MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

6. Februar 2021

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Warm-up
Warm-up
5 rds
– 10 Broomstick Thruster
– 10 Scapular Push-ups

Strength
Clean & Jerk with Broomstick
5 rds
– 5 sec hold 10 cm over floor
– 5 sec hold below knee
– 5 sec hold over knee
– 5 sec hold in Full Extension on toes
– Drop under barbell & correct your position in Squat
– 1 Split Jerk
– 5 sec hold in Catch-Position
– Reset

3 rds
– 5 5-sec-Front Squats (up and down)
– 1 Push Jerk
– 1 Split Jerk

Workout
Metcon (3 Rounds for reps)
3 rds
AMRAP 5
– 10 Door Handle Towel Rows
– 15 Push-Ups
– 10 High Knee Mountain Runner Complex (1 Rep= 2 High Knee into 2 Mountain Runner)

90 sec rest

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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