MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

8. September 2021

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WoD – 20210908

Warm-up
Warm-up
– 2 min of rope skipping
– then –
3 rounds
– 10 Ring Rows
– 10 Single KB Strict Press e/s
– 10 Burpee

Mobility
– 45 sec Supinated Bar Hang (accumulated)
– 45 sec Calf Stretch e/s

Strength
Strict Pull-Up (3 sets of 10)
Add weight or use bands to complete 3 sets of 10.
Pull-Ups Accessory (2-3 rounds)
2-3 rounds
– 15 Banded Lat Pull-Down
– 15 Banded Bent Over Row

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
– 50 Double Under
– 10 DB Burpee Deadlifts @2×15/22.5kg

HIIT Session
2 Rounds for a total of 30 min.

Min 00:00 — 03:00
– 400m run

Min 03:00 — 06:00
AMRAP 3 min
– 12 Russian KBS @24/32kg
– 6 Push-Ups
– 12 KB SDHP (same weight)
– 6 Push-Ups

Min 06:00 — 09:00
– 120 Double Unders

Min 09:00 — 12:00
AMRAP 3 min
– 12 Russian KBS (32 kg / 24 kg)
– 6 Push-Ups
– 12 KB SDHP (same weight)
– 6 Push-Ups

Min 12:00 — 15:00
– 2 min Plank (Position can change every 30 sec.)

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
PROBETRAING ANMELDUNG