7. Juli 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

7. Juli 2020

Jul

Posted by Emanuel Erlewein on Jul 07, 2020 in WOD-Post

WOD – 20200707

Dienstag, den 07.07.2020
Saskia | Mira

Warm-up

3 Rounds
– 10 KB strict press
– 10 Down Ups
– 10 Russian Twist
– 100m Run

Pre-WOD

Go through the KB Snatch technique and build in weight to prepare for the workout.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 min
2-4-6-8-10-…
– KB Snatches (it) @ 16/24 kg
– 100m Run

Accessory

4-6 Rounds
– 30 sec One-Arm KB OH Hold (e/s)
– 20 Side Bends with KB (e/s)

Mobility

2 Rounds:
– 1 min dynamic Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo

After the 2 rounds:
1 Round:
– 1 min static Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Release Shrugs
https://youtu.be/yvFAHU4iLiA

Mobility (optional extra focus)

This week’s optional extra focus is on wrists and ankles. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 1,5 min Sitting Ankle Circles
https://youtu.be/knfWiE3_rNg
– 3 min Ankle Tilts (5 inwards/5 outwards, then change the foot)
https://youtu.be/vMW_bIOhJm0
– 1,5 min Sitting Ankle Circles
https://youtu.be/knfWiE3_rNg

Kursangebot

Preise und Leistungen