Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 23. Mai

Warm-Up Flow Upper Body:
2 Rounds:
5 Turkish Sit-Ups
5 Z-Press
5 Windmills
10 Scapula Pull-Ups + 30sec Deadhang

Warm-Up Flow Lower Body:
2 Rounds:
10 KB Swings
10 Goblet Curtsy Lunges
10 KB RDL’s
60sec Goblet Squat Hold

Banded 7 + Hip Halo

Partner WOD
„I go, you go“
10 Rounds:
16/12cal Row
12 Box Jump Overs
12 Toes to Bar
6 Devils Presses (22,5/15)

Olympic Lifting Class

Montag, 23. Mai

Banded 7 + Hip Halo

Burgener Clean Warm-Up

Primer
Muscle Clean + Push Jerk + Split Jerk + Press in Split Jerk
(3+1+1+3) x3
Rest 60-90sec

Complex 1
Hang Clean b/k + Clean + Front Squat + Push Jerk
(1+1+1+1) x5 @50-60% of 1RM
Rest as needed

Complex 2
Hang Clean b/k + Clean + Split Jerk
(1+1+1) x5 @60-70% of 1RM
Rest as needed

Every Minute on the Minute for 6 Minutes:
Clean & Jerk @75-80% of 1RM

Optional
(Deficit) Clean Pulls 3×3 @100-105% of 1RM

Dienstag

CrossFit Basics

Dienstag, 24. Mai


Banded 7 + Upper Body Flow

Strength
Strict Press 
4-4-4-4-4 (increase weight every set, start around 60% of 1RM)
*superset with 10 DB Push Presses AFAP

WOD
Every 3:00 Minutes for 15 Minutes (5 Sets):
300/250m Row or 600/500m Bike
12-15 Sit-Ups (anchored feet)
6-9 Pull-Ups

Mittwoch

CrossFit Basics

Mittwoch, 25. Mai

 

 

Hip Halo + Lower Body Flow

Strength
Tempo Front Squats (elevated Heels)
3-3-3-3-3 @5151 (increase weight each set)
*work on perfect mechanics and stay light

Front Squat
Work up to a heavy Single in no more than 4 sets

WOD
5 Rounds:
32m Shuttles (4x8m)
3 Power Cleans (85/55) or max 70% of 1RM
10/8cal Bike Sprint
Rest 1:1 or work with Partner (I go, you go)

Target Time: 1:30 Minutes
Time Cap: 2 Minutes

 

 

CrossFit Fundamentals

Mittwoch, 25. Mai

 

Fundamentals 1

Main Movements
Air Squat
Front Squat

Supplementary Movements
Burpees
Sit-Ups

WOD
AMRAP12:
12 Air Squats
10 Sit-Ups
8 Burpees

Donnerstag

CrossFit Basics

Donnerstag, 19. Mai

 

Banded 7 + Upper Body Flow

Strength
Bench Press
5-4-4-3 (try to increase weight each set, start @70-75%)
*superset with 10 Alternating DB Bench Presses (5/5)

WOD
2 Sets:
3 Rounds
8 Power Cleans (70/50kg)
8 Strict Pull-Ups
Rest 3:00 Minutes b/t Sets

1 Set = 3 Rounds

Freitag

CrossFit Basics

Freitag, 27. Mai

 

Hip Halo + Lower Body Flow

Strength
Power Clean
Minute 1-2 – 1.1.1 Power Clean @65-70%
Minute 3-4 – 1.1 Power Clean @70-75%
Minute 5-6 – Power Clean @75-80%
Minute 7-8 – Power Clean @80-85%
Minute 9-12 – Power Clean @85%+ 

 

WOD
4 Rounds for time
20 Sit-Ups
16 Single Arm DB Shoulder to Overhead (8/8)
12 Single Arm DB Devils Press (6/6)

CrossFit Fundamentals

Freitag, 27. Mai

 

 

Fundamentals 2

Main Movements
Press 
Push Press
Push Jerk

Supplementary Movements
Box Jump/ Step-Up

WOD
30-20-10
Push Press*
Box Jump
*use BB or PVC Pipe

 

 

Samstag

CrossFit Team Class

Samstag, 28. Mai

 

Murph Event CrossFit Ludwigshafen

Olympic Lifting Class

Samstag, 28. Mai

 


Murph Event CrossFit Ludwigshafen

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Open Gym
06:30
07:30
Open Gym
06:30
07:30
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
Open Gym
09:00
10:00
CrossFit Basics
10:00
11:00
CrossFit Basics
10:00
11:00
Olympic Lifting
10:00
11:00
Yoga
10:00
11:00
Team Class
11:00
12:00
Teenie Titans
6-12 Jahre
16:10
16:50
CrossFit Basics
16:30
17:45
Mighty Minis
3-6 Jahre
17:00
17:30
CrossFit Basics
17:00
18:00
Open Gym
17:30
18:30
CrossFit Basics
17:45
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:30
19:30
CrossFit Basics
19:00
20:00
Open Gym
19:00
20:00
Olympic Lifting
19:30
20:30

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Samstag

Sonntag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
CrossFit Basics
10:00
11:00
CrossFit Basics
10:00
11:00
CrossFit Basics
16:30
17:45
CrossFit Basics
17:00
18:00
CrossFit Basics
17:45
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:30
19:30
CrossFit Basics
19:00
20:00

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag

Mittwoch

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Mighty Minis
3-6 Jahre
17:00
17:30

Montag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Olympic Lifting
10:00
11:00
Olympic Lifting
19:30
20:30

Montag

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Open Gym
06:30
07:30
Open Gym
06:30
07:30
Open Gym
09:00
10:00
Open Gym
17:30
18:30
Open Gym
19:00
20:00

Montag

Dienstag

Donnerstag

Freitag

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Team Class
11:00
12:00

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Teenie Titans
6-12 Jahre
16:10
16:50

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
Yoga
10:00
11:00

Sonntag

No classes available!