Trainingsprogram (WODs)

CrossFit Basics

Montag, 27. November


Warm-Up Flow

Upper Body
3:00 Bike/ Row/ Rope Jump
Hip Halo or Banded 7
Movement Prep

Complex 1:
2 sets
10 KB Suitcase Deadlifts (5/5)
10 KB Snatch (5/5)
10 KB Overhead Reverse Lunges (5/5)

Complex 2:
10 KB Single Arm Swings (5/5)
10 KB Hang Power Cleans (5/5)
10 KB Single Arm Thruster (5/5)

WOD
Team of 2
AMRAP25:
10 Handrelease Push-Ups
10 Double DB Snatch or 16 DB Snatch (22,5/15)
12/9cal Bike or 15/12cal Row
10 DB Devils Press or 16 Single Arm Devils Press (22,5/15)
30m DB/KB Farmers Carry (32/24)

Cooldown
1) Seated Piriformis Stretch x1min/ side
2) Butterfly x2min
3) Prayer x2min

Olympic Lifting Class

Montag, 27. November

Banded 7 + Hip Halo

Burgener Warm-Up

Part 1
Snatch Lift-Off + Snatch Pull + Snatch High Pull + Snatch
(1+1+1+1) x4 @ RPE 5 – 5.5 – 6 – 6
Rest 90sec

Part 2
Snatch
5×3 @ RPE 6 – 6.5 – 7 – 7 – 7.5
Rest 90-120sec

Part 3
Snatch Pull
3×5 @ RPE 8 – 8.5 – 9
Rest 90-120sec

Dienstag

CrossFit Basics

Dienstag, 28. November


Hip Halo
Movement Prep: Complex 2

WOD
For time
20 Burpee Pull-Ups
30 Thrusters (40/30)
30m HSW or 10 Wall Walks
20 Burpee Pull-Ups

Time Cap: 15 Minutes

Accessory
3 sets of:
10 Alternating DB Arnold Presses (each side)
10 Double DB RDLs (Toe elevated)

Cooldown
1) Twisted Cross x 1min/ side
2) Prayer Stretch x 1min/ side
3) Seated Forward Fold x 1min/ side

CrossFit Fundamentals

Mittwoch

CrossFit Basics

Mittwoch, 29. November


Hip Halo + Banded 7 
Movement Prep: Lifting Prep

Strength
Hang Power Clean + Push Jerk
(2+2) x5 @ RPE 6 – 6.5 – 7 – 7 – 7.5 
Rest 120sec

WOD
AMRAP15:
20 Deadlifts (50/35)
50 Double-Unders 
30 Reverse Lunge Steps (bodyweight)
50 Double-Unders
10 Hang Power Cleans (50/35)

Cooldown
1) Prayer x2min
2) Saddle x2min
3) Seated Forward Fold x2min

CrossFit Fundamentals

Mittwoch, 29. November

PRESS (Fundamentals 2)

Main Movements
Strict Press
Push Press
Push Jerk

Supplementary Movements
Box Jump/ Box Jump Over

WOD
30-20-10
Push Presses
Box Jump Overs

Donnerstag

CrossFit Basics

 

Donnerstag, 30. November

Hip Halo
Movement Prep: Complex 2

Strength
Deadlift
4×5 @ RPE 7 – 7.5 – 8 – 8
*superset with 15sec Bike Sprint

WOD
Every 3:00 x5
20/16cal Row or Ski
12-15 Toes to Bar or 20-25 Abmat Sit-Ups

Cooldown
1) Seated Forward Fold x 2min
2) Prayer Stretch x 1min/ side
3) Seal Pose x 1min

Olympic Lifting Class


Donnerstag, 30. November

Hip Halo + Banded 7

Part 1
Hang Pause Clean + Push Jerk
(3+1) x4 @ RPE 5 – 5.5 – 6 – 6.5
*Pause 3sec in receive of Clean and Jerk
Rest 90sec

Part 2
Hang Clean + Split Jerk
5×3 @ RPE 7 – 7 – 7.5 – 7.5
Rest 90-120sec

Part 3
Clean Pull
3×5 @ RPE 8 – 8.5 – 9
Rest 90-120sec

Freitag

CrossFit Basics

Freitag, 01. Dezember

Banded 7
Movement Prep: Complex 1

WOD
4x AMRAP3
10 Push Presses (65% of 1RM)
15 KB Swings
Max Calories Bike/Ski/Row
– Rest 1:30 b/t AMRAPs – 

Accessory
3 Sets of:
6 DB Step-Ups (each leg)
14 Plank Rows (total)
20 Dead Bugs (hold KB above you)
Rest 60-90sec

Cooldown
1) Prayer Lat Stretch x1min/ side
2) Twisted Cross x1min/ side
3) Seated Forward Fold x2min

CrossFit Fundamentals

Freitag, 01. Dezember

THRUSTER (Fundamentals 3)

Main Movements
Thruster

Supplementary Movements
Pull-Up & Scaling Options
Wallball

WOD
Every 1:30 Minutes x5
15-20 Wallballs
In the remaining Time:
Max Reps Pull-Ups or Ring Rows

Samstag

CrossFit Gymnastic

Samstag, 02. Dezember


Banded 7 

Gymnastic Skill
Skill Work Kipping Pull-Up

or higher Skill
Gymnastic Complex:
2 Sets of:
3 Rounds
5 Strict C2B Pull-Ups
8m HSW or 2 Wall Walks
– Rest 3:00 b/t Sets – 

Accessory
3 sets of:
10 Dip Supported Leg Raises
20 Heel Taps (each side)
10 Side Star Plank Reach Throughs
30m Suitcase Carry (each side)

CrossFit Basic

Samstag, 02. Dezember


Hip Halo
Movement Prep: KB Complex 2

Strength 
Back Squat
5×5 @ RPE 7 – 7.5 – 8 – 8 – 8
Rest 120sec

WOD
2 sets of:
50m DB Front Rack Carry (AHAP)
15 Box Jumps (30/24)
40m DB Walking Lunges (AHAP)
– Rest 3:00 –

Time Cap: 5 Minutes each Set

Cooldown
1) Twisted Cross x 1min/ side
2) Prayer Stretch x 1min/ side
3) Deadhang x 1min

Cooldown
1) Couch Stretch x1min/ side
2) Pigeon x1min/ side
3) Prayer x2min

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
06:30
Open Gym
06:30
07:30
Open Gym
06:30
07:30
07:00
09:00
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
09:30
10:00
CrossFit Basics
10:00
11:00
CrossFit Basics
10:00
11:00
Yoga
10:00
11:00
10:30
11:00
Open Gym
11:00
12:00
11:30
16:00
Teenie Titans
6-12 Jahre
16:10
16:50
16:30
CrossFit Basics
16:30
17:30
17:00
Mighty Minis
3-6 Jahre
17:00
17:30
CrossFit Basics
17:00
18:00
CrossFit Basics
17:00
18:00
17:30
Open Gym
17:30
18:30
CrossFit Basics
17:30
18:30
18:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
18:30
CrossFit Basics
18:30
19:30
19:00
Open Gym
19:00
20:00
Open Gym
19:00
20:00
19:30
Olympic Lifting
19:30
20:30
20:00

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Samstag

Sonntag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
09:00
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
CrossFit Basics
09:00
10:00
09:30
10:00
CrossFit Basics
10:00
11:00
CrossFit Basics
10:00
11:00
10:30
16:30
CrossFit Basics
16:30
17:30
17:00
CrossFit Basics
17:00
18:00
CrossFit Basics
17:00
18:00
17:30
CrossFit Basics
17:30
18:30
18:00
CrossFit Basics
18:00
19:00
CrossFit Basics
18:00
19:00
18:30
CrossFit Basics
18:30
19:30
19:00

Montag

Dienstag

Mittwoch

Donnerstag

Freitag

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
18:00
18:30
19:00
19:30

Dienstag

Mittwoch

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
10:00
10:30

Samstag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
17:00
Mighty Minis
3-6 Jahre
17:00
17:30

Montag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
19:30
Olympic Lifting
19:30
20:30
20:00

Montag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
06:30
Open Gym
06:30
07:30
Open Gym
06:30
07:30
07:00
11:00
Open Gym
11:00
12:00
11:30
17:30
Open Gym
17:30
18:30
18:00
19:00
Open Gym
19:00
20:00
Open Gym
19:00
20:00
19:30

Montag

Dienstag

Donnerstag

Freitag

Samstag

No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
16:00
Teenie Titans
6-12 Jahre
16:10
16:50
16:30

Freitag

Montag Dienstag Mittwoch Donnerstag Freitag Samstag Sonntag
10:00
Yoga
10:00
11:00
10:30

Sonntag

No classes available!