WOD

WOD_Fotolia_99239965_S_sw
WOD ist "Workout of the Day" - Training des Tages. Dieses ist in jeder Trainingseinheit unterschiedlich und setzt sich aus täglich variierenden Übungen verschiedener Disziplinen (Turnen, Gewichtheben, Ausdauer) zusammen. Eine typische CrossFit Stunde in der KraftBox sieht so aus:
Aufwärmen, ein Segment zum Erlernen richtiger Bewegungsabläufe, ein Segment zum Kraftaufbau und dann das intensive WOD. Beim WOD gibt es manchmal auch freundschaftliche Wettkämpfe, um dich noch mehr zu motivieren. Am Schluss noch ein Cooldown – und fertig!
 
Wiederhole das zwei- bis dreimal die Woche und dein Fortschritt ist nicht aufzuhalten.
 
Wenn du Übungen, die hier aufgeführt sind nicht kennst - schau hier: https://www.crossfit.com/exercisedemos/
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
A) Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

B)
AMRAP 3:
Macho Man 60/40

Rest 3 Minutes

AMRAP 3:
Macho Man 70/50

Rest 3 Minutes

AMRAP 3:
Macho Man 80/60

1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
AMRAP 18:
30m Walking lunges
1 Rope Climb
20 Alt. Dumbbell snatches 25/17.5
1 Rope Climb
2 Rounds:
20 Push Presses 50/35
30 Single Dumbbell Box Step-ups 22.5/15
40 Burpees
50/35 Calorie Row
A) Heavy Set fo 5 Deadlifts
B) AMRAP 13:
60/45 Calorie Assault Bike

Directly Into...

5 Deadlifts 110/75
15 AbMat Sit-ups
25 Double Unders
5 Rounds:
9 Toes to Bar
15 Wallballs 30/20

Directly Into...

5 Rounds:
9 Power Snatches 40/30
15 Overhead Squats 40/30
Teams of 2
(0-15min.)
2km Row (250m intervals)
Immediately into;
Snatch Ladder
10 Snatches @50%
10 Snatches @60%
10 Snatches @70%
Max @80%
Rest 5min.
(20-35min. )
2.6km Air Bike
Immediately into;
Clean and Jerk Ladder
(Same style and % as above!)
A) Deadlift
5 Sets of 5 @70% 5RM from last week
(E2MOM do 5 Reps for 5 Sets)

B) 3 Sets
200m row / ski
15 toes to bar
200m row / ski
15 toes to bar
200m row / ski
15 toes to bar
200m row / ski
Rest 2min rest between sets
A) Shoulder Press
5 Sets of 5 Reps @70% 5RM from last week
(E2MOM do 5 Reps for 5 Sets)

B) Alternating EMOM for 20min (10 Rounds)
1st min: 12 Burpee Box Jump Overs 24/20″
2nd min: 6 Power Cleans 90/70
A) Front Squat
5 Sets of 5 Reps @ 70% 5RM from last week
(E2MOM do 5 Reps for 5 Sets)

B) 4 rounds for time (TC 20min)
20/15 cal ski
20 Weighted Sit Up 20/10
20/15 Deficit Push Ups (20kg/10kg Plates)
AMRAP 20
60/42 Cal Row / Ski Erg
45 Thruster 35/25
25 Bar-facing burpee
12/9 Ring muscle up
200 Double unders
12/9 Ring muscle up
25 Bar-facing burpee
45 Power snatch 35/25
60/42 Cal Ski Erg / Row
A. Front squat – 4 x 5/4/4/3, 1 x 3+ @ 81-88%
B. 4 Sets of
8 Close grip bench press AHAFA
12/10/8/8+ DB Row AHAFA
8/side One Leg KB Deadlift AHAFA
Every 2-minutes for 36-minutes (3 rounds)
1:40 work/0:20 rest
(1) – Row for calories
(2) – AMRAP of 4 clapping push-ups, 4/4 single arm ring rows, 4 v-ups
(3) – Air Bike for calories
(4) – AMRAP of 4/4 DB hang split snatch, 4/4 DB overhead squat, 8 DB russian twist 22,5/15
(5) – Ski for calories
(6) – AMRAP of unbroken sets of 20 single unders, 10 double-unders, 1-5 triple unders.
A. In 20 minutes, work up to a heavy Farmers carry

B. AMRAP 12
15 strict Handstand Push-ups
15 strict Pull-ups
15 KB Goblet Squats @ 36/28
Happy New Year ; )
For Time (in a Team of 3)
100 Wall Ball Shots AHAFA
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike / Row
100 Kettlebell Swings 36/24
One partner works at a time. Partition the work among partners as needed
Go every 5-minutes for 5 sets:

2 Rounds for time:
6 Burpee over the bar
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Thruster
1 Shoulder to Overhead
10s Overhead hold

All barbell work needs to be performed unbroken as a one big set. If you feel you can go heavier, use the rest to increase your weight.
8 rounds of each movement (1min work / 10s break)
1st Max Cal Air Bike
2nd 7-10 Burpee Box Jump overs
3rd 15/12 Cal Row
4th 60s Double KB Front Rack Hold AHAFA

Score is: Cal Air bike (slowest round)
Open WOD 17.5
10 rounds for time (Time Cap: 30min)
9 thrusters 40/30
35 double-unders
3 Rounds for time (Time Cap 18min)

21/15 Cal Air Bike / Row
15 Chest to bar pull up
9 Power Clean 100/60