Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 19. Juli

 

Strength
Every 2 Minutes for 16 Minutes (8 sets):
Power Clean + Push Jerk 1.1.1
Rest max. 5-8sec between the 3 singles
Build up in weight over 8 sets

 

WOD
AMRAP3:
15/10cal Bike or Row (12/8 Echo)
Max Power Cleans (60/40kg)
– Rest 2:00min  –
AMRAP3:
20/15cal Bike or Row (16/12 Echo)
Max Front Squats (60/40kg)
– Rest 2:00min – 
AMRAP3:
25/20cal Bike or Row (20/16 Echo)
Max Back Rack Reverse Lunges (60/40kg)

 

Olympic Lifting Class

Montag, 19. Juli

 

Olympic Lifting

Snatch Push Press + Snatch Balance + Snatch Push Press
(2+1+2) x4
Build up to 85%+ of 1RM Snatch
Rest 60-90sec

Snatch Deadlift to Mid Thigh + Snatch Pull + Pause Snatch
(1+1+1) x3
Pause for 2-3sec in the receiving position
Build to 70-75% of 1RM Snatch
Rest 60-90sec

Snatch Deadlift to Mid Thigh + Snatch
(1+1) x3
Build up in weight
Rest 60-90sec

Snatch 3×1
Rest 60-90sec

(Deficit) Snatch Pulls 3×3 @95% of 1RM Snatch

 

Dienstag

CrossFit Basics

Dienstag, 20. Juli

 

Gymnastic Strength
EMOM12
Minute 1 – 8-12 Ring Push-Ups @21X1
Minute 2 – :20-30sec C2B/ Chin over Bar Hold
Minute 3 – 6-8 Strict T2B/ Leg Raises @3111

WOD
For time:
21-15-9-15-21:
Wallballs (9/6kg)
Sit-Ups
– Rest 3:00min – 
15-12-9-12-15:
KB Swings (32/24kg)
Box Jump-/ Step Overs

CrossFit Advanced Class

Mittwoch

CrossFit Basics

Mittwoch, 21. Juli

 

Strength
4 Sets
3-5 Behind the Neck Strict Presses @11X1
Rest 30 sec
2.2 Mixed Grip (weighted) Pull-Ups
(switch grip after 2nd rep, 4 total reps)
Rest 90 sec

 

WOD
AMRAP5:
10 Single Arm DB Push Presses (L)
25′ Single Arm DB OH Lunges (L)
10 Single Arm DB Push Presses (R)
25′ Single Arm DB OH Lunges (R)

– Rest 3:00 –

AMRAP5:
10 Single Arm DB Snatches (L)
4 Wall Walks or Inchworms (scale up with 25′ HSW)
10 Single Arm DB Snatches (R)
4 Wall Walks or Inchworms

 

CrossFit Fundamentals

Mittwoch, 21. Juli

 

Fundamentals

Movements to review

Hang Snatch
Overhead Squat

Main Movements
MB Clean
Barbell Hang Clean

Supplementary Movements
Dip/ Ring Dip/ Box Dip

 

WOD
10-8-6-4-2
MB Clean
Dip
Turkish Get-Up (R/L) between rounds

 

 

 

 

Donnerstag

CrossFit Basics

Donnerstag, 22. Juli

 

Strength
Front Squat + Backsquat (1+2) x5
start at 75-80% of 1RM Front Squat and build up in weight
Rest 90-120sec



WOD
For time:
50 Air Squats
– straight into –
50-40-30-20-10
Doubler-Unders
25-20-15-10-5 (scaled: 18-15-12-9-6 or 15-12-9-6-3-)
T2B/ K2C/ Hanging Leg Raises
– straight into –
50 Air Squats

 

 

 

CrossFit Basic

Freitag

CrossFit Basics

Freitag, 23. Juli

 

Strength
Work up to 80% of 1RM Deadlift in 5-10min

EMOM12:
Minute 1 – 3-5 Deadlifts @80% of 1 RM
Minute 2 – 6-8 HSPU/ Progression or :30-40sec HS Hold
Minute 3 – :30sec Hollow Rocks or Hold

WOD
3 Rounds for time:
400m Run
30 Push-Ups
100m DB/KB Farmers Carry 


 

 

CrossFit Fundamentals

Freitag, 23. Juli

 

Fundamentals

Main Movements
Full Snatch
DB Sntach

Supplementary Movements
T2B
Plank Hold
Hollow Rocks

WOD
3 Rounds for time:
20 Alternating DB Snatches
20 T2B/ Leg Raises
20 Hollow Rocks

 

 

Samstag

CrossFit Endurance

Samstag, 24. Juli

 

WOD
Bike 5 Minutes easy, followed by

Bike or Row 30sec @75% effort
Rest 30sec
x8

3 sets NFT:
20 Alternating Tall Plank Shoulder Taps
20 Alternating Tall Plank Knees to Elbow
30m Cross Body Carry

Row or Bike 30sec @75% effort
Rest 30sec
x8

3 sets NFT:
20 Quadruped Plank Shoulder Taps
20 Alternating Heel Taps
30m SB Bearhug Carry

Bike or Row 30sec @75% effort
Rest 30sec
x8

 

 

Olympic Lifting Class

Samstag, 24. Juli

 

Olympic Lifting

Snatch Push Press + Snatch Balance + Snatch Push Press
(2+1+2) x4
Build up to 85%+ of 1RM Snatch
Rest 60-90sec

Snatch Deadlift to Mid Thigh + Snatch Pull + Pause Snatch
(1+1+1) x3
Pause for 2-3sec in the receiving position
Build to 70-75% of 1RM Snatch
Rest 60-90sec

Snatch Deadlift to Mid Thigh + Snatch
(1+1) x3
Build up in weight
Rest 60-90sec

Snatch 3×1
Rest 60-90sec

(Deficit) Snatch Pulls 3×3 @95% of 1RM Snatch 

 

Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
Olympic Lifting
11:00
Team Class
16:00
CrossFit Basics

CrossFit Basics
17:00
OpenGym

CrossFit Basics

Olympic Lifting
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Fundamentals
+ OpenGym
CrossFit Basics
19:00
CrossFit Advanced
CrossFit Fundamentals
CrossFit Basics
CrossFit Fundamentals
20:00

Montag

  • CrossFit Basics
    10:00 - 11:00
  • OpenGym
    17:30 - 18:30
  • CrossFit Basics
    18:30 - 19:30
  • Olympic Lifting
    19:30 - 20:30

Dienstag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Advanced
    19:00 - 20:00

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00
  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Fundamentals
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Fundamentals
    19:00 - 20:00

Samstag

  • OpenGym
    09:00 - 10:00
  • Olympic Lifting
    10:00 - 11:00
  • Team Class
    11:00 - 12:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
19:00
CrossFit Advanced

Dienstag

  • CrossFit Advanced
    19:00 - 20:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
16:00
CrossFit Basics

CrossFit Basics
17:00
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Basics
CrossFit Basics
19:00
CrossFit Basics

Montag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    18:30 - 19:30

Dienstag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
CrossFit Fundamentals
+ OpenGym
19:00
CrossFit Fundamentals
CrossFit Fundamentals
20:00

Mittwoch

  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

  • CrossFit Fundamentals
    18:00 - 19:00

Freitag

  • CrossFit Fundamentals
    19:00 - 20:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
Olympic Lifting
19:00
Olympic Lifting
20:00

Montag

  • Olympic Lifting
    19:30 - 20:30

Samstag

  • Olympic Lifting
    10:00 - 11:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
17:00
OpenGym
18:00

Montag

  • OpenGym
    17:30 - 18:30

Samstag

  • OpenGym
    09:00 - 10:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
11:00
Team Class

Samstag

  • Team Class
    11:00 - 12:00
No classes hours available!
No classes available!