8. August 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

8. August 2022

Aug

Posted by Emanuel Erlewein on Aug 08, 2022 in WOD-Post

WoD – 08/08/2022

Warm Up

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
2:00 Run/2:00 Bike
-into-
3 sets:
5 Kip Swings
5 Scap Pull-ups
5 Thrusters (empty bar – build)

2. Workout Prep
1 set:
5 Pull-ups
5 Thrusters
100m Run (workout pace)

Workout

Daniel (Time)

Freedom (RX’d)
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
* KG Barbell: (43/29)

Independence
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
(KG Barbell: 34/25)

Liberty
35 Jumping Pull-ups
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
35 Jumping Pull-ups

Target time each set: 14-16 minutes
Time cap each set: 20 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()

Accessory

Warm-up

Mayhem Ready: Barbell Mobility Freestyle Part 1

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