7. Juli 2022 – 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 2022

Jul

Posted by Emanuel Erlewein on Jul 07, 2022 in WOD-Post

Thursday, July 7th 2022

Warm-up

A. General
Row 150m
8M samson stretch lunges
Row 200m
8M Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
15M Butt kicks
3-6 Deadlifts @ Ascending
3 Ring mu progression

Ring mu progression
Beginner:
-Floor transitions, knees bent o

Intermediate:
-Floor, legs straight

Banded sling shot drill

Advanced:
-Box transition

Weightlifting

Back Squat (2×6)

2 x 8 @ 65%
2 x 6 @ 75%
Rest 2-3 minutes between sets

TC: 15 min
Score: Weight

Scaling Options
Beginner
4x 6 @ moderate

Intermediate
As Written

Metcon

Metcon (Time)

5 rounds
6 Deadlifts 125/85 KG
3 Ring Muscle-ups
200m Run

Rest 30 seconds between rounds

RX+: Strict RMU

TC 18 mins
Score: Time

Scaling Options
Beginner
6 Deadlifts @ Good form
3 Band assisted strict chin ups
3 Push ups
200m run

Intermediate
6 Deadlifts @ 125/85 KG
3 Band assisted Strict muscle ups
200m run

Extra Accessory

Metcon (Calories)

Tabata Calorie Row

No pacing here!