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29. Oktober 2020

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WOD – 20201029
Donnerstag, den 29.10.2020
Julian

Warm-up
Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Strength
Today’s strength part consists of supersets of OH reverse
lunges and Goblet Cyclist squats. Rest 2 min between supersets.
Single DB Overhead Lunge (3-4 sets of 8-12 each side)
To be performed as reverse lunges (stepping back).
Also, first complete 8-12 reps with one leg, then change the leg. Changing the arm for the OH position is optional.
Goblet Cyclist Squat (3-4 sets of 20)
Choose a weight on the lighter side and focus on faster reps and completing each set without taking a break.

Pre-WOD
– go through WOD movements
– build to workout weight/movement

Workout
Metcon (5 Rounds for reps)
5 rounds
AMRAP 2 min, 1 min rest between rounds
– 12 alternating DB Snatches @15/22.5kg (RX+: DB Squat Snatches)
– 24 Hops Over DB

Each time the AMRAP starts with 12 DB Snatches.
Score for today is the number of reps in each interval.

Mobility
2 Rds
– 1 Min Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min Standing Forward Fold
https://www.youtube.com/watch?v=tkUSInlEhI0
– 1 Min Dynamic Rhomboid Stretch
https://www.youtube.com/watch?v=i59OoOSfFjo
– 1 Min Back Bridge Practice
https://www.youtube.com/watch?v=WhYis4MMoak

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.

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