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/
(Re-)Do 20.5
For time, partitioned any way:
40 muscle-ups
80 Cal Row
120 Wall Balls 20/14
Time cap: 20 min.

OR

For time, partioned any way:
40 ring dips (strict)
80 Cal Air Bike
120 Burpees
Time cap: 20 min.
EMOM16 “Arms”
1. 12/9 Cal Row
2. Max DB Skull Crushers
3. 12/9 Cal Row
4. Max DB Bicep Curls

Rest

EMOM16 “Legs”
1. 12/9 Cal Air Bike
2. Max DB Front Squats
3. 12/9 Cal Air Bike
4. Max DB Lunges (held at your side)
Open WOD 20.5 + Open End Party gesponsert von Engeler Automobile
EMOM 25
Power Snatch
Overhead Squat
Hang Squat Snatch
Squat Snatch
4 x 5-minute intervals

A. AMRAP 5
21 Wall ball 30/20
15/12 Cal Row
9 Pull-Ups / 6 Chest2Bar Pull Ups / 3 Bar Muscle Ups
Rest 2min

B. AMRAP 5
15m Overhead walking lunge (Left arm) 22.5/15
10 Alt. DB Hang Power Clean and Jerk 22.5/15
15m Overhead walking lunge (Right arm) 22.5/15
20 Russian Twist 22.5/15
Rest 2min

Flow.A – B – A – B
A. Overhead Squat
6 x 6 @ max 80% 1RM – Do 10 Squat Tuck Jumps before every set

B. 4 Rounds for Quality
4 Close grip bench press @ max 90% 1RM
10/side DB/KB Rows AHAFA

C. 4 Rounds (Time Cap 10min)
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
2 x 20-minute intervals

Buy-in: 2000m Row / 5000m Air Bike

Then in the remaining time AMRAP
30 Burpees
12m Bumper Plate Push
20/15 Cal Air Bike / Row
12m Bumper Plate Push
Rest 3min

Flow. 20-minute AMRAP, rest 3-minutes, repeat 20-minute AMRAP
6 x 4-minute intervals

A. AMRAP 4
12/8 Cal Air bike
15m DB front rack walking lunge 25/17.5
8 DB power clean 25/17.5
4 Burpee Box Jump Over 24/20

Rest 1min

B. AMRAP 4
9 Bar-facing burpee
6 Overhead squat 60/40
3 Bar muscle up

Rest 1min

Flow. A - B - A - B - A - B
A. Paused push press – 5 x 3 AHAFA

B. EMOM 25
1 Power Clean
1 Front Squat
1 Squat Clean
1 Push Jerk
1 Split Jerk
A) Deadlift 5 x 5 @ 75-85% 1RM
Do 20 Half-kneeling single arm KB/DB press (10/side) AHAFA between Sets

B) EMOM 12
1) 20 second L-sit Hold
2) 20m DB overhead walking lunge (10m right arm, 10m left arm) @ 22.5/15 or heavier
3) 5 Chest to bar pull up
A) Alternating EMOM 12 (Warm-Up ; ))
1) Cal Row
2) Cal Air Bike
3) Burpees

B) Backsquat 6x6 70% - 80% 1RM - do 5 Burpees before every Set

C) 3 rounds at your own pace (Time Cap 10min):
8/arm Single arm DB Floor Press
8/arm Single arm ring row with rotation
8/leg DB contralateral Romanian Deadlift
8/leg DB goblet Cossack squat
4 x 5-minute intervals (Flow: A - B - A - B)

A) AMRAP 5
25/18 Cal Air Bike
20 DB Snatch 30/20
10m Handstand walk
5 Bar muscle up

B) AMRAP 5
25/18 Cal Row
20 Wall ball 30/20
10 Toes to bar
5 Ring muscle up
In Teams of 2: Row 12k (TIme Cap 50min)
In 1:30
10 Alternating Dumbbell Snatches 22.5/15
10 Box Jump Overs, 24/20
10 Wall Balls, 20/14
max Cal Row / Air Bike in remaining time

-- Rest 1:30 --

In 1 min
10/7 Cal Air Bike / Row
5 Box Jump Overs, 24/20
max Russian KB Swings 24/16 in remaining time

-- Rest 1:30 --

In 45 secs
10/7 Cal Row / Air Bike
max Burpee Box Jump Over, 24/20 in remaining time

Then Repeat ; )
A.
4 rounds
16 Back Rack Reverse Lunge AHAFA (8/side)
20 Dumbbell See-Saw Row AHAFA (10/side)

B.
For quality:
Overhead Squats
4 x 5 @ empty barbell, tempo 3131 (3 sec down : 1 sec pause : 3 sec up : 1 sec pause)
4 x 5 @ empty or light barbell, tempo 2020 (2 sec down : no pause : 2 sec up : no pause)
5 x 2 @ light barbell, tempo 10-1-10-1 (10 sec down : 1 sec pause : 10 sec up : 1 sec pause)
3 x 20 @ light barbell, free tempo
A.
5 Rounds
10 Toes2Bar
20 Single Arm Dumbbell Presses AHAFA (10/side)
30 Double Unders

B.
Every 3min for 12min perform 20s Max Cal on Air Bike / Rower
20.1 DO or Re-DO ; )

10 rounds for time of:
8 ground-to-overheads 43/29
10 bar-facing burpees

Time cap: 15 minutes


Option if you already have done 20.1 - and only then:

Pump Session
Every 6min for 24min (4 rounds)
6 Close grip Floor Press
12 Honest Bent over Row
14 Back Squat (from the Floor)
Weight: AHAFA (use same weight for the whole round)
2 x AMRAP 7
3 – 6 – 9 – 12 – 15 – 18 etc.
Thrusters 43/29
bar-facing burpees
Cal Air Bike / Row
Rest 5min between the 7-minute AMRAPs
Flow. 7-minute AMRAP, 5-minute rest, repeat the 7-minute AMRAP one more time