5. September 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

5. September 2024

Sep

Posted by Emanuel Erlewein on Sep 05, 2024 in WOD-Post

CrossFit – Thu, Sep 5

Suggested Warm-Up

Warm-Up

2 ROUNDS

10 Kang Squats

10 Scap Pull-Ups

10 “Slow” Air Squats

10 Alt. Elbow Punches

Into…

2 ROUNDS

8 Ring Rows or 6-8 Strict Pull-Ups

8 Strict Hanging Knee Raises

8 Barbell Muscle Cleans

8 Barbell Front Squats

Extended Warm-Up – All

EMOM x 6 MINUTES (:40 ON/ :20 OFF)*

MIN 1 – Row @20-22 SPM

MIN 2 – Row @22-24 SPM

MIN 3 – Row @24-26 SPM

MIN 4 – Row @26-28 SPM

MIN 5 – Row @28-30+ SPM

MIN 6 – Row @ Consistent Workout Pace

*:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM.

(No Measure)

Workout – Performance

ON A 15:00 RUNNING CLOCK… (Distance)

10 ROUNDS

1 Rope Climb

3 Front Squats (185/135)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score it Total Meters)

KG BB: (185/135)

Workout – Fitness

ON A 15:00 RUNNING CLOCK… (Distance)

10 ROUNDS

3 Knees to Elbow

3 Front Squats (135/95)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score is Total Meters)

KG BB: (135/95)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)

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