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 3
For Time (30 Minute Cap):
5 Rounds of "DT" (70/50)
100/70 Calorie Air Bike
5 Rounds of "DT" (70/50)
100/70 Calorie Air Bike
5 Rounds of "DT" (70/50)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row or Ski (one machine for both rounds)
30 Alt. Dumbbell Power Snatches (22.5/15)
50 Wallballs (20/14)
AMRAP 18:
10 Russian Kettlebell Swings (32/24)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (32/24)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (32/24)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
...
Continue to Add (10) Reps Until Time
"Bergeron Beep Test"
On the Minute For as Long as Possible:
7 Thrusters (35/25)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Every 3:00 x 6 Rounds:
15/12 Calorie Air Bike
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight
21-15-9:
Double Dumbbell Power Cleans (22.5/15)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (22.5/15)
Toes to Bar
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches 40/30
75/50 Calorie Row
50 Power Snatches 50/40
50/35 Calorie Row
25 Power Snatches 60/45
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches 60/45
25/20 Calorie Row
50 Power Snatches 50/40
50/35 Calorie Row
75 Power Snatches 40/30
75/50 Calorie Row
5 Rounds:
AMRAP 4:
21/15 Calorie Air Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between
A) Overhead Squat
Build to a heavy Set of 3

B) AMRAP 10:
15 Overhead Squats 40/30
12 Sumo Deadlift High Pulls 40/30
9 Chest to Bar Pull-ups
For Time:
1500 Meter Row / Ski Erg
100 Double Unders
50 Calorie Air Bike / Row
100 Double Unders
1500 Meter Row / Ski Erg
A)
5 Sets:
3-Position Power Clean
3 Push Jerks

B)
AMRAP 7:
3 Clean and Jerks 60/40
3 Toes to Bar
6 Clean and Jerks 60/40
6 Toes to Bar
9 Clean and Jerks 60/40
9 Toes to Bar
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch 22.5/15
1 Minute Air Bike
1 Minute Rest
AMRAP 5:
50/35 Calorie Air Bike
Max Power Snatches 40/30

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Air Bike
Max Power Clean and Jerks 40/30

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Air Bike
Max Thrusters 40/30
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Double Dumbbell Presses 15/12.5
50 Back Squats

Round 1: 70/50
Round 2: 80/60
Round 3: 90/65
Round 4: 100/70
Round 5: 110/75 (Max Reps)
AMRAP 15:
30/21 Calorie Air Bike
30 Kettlebell Swings 24/16
30 Box Jumps (24"/20")
30 Deadlifts 60/40
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

*Build in Power Snatch Weight*
3 Rounds:
9 Front Squats 40/30
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats 40/30
7 Toes to Bar
5 Lateral Barbell Burpees
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