MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

5. Februar 2021

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Home WoD – 20210205

Warm-up
Warm-up
2 rds 40 sec on / 20 sec off
– Feet-Elevated Walk-Outs
– Wall-Squats
– Bent-Over Side-Raises
– Hollow-Hold (accumulate)
– BP Front Arm-Raises
– Headstand

Mobility
3 rds
– 1 min Wrist-Mobility
– 1 min Puppy-Pose
– 10 Prone Arm-Raises

Strength
Handstand Hold (AMRAP for as long as possible)
For as long as possible, hold 75% of your handstand test result. Rest same amount of time before next hold.

E.g., if you held for 30 sec, hold today for 22 sec. Then rest another 22 sec before the next attempt. Continue until your no longer able to hold for 22 sec.

Handstand Push-ups (AMRAP 5 min)
Max effort HSPU / Pike Push-Ups in 5 min
Handstand Accessory (3 rounds)
3 rds
– 30 sec active Door Frame Shoulder-Stretch (complete back at Door Frame)
– 12 Wall-Sit w/ Wall-Angels

Workout
Metcon (Time)
5 rds
– 40 sec Wall-Sit
– 30 Jumping-Jacks
– 20 Sit-Ups
– 10 Box-Jumps
– 5 OH Reverse-Lunges e/s

Accessory
4 rds
– 10 Cat-Cows
– 10 Stick-Swimmer
– 10 Scapular Push-Ups

Extra Mobility Routine

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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