CrossFit Goch

Das Ziel von CrossFit ist es an einer allgemeinen und integrativen Fitness zu arbeiten. Mit dem speziellen Kraft-Ausdauerprogramm, baut das CrossFit Training auf individuelle Skalierbarkeit von Belastung und Intensität und ist somit für Jedermann geeignet. Grundlage hierfür ist die ständig variierende Trainingsmethode mit funktionellen Bewegungen in hoher Intensität.

Unser Fokus liegt auf dem Erwerb oder der Verbesserung der zehn körperlichen Grundfertigkeiten: Kardiovaskuläre Ausdauer, Durchhaltevermögen, Kraft, Beweglichkeit, Explosivität, Geschwindigkeit, Koordination, Agilität, Präzision und Balance.

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Crossfit Goch Challenge 2016

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  • Training des Tages

    Montag 20 Februar 2017

    Skill&Mobility:

    A. Foam Rolling

    B. Kettlebell Swing Technik

    C. EMOM x 12

    1. KB Windmill 6 pro Seite

    2. KB Kossackensquat 6 pro Seite

    Kurs:

    A.

    Three sets of:
    Back Squat x 10 reps @ 20X1
    Rest 90 seconds
    Weighted Sit Ups x 15 reps
    Rest 90 seconds
    Reverse Snow Angels x 20 reps @ 3030
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 15 minutes of:
    10 Strict Pull-Ups
    20 Wall Ball Shots
    30 One Arm KB Swings

  • Training des Tages

    Sonntag 19 Februar 2017

    A.
    Four sets of:
    8 Bulgarian Split Squats (Left Leg) @ 30X1
    Rest 45 seconds
    8 Bulgarian Split Squats (Right Leg) @ 30X1
    Rest 45 seconds
    5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
    (go as heavy as possible; after the fifth push press, go directly into the walk)
    Rest 45 seconds
    5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
    Rest 45 seconds

    B. Open Workout 11.2

    Complete as many rounds and reps as possible in 15 minutes of:

    70 kg/45kg. deadlifts, 9 reps
    12 push-ups
    15 box jumps, 24-in. box

  • Teamsamstag

    Samstag 18 Februar 2017

    A.
    Every 3 minutes, for 9 minutes (3 sets):
    Strict Shoulder Press x 3 reps

    B.
    In teams of two, each member must complete the following for time:
    Row 1000 Meters
    15 Burpee Box Jump-Overs (24″/20″)
    30 Pull-Ups
    60 Kettlebell Swings (32/24 kg)

    Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

    After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

    C.
    In teams of two, each member must complete the following for time:
    Run 800 Meters
    15 Burpee Box Jump-Overs (24″/20″)
    30 Pull-Ups
    60 Kettlebell Swings (32/24 kg)

    Perform in the same format as Part A;

  • Training des Tages

    Donnerstag 16 Februar 2017

    A.
    Every 90 seconds, for 18 minutes (4 sets):
    Station 1 – Romanian Deadlift x 8 reps @ 4011
    Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
    Station 3 – Supine Ring Rows x 10 @ 2111

    B. Open Workout 12.1

    Complete as many reps as possible in 7 minutes of:

    Burpees

    This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

  • Training des Tages

    Mittwoch 15 Februar 2017

    A.
    Every minute, on the minute, for 16 minutes (4 sets of each):
    Minute 1 – Back Squat x 8 reps @ 3011
    Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
    Minute 3 – Hollow Rock or Hold x 30-40 seconds
    Minute 4 – Bat Wings x 6 reps @ 1215
    (hold KBs/DBs in the top position for 5 full second each rep)

    Goal is to use the same weights that you used on February 2, 2017.

    B.
    Three rounds for time of:
    100 Double-Unders
    10 Hang Squat Cleans 
    10 Burpees lateral over the Bar