TRAININGSPROGRAM (WODs)

Montag

CrossFit Basics

Montag 6. Juli


Warm Up
Warm-Up.
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed


Wod
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Ground to Overheads (40/30kg)


Olympic Lifting Class

Montag 6. Juli


Warm Up
Snatch Warm Up

Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.

*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.


Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold



Dienstag

CrossFit Basics

Dienstag 7. Juli


Warm Up
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side

Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Single Leg RDL
30 seconds of Russian Twists
30 seconds of Plank Shoulder Taps
Rest 30-60 seconds

WOD
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats

CrossFit Advanced Class

Dienstag 7. Juli


Skill
Skill:
Ring MU

5x
Row 200m
Mu

WoD
5 rounds for time of:

12 hang power clean and jerks
9 thrusters
6 power snatches

@leicht ca 45/30

Cash out:


Mittwoch


Donnerstag

CrossFit Basics

Donnerstag 9. Juli

Warm Up
Overhead Movement Prep

Followed by…

Three sets of:
Press in Split Jerk Position x 3-5 reps
Recover to Standing w/ Barbell Overhead (front foot moves first!)
Alternating Reverse Lunges (barbell overhead) x 6
Rest as needed

Lifting
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

WOD
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (22,5/15kg)
800 Meter Run

Olympic Lifting Class

Donnerstag 9. Juli


Warm Up
Snatch Warm Up

Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.

*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.


Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold



Freitag


Samstag

Olympic Lifting Class

Samstag 11. Juli


Warm Up
Snatch Warm Up

Weightlifting
Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.

*in between sets perform 3 reps of: 3 Position Pause Snatch Deadlift (above the knee, mid thigh and “power position”). With a light barbell.


Accessory
3 sets:
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold


CrossFit Basics Class

Samstag 11. Juli

Warm Up:
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6

Followed by…

Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

WOD:
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (50/35kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (15/12kg)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

Timetable

Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
Olympic Lifting
11:00
Team Class
16:00
CrossFit Basics
+ Dienstsport
17:00
CrossFit Basics
CrossFit Basics
OpenGym
CrossFit Basics
18:00
CrossFit Basics
CrossFit Basics
CrossFit Gymnastics
CrossFit Basics
CrossFit Gymnastics
19:00
Olympic Lifting
CrossFit Advanced
CrossFit Basics
CrossFit Basics
CrossFit Fundamentals
20:00
OpenGym
CrossFit Fundamentals

Montag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • Olympic Lifting
    19:00 - 20:00
  • OpenGym
    20:00 - 21:00

Dienstag

  • CrossFit Basics
    16:30 - 17:30
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Advanced
    19:30 - 20:30

Mittwoch

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Gymnastics
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00
  • CrossFit Fundamentals
    20:00 - 21:00

Donnerstag

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

Freitag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Gymnastics
    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
20:00

Dienstag

  • CrossFit Advanced
    19:30 - 20:30
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
16:00
CrossFit Basics
+ Dienstsport
17:00
CrossFit Basics
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Basics
CrossFit Basics
19:00
CrossFit Basics
CrossFit Basics

Montag

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

Dienstag

  • CrossFit Basics
    16:30 - 17:30
  • CrossFit Basics
    18:00 - 19:00

Mittwoch

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

Donnerstag

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

Freitag

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

Mittwoch

  • CrossFit Fundamentals
    20:00 - 21:00

Freitag

  • CrossFit Fundamentals
    19:00 - 20:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
CrossFit Gymnastics
CrossFit Gymnastics

Mittwoch

  • CrossFit Gymnastics
    18:00 - 19:00

Freitag

  • CrossFit Gymnastics
    18:00 - 19:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
Olympic Lifting
19:00
Olympic Lifting

Montag

  • Olympic Lifting
    19:00 - 20:00

Samstag

  • Olympic Lifting
    10:00 - 11:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
17:00
OpenGym
20:00
OpenGym

Montag

  • OpenGym
    20:00 - 21:00

Donnerstag

  • OpenGym
    17:00 - 18:00

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!