13. Juni 2025 – 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

13. Juni 2025

Juni

Posted by Emanuel Erlewein on Juni 13, 2025 in WOD-Post

CrossFit – Fri, Jun 13

Suggested Warm-Up

Warm-Up

1 ROUND

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Boot Strappers

10 Groiners

Into…

1 ROUND

5 Push Up to Pike

10 Armhaulers

10 Air Squats

10 90-90 Hip Rotations

Into…

1 ROUND

5 Tempo Strict Press (31X1)

20 Pike Shoulder Taps

10 Narrow Squats

10 Cossack Squats

Strength – All

Shoulder Press (5×2*)

*Build and stay at Heavy weight across all sets.

(Score is Weight)

Workout – Performance

10 ROUNDS FOR TIME (Time)

10 Alt. Pistols

10 Push Press (95/65)

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

10 Heel Elevated Narrow Stance Air Squats

10 Push Press (65/45)

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

15 Wall Balls (20/15)

15 Cal Row

15 Push-Ups

30m Sled Push (Athlete Choice, Heavy)

-1:00 Rest after each Round-

(Score is Total Rounds + Reps)

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