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. Januar 2022

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WOD – 20220105

Warm-up
Warm-up
AMRAP 8 min
– 10 Cal Row
– 10 Push-ups
– 5 Pike Push-ups
– 5 Burpees

Mobility
– 60 sec Shoulder Flow e/s
– 60 sec Prone Chest Stretch

Workout
5 intervals of 4 min with 2 min rest in between
Metcon (Calories)
Max Cal Echo Bike in 4 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 10 HSPU
– 10 Dual DB Floor Press @2×15/22.5kg

Scaling: HSPU -> Box Pike Push-Ups
Metcon (Calories)
Max Cal SkiErg in 4 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 5 Ring Dips
– 10 Devils Press @2×15/22.5kg

Scaling: Ring Dips -> banded, Box Dips
Metcon (AMRAP – Reps)
Max Wallballs in 4 min

HIIT Session

Warm Up
Warm Up:
10 Min EMOM
Even: 10 A-SQT + 5 Down Ups
Odd: 10 OHS + 5 V-Ups

Metcon
3 Rounds:
3min. AMRAP:
7 Overhead Squats at 20/15kg
7 Toes to Bar
7 Cal Bike
Rest 1min.

3min. AMRAP:
8 Front Rack Lunges 35/25kg
8 Wall Balls 9/6kg
8 Cal Row
Rest 1min.

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min.

RX+ is 35/25kg for the OHS.

Each full round is 12min. (36min. Total).

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