5. November 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

5. November 2025

Nov.

Posted by Emanuel Erlewein on Nov. 05, 2025 in WOD-Post

CrossFit – Wed, Nov 5

Suggested Warm-Up

Warm-Up

AMRAP x 4 MINUTES

8 Good Mornings

8 PVC Pass Through

8 Air Squats

8 Glute Bridge Ups

Into…

AMRAP x 4 MINUTES

4 PVC Cuban Press OR 8 Hang Muscle Cleans

6 Push Up to Pike

20 Shoulder Taps

6 Burpees

Strength – Performance

Overhead Squat (1×5 @ 80% (RPE 8)

1×3 @ 85-90% (RPE 9)

1×1+ @ 90-95% (RPE 9+)*)

*1 Additional Rep if mechanics are solid.

(Score is Weight)

Week 5 of 7

The Other CF Total Strength Cycle

Strength – Fitness

Front Squat (1×5 @ 80% (RPE 8)

1×3 @ 85-90% (RPE 9)

1×1+ @ 90-95% (RPE 9+)*)

*1 Additional Rep if mechanics are solid.

(Score is Weight)

Week 5 of 7

The Other CF Total Strength Cycle

Workout – Performance

4 ROUNDS FOR TIME (Time)

10 Overhead Squats (135/95)

15 Strict Ring Dips

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

4 ROUNDS FOR TIME (Time)

10 Front Squats (135/95)

15 Strict Dips*

*Option for Rings, Box, Bench.

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) 5-6 SETS (Weight)

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

*Build to a moderate weight.

(Score is Weight)

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