20. 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

20. Juni 2025

Juni

Posted by Emanuel Erlewein on Juni 20, 2025 in WOD-Post

CrossFit – Fri, Jun 20

Suggested Warm-Up

Warm-Up

EMOM x 3 MINUTES (:40 ON / :20 OFF)

MIN 1 – 90/90 Hip Rotations

MIN 2 – Yoga Push-Ups

MIN 3 – Kang Squats

Into…

2 SETS

200m Run

8 Air Squats

8 Alt. Elbow Punches

8 Strict Press

Into…

2 SETS

100m Run

6 Front Squats

6 Push Press

6 Thrusters

Strength – All

Back Squat (5×2*)

*Build and stay at Heavy weight across all sets.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

400m Run

50 Thrusters (95/65)

400m Run

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

400m Run

50 Thrusters (65/45)

400m Run

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

1-2 SETS FOR QUALITY

200m Cool Down Walk

10 Cat/Cows

5 KB Jefferson 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.

2 ROUNDS FOR TIME (Time)

500m Run

250m SkiErg or Row

20m Burpee Broad Jumps

20m Walking Farmers Lunges

20 Wall Balls (20/14)

250m SkiErg or Row

500m Row

(Score is Time)

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