30. November 2024 – 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

30. November 2024

Nov

Posted by Emanuel Erlewein on Nov 30, 2024 in WOD-Post

CrossFit – Sat, Nov 30

Sign ins for Community Brunch are open 🙂
Happy to see you on Sunday!

Suggested Warm-Up

Warm-Up

2 SETS

8 Lunge-Lunge-Squat

8 Alt. Box Step-Overs

8 Up-Downs

8 Ring Rows or 4-6 Strict Pull-Ups

Into…

1-2 SETS

8 KB or DB Goblet Lunges

8 Box Jump Overs

8 Burpees

8 Kip Swings

Skill – All

EVERY 1:30 x 5 SETS

Complete 1 Round of Gymnastics Complex:

Option 1…

1 Strict Ring Muscle-Up

1 Muscle-Up

3 Ring Dips

Or…

Option 2…

2 Strict Pull-Up

3 Kipping Pull-Up

(No Measure)

Workout – Performance

EVERY 4:00 x 4 SETS (AMRAP – Reps)

20 Box Jump Overs (24/20)

20 KB or DB Goblet Alt. Lunges (70/50)

Max Burpee Ring Muscle-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpee Muscle-Ups)

KG KB: (32/24)

Workout – Fitness

EVERY 4:00 x 4 SETS (AMRAP – Reps)

20 Box Jump Overs (20)

20 KB or DB Goblet Alt. Lunges (53/35)

Max Burpee Pull-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpee Pull-Ups)

KG DB: (24/16)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Box Jump Overs (Athlete Choice)

40 KB or DB Goblet Alt. Lunges (Athlete Choice)

20 Burpee Ring Muscle-Ups or Burpee Pull-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

1-2 SETS FOR QUALITY

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)

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