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/
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
AMRAP 5
Buy-in: 100 Double unders
5 Chest to bar pull ups
10 Push up
15 Air squat

Rest 3min

AMRAP 5
Buy-in: 50 Wall ball 20/14
2 Power clean 85/60
4 Strict handstand push up
8 Toes to bar

Rest 3min

Repeat ; )
4 Sets each for Time:

20/15 Calorie Air Bike
15 Deadlifts 100/70
15 Toes to Bar
Rest 2 min between Sets
Alt. EMOM 20:
12 Hang Power Cleans 70/50
10 Burpee Box Jump Overs 24/20
8 Push Jerks 70/50
6 Bar Muscle-ups
Rest
15.5 Extended

33-27-21-15-9 reps
Calorie Air Bike or Row
Thruster 40/30
16.3 - Long Version

AMRAP 14
10 Power Snatches 40/30
3 Bar Muscle-ups
17.4 with Option
AMRAP 13
55 Deadlifts 100/70
55 Wall Balls 20/14
55 Cal Row / Bike
55 Handstand Push-ups
18.3 - Ring Version (Time Cap: 14min)

2 rounds for time:
100 Double Unders
20 Overhead Squats 50/35
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches 22.5/15
100 Double Unders
12 Ring Muscle-ups
5 Rounds:
1min Wallballs 30/20
1min Hang Power Snatch 50/35
1min Calories Air Bike
1min Rest
For Time in Teams of 3 (TC: 30min):
60 Clean and Jerks 60/40
400m Team Run
10 Rope Climbs
400m Team Run
100 Burpees over Barbell
400m Run
10 Rope Climbs
400m Team Run
60 Clean and Jerks 60/40
Every 5min for 4 Rounds:
20 Double Dumbbell Deadlifts 30/22.5
20 Wallballs 30/20
20/15 Calorie Row or Air Bike
In Teams of 3:

AMRAP 7:
Bench Press
50 Bench Press 60/40
50 Bench Press 70/50
AMRAP Bench Press 80/60
Rest 3min

AMRAP 7:
50 Front Squat 60/40
50 Front Squat 70/50
AMRAP Front Squat 80/60
Rest 3min

AMRAP 7:
50 Deadlifts 80/60
50 Deadlifts 100/70
AMRAP Deadlifts 120/90
For Time:
50/35 Calorie Air Bike / Row
25 Burpees
2k Row / 4k Air Bike
25 Burpees
50/35 Calorie Air Bike / Row
6 Rounds in Teams of 2 (One is resting, one does the full round) TC 30min
400m Row
12 Burpee Box Jump Overs 24/20
15 Thrusters 40/30
In Teams of 2 / Time Cap 35min

2 Rounds:
50 Cal Air Bike / Row
50 Handstand Push Ups

2 Rounds:
50 Cal Row / Air Bike
50 Toes-To-Bar

2 Rounds:
50 DB Hang Cleans 22.5/15
150 Double Unders

1 Round
200 Russian Twists with DB (AHAFA)
For Time:
80 air squats
70 push-ups
60 alt. db snatches 22.5/15
50 toes-to-bar
40 box jumps 24/20
30 handstand push-ups
200m Row
10 jerks 60/40
TIME CAP: 20min
EMOM 28 (7 rounds)
Min. 1) 60 Double Unders
Min. 2) 15/12 Cal Air Bike / Row
Min. 3) 2 Rope Climbs
Min. 4) 6 Deadlifts (Climbing)
A) Overhead Squat
75% x 5 reps
85% x 3 reps
95% x 1 rep

B) Every 3min. x 6 Rounds:
15/12 Cal Bike/Row
15 Pull-Up
Max Overhead Squats 40/30 in remaining Time
A) 4 rounds for Quality:
10 Close Grip Bench Press (Climbing)
300m row for time (as fast as possible)
-Rest 2min. After Each Round-

B) For Time:
100 Double DB Hang Power Cleans 22.5/15
EMOM 5 Burpees
Start with Burpees
A) Clean and Jerk
AMRAP 15
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%
Then keep building if possible or hit a few more reps at 90%

B) AMRAP 2 x 5 Rounds:
12/9 Cal Air Bike or Row
8 Push Jerks 60/40
Max Burpees in remaining time
Rest 1min
You should have about a minute on the burpees, so if you don’t, scale back.