MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

30. Juli 2021

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WoD – 20210730

Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 BB Good Morning
– 10 Single Leg Glute Bridge e/s
– 10 Sumo Deadlfts (Sumo DL High Pulls in 3rd round)

Mobility
2 rounds
– 10 Wall Tap Hip Hinge
– 10 Straddle Lifts e/s

Strength
Sumo Deadlift (3 sets of 10)
Single Leg Glute Bridge (TABATA (8x 20 sec on – 10 sec off))
Switch leg each interval. Adding weight is optional.

Workout
Metcon (2 Rounds for reps)
2 sets
AMRAP 6 min – rest 3 min between AMRAPs
– 6 Sumo Deadlift High Pulls @35/50kg
– 6 Push-Ups
– 6 Power Clean & Jerk @35/50kg
– 6 strict HSPU*

Scaling:
*kipping HSPU -> Pike Push-Ups -> Dual DB Push Press

Score: Reps in each interval.

Note: Start the second AMRAP again at the beginning (SDHP).

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
PROBETRAING ANMELDUNG