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) Back Squat
Find 5 Rep or a 1 Rep Max

B) Ring Dips
Max single set ring dips
C) For time
500m Row
A) 1RM Bench Press

B)
5 Min AMRAP
5 clean and jerk 60/40
8 HSPU
rest
4 Min AMRAP
5 clean and jerk
7 HSPU
rest
3 Min AMRAP
5 clean and jerk
6 HSPU
rest
2 Min AMRAP
5 clean and jerk
5 HSPU
A) Catch up day on any lifts from this week if you have missed out

Or

B)
10 – 1
Renegade Man Makers AHAFA
DU (1 rep is 10DU)
A) Overhead Squat
Find 5 Rep or 1 Rep Max

B) Rowing/Biking Nancy
5 Rounds for Time
400m Row / 800m Air Bike
15 Overhead Squat 40/30
A) Find 5 or a 1 Rep Max Deadlift
B) Diane
21-15-9
Deadlift 100/70
Handstand Push-Ups
FIRST CUT @ Games 2019
4 rounds:
400m run
3 legless rope climbs
7 squat snatches 85/60
Time cap: 20 minutes
A)
3x3 Shoulder Press AHAFA
B)
10-9-8-7-6-5-4-3-2-1
DB Renegade Row R 22.5/15
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar
3 Rounds:
2min. of Pull-Ups
2min. of Push Press 40/30
2min. of Box Jumps 24/20
2min. of Burpees
2min. of Max Cal Air Bike / Row
1min. Rest

Cash Out:
Weighted Partner Planks
1min. on 1min. off x 3 Rounds each
For time (TC: 10min)
40-30-20-10
KB Hang Snatch 24/16
Alt. KB Goblet Lunges 24/16

For Time (TC: 10min)
10-20-30-40
Med Ball Sit Ups 30/20
20-40-60-80
Russian Twists with 5/10

For Time (TC: 10min)
75 Med Ball Thrusters 30/20
EMOM 5 Burpees / Start with burpees
AMRAP 7:
10 DB Bent Over Rows (Each Side) 25/20
50 Double Unders

AMRAP 7:
10 Box Jumps 24/20
15 DB Snatches 25/20

AMRAP 7:
10 Toes to bar
20 Sit Ups
A)
3x3 Bench Press AHAFA

B)
5 Rounds for Time (TC: 10min)
20 DB Floor Press Alternating (10 each) 22.5/15
10 Pull ups
Rest
5 Rounds of for Time (TC: 10min)
10 DB Clean + Press 22.5/15
10 Burpees
Rest
Cash Out (TC: 5min):
50 DB Russian Twist (L+R=1) 22.5/15
Team of 2:
AMRAP 12 (You do a round, I do a round. Tag your partner)
10/7 Cal Air Bike
5 Power Snatches 60/40
Rest 5min.
5 Rounds for Time: (Cap: 12min)
20 Clean and Jerk 60/40kg
30 Toes-To-Bar
A) 3×3 Back Squat
B) EMOM 15:
Min. 1) Max Cal Air Bike
Min. 2) Max Cal Row
Min. 3) Max Double KB Deadlift (AHAFA)
Min. 4) Rest
A) 3×3 Hang Power Clean (AHAFA)
B) For Time (Cap: 18min)
40 Cals of choice
30 Toes-To-Bar
20 Wall Balls 30/20
10 Deadlifts 100/70
5 Muscle Ups
10 Deadlifts 100/70
20 Wall Balls 30/20
30 Toes-To-Bar
40 Cals of choice
Ringer Variation
A)
30-20-10 reps of:
Air bike or Row (Calories)
Toes to Bar
Time cap: 6/7min
B)
15-10-5 reps for time of:
Burpees
Overhead squats (60/40)
Time cap: 5 minutes

A) 3×3 Deadlift (AHAFA)
B) 10-15min. to get as heavy as possible…
3 Weighted Pull Ups
6 Hang Cleans
9 Front Rack Back Step Lunges (per Leg)
A) 3×3 Back Squat (AHAFA)
B) EMOM 18
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings 32/24
Min. 3) 15 Wall Balls 30/20

Wilhelm Tell - Swiss Hero

For time:
3 rounds of:
50 Double Unders
20 Alternating Dumbbell Snatches, 30/20 kg
-- then --
10 Thrusters, 60/40 kg
10 Chest-to-bar Pull-ups
8 Thrusters, 60/40 kg
8 Chest-to-bar Pull-ups
6 Thrusters, 60/40 kg
6 Chest-to-bar Pull-ups
-- then --
Uneven Farmers Walk, 32/24 kg, 200 m
-- then --
20 Kettlebell Swings, 32/24 kg
20 Deficit Handstand Push-ups
15 Kettlebell Swings, 32/24 kg
15 Deficit Handstand Push-ups
10 Kettlebell Swings, 32/24 kg
10 Deficit Handstand Push-ups
-- then --
Uneven Farmers Walk, 32/24 kg, 200 m
-- then --
10 Deadlifts, 150/100 kg
20 Burpees
8 Deadlifts, 150/100 kg
16 Burpees
6 Deadlifts, 150/100 kg
12 Burpees
-- then --
3 rounds of:
50 Double Unders
20 Alternating Dumbbell Snatches, 30/20 kg
Tell Prep"
For Time:
200 m Uneven Farmers Walk 32/24
50 DU
40 Alt DB Snatches 25/20
30 Chest to Bar Pull Ups
20 Thrusters 60/40
10 Deadlifts 150/100
A) 3x5 Back Squat

B) Bench Press (Add weight from first time)
50 Reps for time @chosen weight

C) Every 3min. x 3 Rounds:
15/12 Cal Row
15 Wall Balls 20/14
Max Russian KB Swings 32/24
– Score is total swings