Montag
CrossFit Basics
Montag, 12. April
Home WOD
Bodyweight
4 rounds:
20 Box/ Chair Step-Ups
12 Burpees
Equipment
4 rounds:
20 Alternating DB Snatches
12 DB Facing Burpees
Accessory
3 sets:
1:00 Plank Hold
:45 Side Plank Rotations (each side)
:30 Flutter Kicks
Stretching
2:00 Couch Stretch (each side)
10 Down Dog to Cobra
Olympic Lifting Class
Montag, 02. November
Dienstag
CrossFit Basics
Dienstag, 13. April
Home WOD
Bodyweight
4 sets:
25 Air Squats
50 Line Hops/ Jumping Jacks
25 Sit-Ups
25 Air Squats
– Rest 2:00 between sets –
Equipment
4 sets:
10 Single DB Thruster
50 Double-Unders
25 Sit-Ups
10 Single DB Thruster
– Rest 2:00 between sets –
Accessory
3 sets:
10 Tempo Double DB Bench Press @21X1
10 DB Gorilla Rows @20X2 (each side)
:30s Hollow Hold
Stretching
2:00 Pancake Stretch
2:00 Frog Stretch
CrossFit Advanced Class
Dienstag, 03. November
Mittwoch
CrossFit Basics
Mittwoch, 14. April
Home WOD
Bodyweight
AMRAP15:
50 Jumping Jacks
15 Tuck Jumps
10 Handstand Push-Ups/ Pike Push-Ups
Equipment
AMRAP15:
50 Double-Unders
10 DB Power Cleans
10 Handstand Push-Ups/ Pike Push-Ups
Accessory
12 weighted Glute Bridges @20X2
10 DB Front Rack Split Squat (rear foot elevated)
8 Single Leg DB RDLs @30X1 (each side)
Stretching
2:00 Pigeon Stretch (each side)
1:30 Seated Hamstring Stretch (each side)
CrossFit Fundamentals
Mittwoch, 04. November
Donnerstag
CrossFit Basics
Donnerstag, 15. April
Home WOD
Bodyweight
EMOM20:
Minute 1 – 20 Squat Jumps
Minute 2 – 10-15 Single Arm Bent over Rows with object
Minute 3 – Max Reps Wall Walks
Minute 4 – Rest
Equipment
EMOM20:
Minute 1 – 15 Double DB Front Squats
Minute 2 – 16 Double DB Reverse Lunges
Minute 3 – Max Reps Strict Handstand Push-Ups
Minute 4 – Rest
Accessory
3 rounds:
20 Hollow Rocks
10 Birddogs (each side)
20 Supermans
Stretching
1:00 Seal Stretch
2:00 Saddle Stretch
1:00 Chest Stretch (each side)
Olympic Lifting + Open Gym
Donnerstag, 05. November
Freitag
CrossFit Basics
Freitag, 16. April
Home WOD
Bodyweight
AMRAP5:
30 Line Hops/ Jumping Jacks
20 Alternating Reverse Lunges
– Rest 1:00 between rounds –
Equipment
AMRAP5:
30 Double-Unders
12 DB Deadlifts
– Rest 1:00 –
AMRAP5:
30 Double Unders
9 DB Hang Power Cleans
– Rest 1:00 –
AMRAP5:
30 Double-Unders
6 DB Shoulder to Overhead
Accessory
3 sets:
10 Tempo Push-Ups @22X1
:30 Single Leg Wall Sit (each side)
15 Banded Pull Aparts @20X2
Stretching
1:00 Triceps Stretch
2:00 Prayer Stretch
1:00 Butterfly Stretch
CrossFit Fundamentals
Freitag, 06. November
Samstag
CrossFit Basics
Samstag, 13. Februar
Olympic Lifting Class
Samstag, 31. Oktober