Posted by Emanuel Erlewein on Juli 13, 2019 in WOD-Post

WOCHENTAG 20190713 Saskia Warm-Up800 m run Strength / SkillSnatch– Find a heavy snatch of the das– 4 x 2 @ 85% WoDAMRAP17– 40 Burpees– 30 Snatches @40/25– 30 Burpees– 30 Snatches– 20 Burpees– 30 Snatches– 10 Burpees– Max Snatches [...]

Posted by Emanuel Erlewein on Juli 12, 2019 in WOD-Post

FREITAG 20190712 Chris/Emanuel Warm-Up3 Rounds– 200m Run– 10 Beat-Swings– 10 Swings (1.Rd Russian/2.+3.Rd American)– 10 Goblet Good-Mornings– 5 KB Floor-Press e/s Mobility– 60s Couch Stretch e/s– 60s Puppy Dog StrengthBench-Press5 sets (change excercise after each set)– 7-10 reps Narrow-Grip Bench-Press– 7-10 reps Glute Bridge Floor-Press /w BB, KB or DB WoDFor Time (TC 20)28-21-15-9– 500m [...]

Posted by Emanuel Erlewein on Juli 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 Juli 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 Juli 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 Juli 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 Juli 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 Juli 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 Juli 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 Juli 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 [...]