Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 20. September

 

Strength
Deadlift
Find your 1RM in 15 Minutes

WOD
Every Minute on the Minute for 16 Minutes:
Station 1 – 8-10 KB/DB Deadlifts + 20m Farmers Carry
Station 2 – 
8-10 Handstand Push-Ups/ :40sec HS Hold
Station 3 – 12-15 T2B or 20-30sec L-/Tuck Hold 
Station 4 – Rest

 

Olympic Lifting Class

Montag, 20. September

 

Olympic Lifting

Muscle Snatch + Snatch Push Press + OHS @21X1
(3+3+3) x3
use light loads, focus on technique
Rest 60-90sec

Snatch High Pull + Power Snatch + Snatch
(1+1+1) x5
work up in weight
Rest 60-90sec

Snatch 4×1
work up to a heavy single
Rest 60-90sec

optional
Snatch Grip Deadlift 3×3 @90%+

 

Dienstag

CrossFit Basics

Dienstag, 21. September

 

Strength
Front Squat
Find your 1RM in 15 Minutes

 

WOD
AMRAP10:
2 Front Squats (50/35kg)
2 Strict Pull-Ups
20 Double-Unders
3 Front Squats
3 Pull-Ups
30 Double-Unders

*add 1 rep to Front Squats and Pull-Ups and 10 reps to Double-Unders each round

 

CrossFit Advanced Class

Mittwoch

CrossFit Basics

Mittwoch, 22. September

 

Strength
Strict Press
Find your 1RM in 15 Minutes

 

WOD
AMRAP12:
8 Box Jumps (30/24)
16 (8/8) Single Arm DB Push Presses (22,5/15kg)
24 Sit-Ups

CrossFit Fundamentals

Mittwoch, 22. September

 

Fundamentals 6

Movements to review
Hang Snatch
Overhead Squat

Main Movements
MB Clean 
BB Hang Clean

Supplementary Movements
Ring Dips/ Bar Dips/ Box Dips

WOD
10-8-6-4-2
MB Clean
Dip
Turkish Get-Up (R/L) on every other round

Donnerstag

CrossFit Basics

Donnerstag, 23. September

 

Strength
Back Squat
Find your 1RM in 15 Minutes

WOD
2 rounds for time:
20 Wallballs
30m Front Rack DB/KB Lunges
20 Wallballs
– Rest 3:00 b/t rounds –

 

 

 

CrossFit Basic

Freitag

CrossFit Basics

Freitag, 17. September

 

Strength
Front Squat Complex
Pausing Front Squat* + 1 1/4 Front Squat + Front Squat
*pause 3sec in the bottom
work up to a daily heavy in 15 Minutes


WOD
AMRAP12:
30 Double-Unders
15 Air Squats
10 Alternating DB Snatches (22,5/15kg)
5 Pull-Ups

 

CrossFit Fundamentals

Freitag, 17. September

 

Fundamentals 5

Movements to review
Deadlift
Air Squat

Main Movements
Overhead Squat
Hang Snatch

 

Supplementary Movements
Push-Ups

 

WOD
AMRAP12:
5 Hang Snatches
5 Overhead Squats
10 Push-Ups
*use PVC Pipe or light BB

Samstag

CrossFit Endurance

Samstag, 18. September

Partner Endurance WOD:
AMRAP22:
Buy-In: 5 rounds (each)
Partner A: 20/15cal Row
Partner B: 25 Sit-Ups
Switch after both partners finish

In the remaining, AMRAP of:
Partner A: Push-Ups
Partner B: Deadhang from Pull-Up Bar

Shoulder & Core Stability:
3 rounds not for time:
20 Plank KB Pull Throughs
10 Elbow on Knee DB Shoulder Rotations/arm
5 KB 1/4 Turkish Get-Ups/arm

Olympic Lifting Class

Samstag, 18. September

 

Olympic Lifting

Muscle Clean + Jerk Balance + Press in Split Jerk
(3+3+3) x3
use light weights
rest 60-90sec

Clean Pull + Power Clean + Push Jerk + Clean + Jerk
(1+1+1+1+1) x5
work up in weight
rest 60-90sec

Clean & Jerk Singles 6×1

optional:
Clean Pulls 3×3 @100% of daily max

 


Snatch Deadlift 3×3 @90-100% of 1RM

 

 

 

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!