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/
A. EMOM 8
5 Tempo Overhead squat 2211
Start with an empty barbell

B) EMOM 10
AMRAP burpees WHILE holding your breath (on inhale)

C) For time (Time cap. 12min)
100 Double unders
25 Wall ball @ 20/14
10 Power clean and jerk @ 90/60
25 Wall ball @ 20/14
100 Double unders
A. Every 3min for 15min (5 rounds)
Find your 10RM Strict Press

B. For Time
21-15-9
Push Jerks @ 70/45
Burpees over the Bar
4 intervals, alternate A1 / A2

A1. AMRAP 4
12/9 Cal Row
7 Toes to bar
5 DB Box step up, 24/20” @ 2 x 22.5/15
3 strict handstand push up
Rest

A2. AMRAP 4
80 Double-unders
8 Burpee box-jump over, 24/20”
16 KB snatch, alternating @ 24/16
4 Strict Chest to Bar pull up
16 KB snatch, alternating @ 24/16
8 Burpee box-jump over, 24/20”
Max double-unders in remaining time
Rest
A. Front squat – 5 sets with 5/4/4/3/3 reps @ 79-86%

B. 5 sets of
5 Strict weighted dip - AMAP @ Bodyweight
5 Strict weighted pull up – last set: AMAP @ Bodyweight

C. 4 sets of
10 Single arm DB/KB press each arm AHAFA
8 Single leg DB/KB deadlift each leg AHAFA
A. Pausing Overhead Squat
5 x 1 with 10 Second Pause in Bottom

B. AMRAP 16
15 Overhead Squats 40/30
30 Double Unders
15 Floor Presses 40/30
30 Double Unders
A. 3 x 10 Deadlift @ 68-72%

B. 4 total intervals, alternate B1 / B2
B1. AMRAP 4
6 Shuttle run 20m
9 KB swing @ 36/28
12/9 Cal Air Bike

REST

B2. AMRAP 4
10 DB Hang clean and jerk @ 2 x 30/22.5
10 Burpee pull-ups
10 DB box step over, 24/20” @ 2 x 30/22.5

REST and REPEAT ; )
A. 3 to 5 rounds for quality (Time cap. 15min)
2 Skin the cat
2/side Turkish get-up (KB – AHAFA)
1 Rope climb

B) For time
20 – 15 – 10 – 5
Cal Air Bike / Row
Double KB Snatch @ 2 x 24/16
KB Front rack back step lunge @ 2 x 24/16
Pull up
(Time cap. 16min)
A. Every 2min for 10min
3 Power Cleans
3 Front Squats
3 Push Jerks
Same weight for the whole complex – add weight after full round if form allows

B. AMRAP 12
3 Rounds of "Macho Man" 60/40
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
A. 1RM Power Snatch
B. Max Set Unbroken Toes to bar in 35s
C. EMOM 15
(1) – 7 Power snatch (touch and go) @ 50%+
(2) – Toes to bar, 50% of reps done in B
(3) – 7 Power snatch (touch and go) @ 50%+
(4) – Toes to bar, 50% of reps done in B
(5) – Rest/load the barbell
Every 2min for 36min (1:40 work/0:20 rest)
1. Cal Row
2. AMRAP of 5 ring push-ups + 5 ring rows + 5 v-ups
3. Cal Air Bike
4. AMRAP of 2 KB turkish get-up each arm 16/12, 8 box step-up 24/20”
5. Burpees
6. AMRAP of 5 wall-ball 30/20, 5 half-kneeling rotational med ball throw on each side
A) Back squat – build up to a 1RM for the day
B) Clean and jerk – build to a 1RM for the day
C) Grace
A) Snatch – build to a 1RM for the day
B) Isabell
A) Bench Press – build to a 1RM for the day
B) Front Squat – build to a 1RM for the day
C) Annie
A) Strict pull up – Max Set for the day

B) EMOM 28 (4 rounds)
1st min: 15/12 Cal Air Bike
2nd min: 13 Push-Ups
3rd min: 11 GHD Sit-Ups
4th min: 9 American Kettlebell Swings 36/28
5th min: 5 strict toes to bar
6th min: 3 strict HSPUs
7th min: 1 seated legless rope climbs
For Time / In Teams of 2 / Time Cap 50min
10k Row
Every 1k: 10 Clusters 60/40
A) Deadlift – build up to a 1RM for the day
B) Shoulder Press – build up to a 1RM for the day
C) Gymnastics Cool Down
AMRAP 10
10/side dead bug
30-second Ring support hold
10/side bird dog
30-second Chin over the bar hold
10/side side plank raise with twist
30-second Bottom of ring dip support hold
3x AMRAP 10
100 Cal Air Bike
50 Toes-To-Bar
25 Deadlifts 100/70*
Max Muscle-Ups in the remaining time ; )

Rest 3min. After Each Round

*Round 2: 125/85
*Round 3: 140/92.5
A.
EMOM 12
Behind the neck split jerk @ 70%+

B.
4 Rounds
10/side dead bug (weighted)
30-second Ring support hold
10/side bird dog
30-second Chin over the (pull up) bar hold
10/side side plank raise with twist
30-second Bottom of ring dip support hold
3 Rounds for time (TimeCap 18min)
400m Row / 600m Air Bike
3 Rope climb
20m Handstand walk
10 Burpee box jump over, 24/20
A.
5x3 Snatch balance @ max. 70-100%1RM

B.
EMOM 15
Hang snatch (below the knee) + snatch @ 70%+