Trainingsprogram (WODs)

Montag

CrossFit Basics

Montag 21. September

Warm Up:
12 Minute AMRAP
1:00 Bike/ Single-Unders
10 Squats + Reach
5/5/5 Lunge Matrix
20 Deadbugs 

Strength
Back Squat (1)
On a 15:00 min clock,
establish a 1 rep max for today.

Example:
5x 50%
4x 60%
3x 70%
2x 80%
1x 85%
1x 90%
1x 95%
1x 95%+

WOD
21-15-9
Power Clean and Jerks (95/65)
Box Jump Over (24/20)

Olympic Lifting Class

Montag 21. September

Weightlifting
Snatch Push Press + 3s Pause OHS (2+3) x3
work up to a medium heavy in 3 working sets
hit a set every 1-2 minutes

Snatch Lift-Off + Snatch (2+1) x5
work up to a heavy in 5 working sets
hit a set every 1-2 minutes

Slow Snatch Deadlift + Slow Snatch Pull + Snatch Pull (1+1+1) x3 
work up in weight for 3 working sets
hit a set every 1-2 minutes

Dienstag

CrossFit Basics

Dienstag 22. September

Warm Up
3 Rounds:
30 Jumping Jacks
15 Scapula Push-Up Circles
15 Banded Lat Pulldowns
10 DB Z-Presses (light)

Strength
Strict Press (1)
On a 15:00 min clock,
establish a 1 rep max for today.

Example:
5x 50%
4x 60%
3x 70%
2x 80%
1x 85%
1x 90%
1x 95%
1x 95%+

WoD
„Jackie“ 

For Time:
1000m Row
50 Thrusters
(45/35)
30 Pull-ups

CrossFit Advanced Class

Dienstag 22. September

Skill
C2B Pull-Ups

WoD

5 rounds: 
30 Air Squats
15 Power Cleans
7 strict PU/15PU
400m run

Mittwoch

CrossFit Basics

Mittwoch 23. September

Warm-Up

12 Minutes:
1:30 Machine
1:00 Banded Goblet Squat Hold
12 Cossack Squats 
:45s Banded Triceps Stretch

Strength
Front Squat (1)
On a 15:00 min clock, establish a 1 rep max for today.

Example:
5x 50%
4x 60%
3x 70%
2x 80%
1x 85%
1x 90%
1x 95%
1x 95%+

WOD
Every 5:00 Minutes (4 sets):
14 Back Rack Reverse Lunges (95/65)
14 Alternating DB Snatches (50/35)
14 Toes to Bar

CrossFit Fundamentals

Mittwoch 23. September

Fundamentals 5

Movements to Review
Deadlift
Air Squat

Main Movements
Overhead Squat
Hang Snatch

Supplementary Movement
Push-up

WOD
AMRAP 12
10 x Hang Snatch
 5 x Overhead Squats
10 x Push-up
* Use PVC or light barbell.

Donnerstag

CrossFit Basics

Donnerstag 24. September

Warm-Up
12 Minute AMRAP
1:00 Bike/ Single-Unders
5 Inchworm
10 Ring Row
5 Lateral Box Step-Ups 

Strength
Bench Press (1)
On a 15:00 min clock,
establish a 1 rep max for today.

Example:
5x 50%
4x 60%
3x 70%
2x 80%
1x 85%
1x 90%
1x 95%
1x 95%+

WOD
„The Chief“
4 sets
3 min AMRAP:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
*Rest 1:00 min between sets

*Score each round separately
*For each cycle after the rest period, start over on power cleans

CrossFit Fundamentals

Donnerstag 24. September

Fundamentals 5

Movements to Review
Deadlift
Air Squat

Main Movements
Overhead Squat
Hang Snatch

Supplementary Movement
Push-up

WOD
AMRAP 12
10 x Hang Snatch
 5 x Overhead Squats
10 x Push-up
* Use PVC or light barbell.

Freitag

CrossFit Basics

Freitag 25. September

Warm Up
12 Minute AMRAP
1:30 Row
5 Inchworm
10 Single Leg Glute Bridges
10 Barbell RDLs
10 Barbell Bent Over Rows 

Strength
Deadlift (1)
On a 15:00 min clock,
establish a 1 rep max for today.

Example:
5x 50%
4x 60%
3x 70%
2x 80%
1x 85%
1x 90%
1x 95%
1x 95%+

WOD
3 Rounds:
400m Run
50 KB Swings (1.5/1)
50 Abmat Sit Ups

CrossFit Fundamentals

Freitag 25. September

Fundamentals 5

Movements to Review
Deadlift
Air Squat

Main Movements
Overhead Squat
Hang Snatch

Supplementary Movement
Push-up

WOD
AMRAP 12
10 x Hang Snatch
 5 x Overhead Squats
10 x Push-up
* Use PVC or light barbell.

Samstag

CrossFit Basics

Samstag 26. September

Warm Up
400m Run
3 Rounds of:
7 RDLs
7 Muscle Cleans
7 Strict Presses
7 Barbell Squat Jumps (behind neck)

Hero WOD

„Lupo“
For Time (with a Partner):
Cash-In: 1943m Row
100 Wallballs (9/6)
90 Deadlifts (60/40)
80 HR Push-Ups
70 Box Jumps (24/20)
60 Toes to Bar
50 Burpees
40 Power Cleans (60/40)
30 Push Presses (60/40)
20 Weighted Lunges (9/6)
10 Thruster (60/40)
(optional) Cash-Out: 1967m Row

Olympic Lifting Class

Samstag 26. September

Weightlifting
Snatch Push Press + 3s Pause OHS (2+3) x3
work up to a medium heavy in 3 working sets
hit a set every 1-2 minutes

Snatch Lift-Off + Snatch (2+1) x5
work up to a heavy in 5 working sets
hit a set every 1-2 minutes

Slow Snatch Deadlift + Slow Snatch Pull + Snatch Pull (1+1+1) x3 
work up in weight for 3 working sets
hit a set every 1-2 minutes

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!