28. August 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

28. August 2023

Aug

Posted by Emanuel Erlewein on Aug 28, 2023 in WOD-Post

CrossFit – Mon, Aug 28

Warm-Up

2-3 sets:
PVC Front Rack/External rotation Stretch x :30/side
Groiner Stretch x :20/side
Cossack Squat x 5/side
PVC Tempo Front Squat x 5 reps @3232 tempo

Strength / Skill

Front Squat (Find a 3 Rep Max in 15 minutes)

Within 15 minutes:
3 Front Squats @ Max Load
Find a 3 Rep Max in 15 minutes

– This is our retest of the 3RM Front Squat. Compare to 18.07.2023

WoD

Let it Burn (Time)

"Let it Burn"
5 Rounds for Time:
21 Squats
12 Box Jump Overs

Time Cap: 9 minutes

Cooldown / Cashout

Cooldown

For Quality
60 sec Feet Elevated Side Plank on Elbow/side
30 sec Single Arm Thoracic Bridge Hold/side
45 sec Feet Elevated Side Plank on Elbow/side
20 sec Single Arm Thoracic Bridge Hold/side
30 sec Feet Elevated Side Plank on Elbow/side
10 sec Single Arm Thoracic Bridge Hold/side

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