Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 29. November


Banded 7 + Warmup Flow:

15 Scapula Pull-Ups
10 Plank to Down Dog

2 Rounds/ arm:
3 KB Turkish Sit-Ups
3 KB Seated Z-Presses
3 KB Half-Kneeling Windmills
3 KB Overhead Reverse Lunges
3 KB Single Leg RDL’S

Strength
Push Press
5,5,4,4,3,3
*15-20sec OH Hold after last rep
Rest 90-120sec

WOD
2 Rounds:
10/8cal Row + 3 Thrusters
15/12cal Row + 5 Thrusters
20/16cal Row + 7 Thrusters

– Rest 3:00 Minutes b/t Rounds – 

 

Olympic Lifting Class

Montag, 29. November

 

Olympic Lifting

Hip Halo + Banded 7 

Burgener Snatch Warm-Up

Barbell Primer
Muscle Snatch + Snatch Drops + Pressing Snatch Balance (3+3+3) x3
Rest 60-90sec

Snatch Push Press + Snatch Balance
(3+2) x4
work up in weight
Rest 60-90sec

Power Snatch (into OHS) + Snatch
(1+1) x4
work up to 70-80% of 1 RM

Snatch Pull 3×3 @100% of 1RM Snatch
Rest 60-90sec

 

 

Dienstag

CrossFit Basics

Dienstag, 30. November

 

Banded 7 + Warm-Up Flow

Gymnastic Strength & Skill
Toes to Bar

1x Max Reps unbroken Toes to Bar
Rest 2:00 Minutes
EMOM4 – 20% of Max
Rest 1:00 Minute
EMOM3 – 25% of Max
Rest 1:00 Minute
EMOM2 – 30% of Max
Rest 2:00 Minutes
Max Time Deadhang

OR Progression EMOM with Kip Swings…

WOD
Every 4:00 Minutes x4
20 Wallballs
16 Alternating DB Snatches
12/9 cal Bike

 

 

Mittwoch

CrossFit Basics

Mittwoch, 01. Dezember

Banded 7 + Warm-Up Flow

Strength
Every 2 Minutes for 16 Minutes (8 Sets):
Clean Deadlift + Hang Power Clean + Power Clean + Push Jerk
*reset after the Hang Power Clean

WOD
4 Rounds:
60m DB Farmers Carry
25 Sit-Ups
10 Deadlifts (100/60kg)

CrossFit Fundamentals

Mittwoch, 01. Dezember

Fundamentals 8

Main Movements
Barbell Clean
DB Clean

WOD
EMOM12:
15 DB Cleans
12 Knee Raises
9 Wallballs

 

Donnerstag

CrossFit Basics


Donnerstag, 02. Dezember

 

Banded 7 + Warm-Up Flow

Gymnastic Strength & Skill
Handstand Push-Up
1x Max Reps of unbroken Strict Handstand Push-Ups
Rest 2:00 Minutes
EMOM3 – 20% of Max
Rest 1:00 Minute
EMOM2 – 25% of Max
Rest 1:00 Minute
EMOM1 – 30% of Max
Rest 2:00 Minutes
Max Reps Pike Handstand Push-Ups

OR Progression with Pike Handstand Push-Ups…

WOD
Every 7:00 Minutes x2
25/20cal Row
25 Anchored Feet Sit-Ups
25/20cal Row
25 Toes to Bar or V-Ups

Freitag

CrossFit Basics

Freitag, 03. Dezember

 
Hip Halo + Warm-Up Flow

Strength
Tempo Back Squat
5,5,4,4,3 @32X1
Rest 2-3 Minutes

WOD
20-16-12-8-4
Box Jump-Overs
10-8-6-4-2
Strict Pull-Ups
*14 KB/DB Front Rack Walking Lunges after each Round

CrossFit Fundamentals

Freitag, 03. Dezember

Fundamentals 9

Main Movements
Barbell and DB Thrusters

WOD
„Fran“
21-15-9
Thrusters
Pull-Ups/ Ring Rows

Timecap 12

 

Samstag

CrossFit Team Class

Samstag, 04. Dezember


Hip Halo + Warm-Up Flow

Partner WOD:
„Black Friday“
For time:
200 Box Jump Overs
150 Wallballs
100 Ground to Overhead (40/30kg)
75 Burpees over Bar
50 Pull-Ups

 

Olympic Lifting Class

Samstag, 04. Dezember

 

Olympic Lifting

Hip Halo + Banded 7 

Burgener Snatch Warm-Up

Barbell Primer
Muscle Snatch + Snatch Drops + Pressing Snatch Balance (3+3+3) x3
Rest 60-90sec

Snatch Push Press + Snatch Balance
(3+2) x4
work up in weight
Rest 60-90sec

Power Snatch (into OHS) + Snatch
(1+1) x4
work up to 70-80% of 1 RM

Snatch Pull 3×3 @100% of 1RM Snatch
Rest 60-90sec

 

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!