Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 20. März


Warm-Up Flow

Upper Body
3:00 Bike/ Row/ Rope Jump
+
2 Rounds of:
5 Plank to Alternating Toe Touches/ side
5 Side Plank Rotations/ side
5 Tall Kneeling Shoulder CARs/ side
:30sec Supinated Deadhang
+
Banded 7

Lower Body
3:00 Bike/ Row/ Rope Jump
+
2 Rounds of:
5 Worlds Greatest Stretch/ side
5 Shinbox Switches/side
5 Baby Maker
5 Squat Thoraric Rotations/ side
10m Duck Walk
+
Hip Halo

WOD
„You go, I go“
Every 4:00 Minutes, for 32 Minutes (8 Sets):
20-25 Wallballs
500/400m Row
In the remaining:
Max Reps of Alt. Single Arm Devils Press

Alternate Sets with Partner, A work, B rest, B work, A rest

Cool Down
1) Saddle x 2min
2) Prayer Lat Stretch x 1min/ side
3) Seated Forward Fold x 2min

Olympic Lifting Class

Montag, 20. März

 
Banded 7 + Hip Halo

Part 1
5-5-3-3
Tall Snatch @moderate weight
Rest 90sec

Part 2
Snatch Balance
5×3 @70-80% of 1RM Snatch
Rest 90sec

Part 3
Snatch Lift-Off + Snatch Deadlift + Hang Snatch + Snatch
(1+1+1+1) x3 @60-65% of 1RM Snatch
Rest 90sec

Part 4
Snatch Lift-Off + Snatch Deadlift + Snatch
(1+1+1) x3 @70-80% of 1RM Snatch
Rest 90sec

Part 5
Tempo Snatch Pulls
3×3 @95% of 1RM Snatch (normal speed up, 5sec down)
Rest 90sec

Dienstag

CrossFit Basics

Dienstag, 21. März


Upper Body Flow + Banded 7

WOD
For Time
30/24 Cal Bike or Row
20-25 Push-Ups
400m Run
22/18 Cal Bike or Row
20-25 Push-Ups
300m Run
16/12 Cal Bike or Row
20-25 Push-Ups
200m Run
8/7 Cal Bike or Row
20-25 Push-Ups
100m Run

Time Cap: 18 Minutes

Strength Accessory
3 Rounds of:
10 DB Bench Presses
10 Seated Single DB French Press
Rest 2:00 Minutes b/t Rounds

Cooldown
1) Deadhang x1min
2) Twisted Cross x1min/ side
3) Triceps Stretch x1min/ side

CrossFit Fundamentals

Mittwoch

CrossFit Basics

Mittwoch, 22. März

 

Lower Body Flow + Hip Halo

Strength
Back Squat
10-8-6-4-2
60-70-80-85-90% of 1RM

WOD
4 Rounds | For Time
8 Burpee Box Jump or Get Overs
16-24 Pull-Ups

Cooldown
1) Chest Stretch x1min/ side
2) Twisted Cross x1min/ side
3) Saddle x2min

CrossFit Fundamentals

Mittwoch, 22. März

 

SQUAT (Fundamental 1)

Main Movements
Air Squat 
Front Squat
Overhead Squat

Supplementary Movements
Push-Up
Abmat Sit-Up

WOD
AMRAP10
12 Goblet Squats
10 Abmat Sit-Ups
8 Push-Ups

Donnerstag

CrossFit Basics


Donnerstag, 23. März


Lower Body Flow + Hip Halo

Strength
TnG Deadlift
4×10 @60-70% of 1RM

WOD
AMRAP12:
1-3-5-7-9…
Power Cleans (50/35)
Front Squat
Burpee Over Bar

Cooldown
1) Prayer Lat Stretch x 1min/ side
2) Half Kneeling Saddle x 1min/ side
3) Piriformis Stretch x 1min/ side

Freitag

CrossFit Basics

Freitag, 24. März


Upper Body Flow + Banded 7

Strength
Every 90sec for 6 Minutes (4 sets):
5 Push Press @65-70% of 1RM
…directly followed by…
Every 90sec for 6 Minutes (4 sets):
3 Push Jerks @75-80% of 1RM

WOD
AMRAP12:
15 Toes to Bar or V-Ups
40 Thrusters (20/15)
75 Double-Unders or 125 Single-Unders

Cooldown
Twisted Cross x1min/ side
Pancake x2min
Couch Stretch x1min

CrossFit Fundamentals

Freitag, 24. März

 

PRESS (Fundamentals 2)

Main Movements
Strict Press
Push Press
Push Jerk

Supplementary Movements
Box Jump/ Box Jump Over

WOD
30-20-10
Push Presses
Box Jump Overs

Samstag

CrossFit Gymnastic

Samstag, 25. März

 

Upper Body Flow + Banded 7

Gymnastic Skill
20 Minutes of Bar Muscle-Up Progressions

Core Accessory
3-4 Rounds of:
20m Single DB Overhead Carry/ side
10 Strict Toes to Bar or Leg Raises
20m Single DB Overhead Carry/ side
15 Pulse Ups
20m Single DB Overhead Carry/ side
:45sec Face Up Chinese Plank

Cooldown
Shoulder Extension Stretch x1min
Banded Lat Stretch x1min/ side
Standing Straddle x2min

CrossFit Basic

Samstag, 25. März

 

Hip Halo + Banded 7

Strength
Every 90sec for 15 Minutes (10 sets):
Clean Pull + Hang Power Clean + Power Clean
start @60% and build up in weight

Strength Accessory
3-4 Rounds of:
8-10 Weighted Glute Bridges @20X1
12-15 Banded Pull Throughs
Rest 1:00 Minute
6-8 Strict Pull-Ups
10-12 Double DB Bent over Rows @21X1
Rest 1:00 Minute

Cooldown
Banded Lat Stretch x1min/ side
Butterfly Stretch x2min
 Single Leg Forward Fold x1min/ side

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

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Samstag

Sonntag

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

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
18:00
18:30
19:00
19:30

Dienstag

Mittwoch

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
10:00
10:30

Samstag

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

Montag

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

Montag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
06:30
Open Gym
06:30
07:30
Open Gym
06:30
07:30
07:00
11:00
Open Gym
11:00
12:00
11:30
17:30
Open Gym
17:30
18:30
18:00
19:00
Open Gym
19:00
20:00
Open Gym
19:00
20:00
19:30

Montag

Dienstag

Donnerstag

Freitag

Samstag

No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
16:00
Teenie Titans
6-12 Jahre
16:10
16:50
16:30

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
10:00
Yoga
10:00
11:00
10:30

Sonntag

No classes available!