TRAININGSPROGRAM (WODs)

Montag

CrossFit Basics

Montag 20. Januar


Warm Up
Lunge Matrix x 3 steps to each position

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Strength
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

WOD
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Push Press (40/30kg)
20 Front Squats (40/30kg)

Olympic Lifting Class

Montag 20. Januar


Weightlifting
Pause Snatch+ Snatch 4x (1+1)
Clean from Hang+ Clean + FS 4x (1+1+1)
Jerk 5x1 @90% (90sec rest)

Accessory
3x
5 Skin the cat
5 Behind the neck Pull ups


Dienstag

CrossFit Basics

Dienstag 21. Januar


Warm Up
Overhead Movement Prep

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Burgener Warm-Up
Over/Under Barbell x 5 reps in each direction

Lifting
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh,
then accelerate the barbell as quickly as possible through the middle to perform a full snatch.
Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Wod
For time:
18 Bar-Facing Burpees
9 Power Snatches
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches

CrossFit Advanced Class

Dienstag 21. Januar


Skill: Pistols
work for 10 min
Band, Rig
Chair Pistols
Elevated Pistol

WoD
GTD 20.1
20reps of
T2B, DL, PU, Cleans, C2B, Thrusters, BMU, Snatches @70/47,5kg
TC:20min


Cash out:



Mittwoch


Donnerstag

CrossFit Basics

Donnerstag 23. Januar

Warm Up
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

WOD

Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (60/40kg)

Rest 2 minutes, and complete a total of FIVE (5) sets.
Please note the number of repetitions of power cleans achieved in each of the five sets.

Olympic Lifting Class

Donnerstag 23. Januar


Weightlifting

Weightlifting
Pause Snatch+ Snatch 4x (1+1)
Clean from Hang+ Clean + FS 4x (1+1+1)
Jerk 5x1 @90% (90sec rest)

Accessory
3x
5 Skin the cat
5 Behind the neck Pull ups


Freitag


Samstag

Olympic Lifting Class

Samstag 25. Januar


Weightlifting
Pause Snatch+ Snatch 4x (1+1)
Clean from Hang+ Clean + FS 4x (1+1+1)
Jerk 5x1 @90% (90sec rest)

Accessory
3x
5 Skin the cat
5 Behind the neck Pull ups

CrossFit Team Class

Samstag 25. Januar

Partner WOD:
"You Go, I Go" AMRAP in 25 Mins
30 Double-Unders
15 Wall Balls (20/14# - 10')
15 KB Swings (22,5/15kg)
15 Box Jumps (24/20")
15 Pull-ups
**1 person does all the reps then the partner does all the reps before moving on to the next movement**


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!