5. September 2020 – 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

5. September 2020

Sep

Posted by Emanuel Erlewein on Sep 05, 2020 in WOD-Post

WOD – 20200905

Samstag, den 05.09.2020
Emanuel

Warm-up

10 min of rowing
with 50 sec easy and 10 sec hard

Pre-WoD Mobility

Strength

Power Snatch (15 min to build to a heavy 3-position Power Snatch)

3-position Power Snatch:
1 High Hang Power Snatch
+ 1 Hang Power Snatch
+ 1 Low Hang Power Snatch (starting below knee)

Pre-WOD

– Prep Station
– Prep Strategy
– Warm up for movements

Team WoD

Partner A starts with part A and partner B starts with part B. They both start at the same time but can only continue with the second part, when their partner is also done with their first part.

There is a 12 min time cap for the first part, so that every athlete gets some minutes also on the second part.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
– Snatches @35/25kg
– Burpees Over The Bar

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
– Push Jerks @70/35kg
– Toes-To-Bar

Mobility

2 Rounds
– 1 Min. Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min. Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 Min. Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ

Mobility (optional extra focus)

This is a general routine, starting at our spine and moving towards our extremities. It’s a great start into the day and wakes up the body.

– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Bird-Dogs
https://youtu.be/k2azbhhuKuM?t=11
– 1 min Backwards Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Wirst Circles e/s
https://youtu.be/KQUHNGm1-9E
– 1 min Ankle Circles e/s
https://youtu.be/knfWiE3_rNg

Kursangebot

Preise und Leistungen