Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 14. Juni

 

Strength
Every 2 Minutes for 16 Minutes (8 sets):
Power Clean + 2 Hang Power Clean
start at 60% and build up in weight

WOD
2 Rounds for time:
30-20-10
KB Swings (32/24kg)
Single Arm KB/DB Push Presses
Box Jumps (Step down)
*use different weights for KBS and KB/DB PP
– Rest 3:00 b/t rounds –

Olympic Lifting Class

Montag, 14. Juni

 

Olympic Lifting

 

Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec

Power Clean + Push Jerk + Split Jerk
(1+1+1) x3 
build up from weights before
Rest 60-90sec

Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk 
Rest 60-90sec

Clean & Jerk 
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec

Clean Pulls 
3×3 @90-100% of 1RM Clean
Rest 60-90sec

 

Dienstag

CrossFit Basics

Dienstag, 15. Juni

 

Strength
15min to work up to 3RM Back Squat
start at 60% and build up in weight in 6-8sets
1×20+ reps @60% of your today’s 3RM

WOD
4 Rounds for time:
6 Alternating Single DB Devil’s Presses
8 Alternating DB Snatches
10 Single DB Step-Ups
12 Squat Jumps
– Rest 1:00 b/t rounds – 

 

CrossFit Advanced Class

Dienstag, 03. November

 

 

Mittwoch

CrossFit Basics

Mittwoch, 16. Juni

 

Strength
15min to work up to 3RM Strict Press
start at 60% and build up in weight in 6-8sets
1x max reps Push Press @ today’s 3RM Strict Press

WOD
5 Rounds for time:
15/12cal Row
20 DB Shoulder to Overhead (22,5/15kg)
40 Double-Unders
– Rest 1:00 b/t rounds –

 

CrossFit Fundamentals

Mittwoch, 16. Juni

 

Fundamentals

 

Movements to review
Deadlift
Air Squat

Main Movements
Overhead Squat
Snatch

Suplementary Movements
Push-Up

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

 

 

Donnerstag

CrossFit Basics

Donnerstag, 17. Juni

 

Strength
15min to work up to 3RM Front Squat 
start at 60% and build up in weight in 6-8sets
:30s Hold in bottom of FS @ 80% of today’s 3RM

WOD
27-21-15-9
Calories Row/ Bike
Overhead or Front Squat (40/30kg)
*perform 15 Handrelease Push-Ups at the beginning and after each round

Olympic Lifting Class + Open Gym

Donnerstag, 17. Juni

 

Olympic Lifting

Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec

Power Clean + Push Jerk + Split Jerk
(1+1+1) x3 
build up from weights before
Rest 60-90sec

Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk 
Rest 60-90sec

Clean & Jerk 
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec

Clean Pulls 
3×3 @90-100% of 1RM Clean
Rest 60-90sec

 

 

Freitag

CrossFit Basics

Freitag, 11. Juni

 

Strength
15min to work up to 3RM Deadlift
start at 60% and build up in weight in 6-8sets


WOD
Against a 2:00 running clock: 
12 Burpee Box Jump Overs
Max Reps of Deadlifts
– Rest 1:30 and repeat for a total of FOUR rounds –

 

CrossFit Fundamentals

Freitag, 18. Juni

 

Fundamentals

Movements to review
Hang Sntach
Overhead Squat

Main Movements
MB Clean
Barbell Hang Clean

Suplementary Movements
Ring Dip/ Dip/ Box Dip

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

 

 

Samstag

CrossFit Basics

Samstag, 12. Juni

 

WOD
For time:
50cal Bike/Row
5 Rounds:
5 Power Cleans
5 Burpee Box Jump Overs

40cal Bike/Row
4 Rounds: 
4 Power Cleans
4 Burpee Box Jump Overs

30cal Bike/Row
3 Rounds:
3 Power Cleans
3 Burpee Box Jump Overs

 

 

 

Olympic Lifting Class

Samstag, 19. Juni

 

Olympic Lifting

Power Clean + Push Press + Push Jerk + Split Jerk
(1+1+1+1) x3
working sets @80-90%
Rest 60-90sec

Power Clean + Push Jerk + Split Jerk
(1+1+1) x3 
build up from weights before
Rest 60-90sec

Pause Clean + Clean + Pause Split Jerk
(1+1+1) x3
Pause 3sec in bottom of Clean and in receive of Jerk 
Rest 60-90sec

Clean & Jerk 
3×1 @85%+ of 1RM Clean & Jerk
Rest 60-90sec

Clean Pulls 
3×3 @90-100% of 1RM Clean
Rest 60-90sec

 

 

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!