MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

4. Mai 2021

Home WoD – 20210504

Warm-up
Warm-up
2 rds
– 10 Walkouts w/ stretch (3 sec pause in Forward-Fold-Position)
– 10 BTN Backpack-Presses
– 10 alt. Lunges w/ High-Kick i/t
– 10 Hollow-Heel-Touches
– 10 Backpack Goblet Good-Mornings

Mobility
2 rds
– 1 min Puppy-Pose
– 1 min Wrist-Stretch

Strength
Handstand
Spend 10 – 15 min on:
Scaled
easy: Wall-Walks w/ 5-10 sec Hold in highest position (move "Hand-Mark"closer to wall after each try)
medium: Handstand Upswings or Hold

Intermediate
easy: Handstand Floats (try to look at your toes / Chin on chest)
medium: Active to Passive Handstand-Hold w/ 3 sec pause in active pose

elite
easy: Free Handstand-Hold
medium: Handstand Shoulder taps (free or at wall)
hard: Play around: free HSPUs / Starfishes / HS-Pirouttes

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
– 5 HSPUs (Scale: 5 Pike Push-Ups / 10 Plank Shoulder-Taps i/t)
– 10 Backpack Ground-to-Overheads
– 30 sec Hollow-Hold*
– 5 Goblet Lateral-Squats e/s
– 10 Box/Chair/Couch-Jumps (can be done as Step-Ups/Downs)
– 30 sec Arch-Hold*

*accumulate if neccessary

Accessory
In any order/sets
– 100 Backpack-Curls
– 100 Standing Backpack French-Presses

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
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