6. August 2025 – 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

6. August 2025

Aug.

Posted by Emanuel Erlewein on Aug. 06, 2025 in WOD-Post

CrossFit – Wed, Aug 6

Suggested Warm-Up

Warm-Up

200m Run

Into…

2 ROUNDS

10 KB Deadlifts

10 Ring Rows

10 Scap Pull-Ups

Into…

200m Run

Into…

2 ROUNDS

10 Russian KB Swings*

8 Kip Swings

6 Jumping Pull-Ups

*Complete KB Swings RND 2.

Strength – All

Shoulder Press (6-4-2 | 6-4-2*)

*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.

(Score is Weight)

Week 4 of 7

3-Rep ‚CF Total‘ Cycle

Classic Workout – Performance

HELEN+ (Time)

3 ROUNDS FOR TIME

400m Run

21 KB Swings (70/53)

12 Chest to Bars

(Score is Time)

KG KB: (32/24)

Classic Workout – Fitness

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

KG KB: (24/16)

Optional Cool Down – All

2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

Extra Credit – All

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS (Weight)

6/6 Overhead Split Squats*

*Build from last week and go slightly heavier.

(Score is Weight)

2.) 3 SETS

25 Double Banded Lat Pull-Downs

25 Banded Dante Rows

25 Supinated Band Pull-Aparts

-Rest As Needed b/t Sets-

(No Measure)

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