28. Oktober 2021 – 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. Oktober 2021

Okt

Posted by Emanuel Erlewein on Okt 28, 2021 in WOD-Post

WOD – 20211028

Warm-up

EMOM 9 min
1.min: 12-15 Down-Ups
2.min: 9-12 Barbell Good Mornings
3.min: 3-6 Inch Worms

Mobility

– 45 sec Half-Kneeling Hamstring Stretch e/s
– 10 Kneeling T-spine rotations e/s

Strength

Deadlift (1 rep every 30 sec for 10 min)

Every 30 sec for 10 min (20 sets)
– 1 Deadlift @75-85% of 1 RM

Workout

Metcon

EMOM 15 min
1.min: 16 Single DB Hang Clean & Jerk @1×15/22.5kg
2.min: 8 Pistol Squats e/s
3.min: 4 Wall Walks

Scaling: Adjust reps to finish each interval with at least 10 sec of "rest".