-up
Warm-up
AMRAP 9 min
– 10 Air Squats
– 10 Glute Bridges
– 10 Wall Squats
– 10 Good Mornings
Every 90 sec complete 5 Burpees

Then 2 rds:
– 60 sec Squat Stretch
– 30 sec Couch Stretch e/s

Strength
Today*s strength part is the 3rd iteration of the 20 rep Back Squats. Goal for today is to build to a heavy set of 20 Back Squats, increasing the weight compared to the last time.
Back Squat (Build to a heavy set of 20 reps)
Increase the weight compared to 21.10.2020

Pre-WOD
– set up your rower and warm-up
– perform 3 rounds of
5 cal Row (increasing effort)
5 Burpees

Workout
Today’s workout is an all-out sprint with a 5 min time cap. Only choose the RX+ variation (more reps) if confident to finish within the time cap. Intensity over volume here!
Metcon (Time)
Female:
12-8-4
Cal Row
Burpee

Male:
15-10-5
Cal Row
Burpee

RX+
♂ 21-15-9
♀ 18-12-6

Mobility
2 Rds
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso

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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