3. November 2025 – 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

3. November 2025

Nov.

Posted by Emanuel Erlewein on Nov. 03, 2025 in WOD-Post

CrossFit – Mon, Nov 3

Suggested Warm-Up

Warm-Up

400m Run

Into…

2 ROUNDS

5/5 Leg Swings

10 Banded Tricep Extensions

10 Banded Lat Pushdowns

5 Up-Downs over Bar

Into…

2 ROUNDS

5 Strict Presses w/empty barbell

10 Push-Ups

5 Behind the Neck Strict Presses w/empty barbell

5 Burpees over Bar

Into…

400m Run

Strength – All

Bench Press (1×5 @ 80% (RPE 8)

1×3 @ 85-90% (RPE 9)

1×1+ @ 90-95% (RPE 9+)*)

*1 Additional Rep if mechanics are solid.

(Score is Weight)

Week 5 of 7

The Other CF Total Strength Cycle

Workout – Performance

FOR TIME (Time)

40 Push Press (95/65)

40 Burpees Over Bar

400m Run

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

40 Push Press (65/45)

40 Burpees

400m Run

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) FOR QUALITY

250/200 Alt. Box Step-Ups (24/20)

Week 5 of 5 — „Chad“ Extra Credit

(No Measure)

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