Posted by Emanuel Erlewein on Jul 11, 2019 in WOD-Post

Donnerstag 20190711 Julian Warm-Up2 rds30 sec on / 20 sec off– Ski-Erg – Sit-Ups– Push-Ups– Banded OHS– Ring-Swings Mobility– 10 KB FR Sots-Presses– 10 Single-Arm-Raises in (Wall-) Squat-Sit Strength / Skill10 – 8 – 6 – 5 – 5 – 5– Double DB/KB – OHS– (weighted / banded) Dips in between WoDAMRAP 7– 17/20 cal [...]

Posted by Emanuel Erlewein on Jul 10, 2019 in WOD-Post

Mittwoch 20190710 Dom/Philo/Chris Warm-Up2 Rounds40sec On, 20sec Off:  1. Alternating KB Russian Swings 2. Squat Thrusts 3. Hollow Rocks 4. Waiter Squats 5. Arch Rocks [...]

Posted by Emanuel Erlewein on Jul 09, 2019 in WOD-Post

Dienstag 20190709 Saskia Warm-Up2 rounds– 400/300 m row – 10 Air Squats– 10 banded good mornings– 1 lane duck walk – 45sec 3rd world stretch Strength / SkillFront Squat– 6 x 4 @75% WoD3 x AMRAP3– 10 weighted Box step over with plate @20/15kg– 10 V-Ups– 10 GTOH with plate @20/15kg [...]

Posted by Emanuel Erlewein on Jul 08, 2019 in WOD-Post

Montag 20190708 Jonathan | Saskia | Julian Warm-Up3 rds– 50 SingleUnder– 3 WallWalks– 10 external shoulder rotations e/s– 10 OverHead-WalkingLunges e/s @ 5/10kg-Plate Mobility2 rds– 60 sec (Barbell) Thoracic Spine Opener– 8 banded Pull-Apart-Dislocates Strength / SkillSplit Jerk– (a) Work up to a heavy set of 4 reps– (b) 5×2 with PERFECT technique @ weight [...]

Posted by Emanuel Erlewein on Jul 06, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER Warm-UpRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG MobilityRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG Strength / SkillRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG WoDRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG [...]

Posted by Emanuel Erlewein on Jul 05, 2019 in WOD-Post

Freitag 20190705 Chris/Jonny/Saskia Warm-Up2 Rounds– 10 Burpees– 1 Lane bear crawl– 10 Banded good mornings– 2 Wall climbs– 10 Push-Ups– 3 Frog jumps Mobility2 Rounds– 45s Standing forward bend– 7 Wall squats Strength / SkillDeadliftWarm-Up (2 sets)Work up to heavy 5RM (5 sets) EMOM 10Even: 30s HS-HoldOdd: 30s Deadlift-Hold @50%/5RM or BW WoDAMRAP6– Burpees over the [...]

Posted by CrossFit Kampfgeist Team on Jul 04, 2019 in WOD-Post

Donnerstag 20190704 Julian Warm-Up 2 rds– 200m row– 10 Australian Pull-Ups (3. rd: 5 strict/banded Pull-Ups)– 10 American-Swings– 10 Russian-Twists it– 100m run Mobility– 5 Wall-Squats– 60 sec BTN Bench Triceps-Stretch– 12 Bar-BTN Elbow-Raises Strength / SkillClean3 rds (w/ two bars in teams of two)– 3 Clean-Pulls– 5 Pocket-Position Transitions [...]

Posted by Emanuel Erlewein on Jul 03, 2019 in WOD-Post

Mittwoch 20190703 Saskia / Emanuel / Philo Warm-Up2 Rounds: 15 banded overhead Squats 10 Turkish Get Ups (5e/s) 10 Beatswings Strength / SkillWarm Up Snatch 4 sets: with increasing weight 3 Hang Squat Snatch 4 sets: with increasing weight 3 Snatch Pulls WoDAMRAP 20 Min. run 200m 20 Alternating single arm KB-Snatch 20/12 20 Goblet [...]

Posted by Emanuel Erlewein on Jul 02, 2019 in WOD-Post

Dienstag 20190702 Saskia Warm-Up3 rds– 100 SU– 20 walking lunges– 5 DB strict press e/s– 30 sec Hollow Hold Strength / SkillStrict press – work up to a heavy rep– 6 x 3 @80%– 5 Hand Release Push ups WoDAMRAP9– 6 S2OH @50/35– 12 Front Rack Lunges [...]

Posted by CrossFit Kampfgeist Team on Jun 30, 2019 in WOD-Post

Montag 20190701 Jonathan | Saskia Warm-Up800m run2 rds:– 8 InchWorms– 16 AirSquats– 8 FrogJumps– 16 SitUps– 8 WallSquats Mobility– 60 sec Couch-Stretch e/s– 60 sec Frog-Stretch Strength / SkillBackSquats– WarmUp to 65-70% in sets of 5 reps – 6×3, increase weight every set, at least last set @ 85-90% of 1RM– 3×2, at least last [...]