23. Januar 2026 – 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

23. Januar 2026

Jan.

Posted by Emanuel Erlewein on Jan. 23, 2026 in WOD-Post

CrossFit – Fri, Jan 23

Warm-up

Warm Up

Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Cossack Squats
3 Tempo Back Squats (empty bar, build up to 50%)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows

Workout Prep:
3 sets
4 Thrusters (build in weight)
4 Pull Ups
Rest :45
*Get the heart rate up before going into this workout

Strength/Accessory

Back Squat (Weight)

Every 2:30 × 5
4 Back Squats @ 70%

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

FREEDOM (RX):

21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5/30)

INDEPENDENCE:
21-15-9
Thrusters (75/55)
Pull Ups
(KG conv: 35/25)

LIBERTY:
21-15-9
Dumbbell Thrusters (light)
RIng Rows

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)

Couch Stretch

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