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

    Mittwoch 18 Januar 2017

    A.
    Three sets of:
    Strict Shoulder Press x 8 reps @ 2111
    Rest 60 seconds
    Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
    Rest 60 seconds
    Plank Hold x 60 seconds
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Dumbbell Push Press
    20 Mountain Climbers
    (each switch of feet is one rep)

    Rest 4 minutes, and when the running clock reaches 8:00…

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Stationary Dips
    10 Burpees

  • Training des Tages

    Montag 16 Januar 2017

    Skill&Mobility:

    1. Überkopf und Hüft Mobilität

    2. Snatch Position Work

    3. EMOM x 16

    1 minute: 1 Snatch Pull/ 1 Snatch High Pull/ 1Muscle Snatch/ 1 Power Snatch

    2 minute: 3 Snatch Balance + 3 Overheadsquats

    Kurs:

    A.
    Three sets of:
    Back Squat x 10 reps @ 31X1
    (goal is to use the same weight used on January 11, 2017)
    Rest 90 seconds
    Nose-to-Wall Handstand Hold x 60 seconds
    Rest 90 seconds

    B.
    In teams of two, complete four rounds each of:
    Row 500 Meters
    16 m Walking Lunges with KB Farmer’s Carry 
    50 Double-Unders
    16 m Walking Lunges with KB Farmer’s Carry

    Partner B may begin rowing as soon as Partner A vacates the rowing machine.

  • Training des Tages

    Sonntag 15 Januar 2017

    A.
    Every 2 minutes, for 16 minutes (4 sets of each):
    Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
    Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

    B.
    Three rounds for time of:
    Run 400 Meters
    20 Kettlebell Swings 
    Run 400 Meters
    10 Burpees

  • Teamsamstag

    Samstag 14 Januar 2017

    A.
    Three sets of:
    Single Arm Overhead Press x 8-10 reps each arm
    Rest 2 minutes

    B.
    Complete with your Partner as many rounds and reps as possible in 30 minutes of:
    20 Push Presses
    20 Alternating Overhead Reverse Lunges
    20 Burpees Over the Barbell

    C.
    Every 90 seconds, for 9 minutes (3 sets of each):
    Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
    Station 2 – Bottom’s Up Kettlebell Carry x 24 m each arm

  • Training des Tages

    Donnerstag 12 Januar 2017

    A.
    Every 2 minutes, for 24 minutes (4 sets each) of:
    Station 1 – Supine Ring Rows x 10-12 reps @ 2111
    Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
    Station 3 – L-Sit or Hollow Hold x 60 seconds
    (accumulate the time if you’re unable to maintain this position unbroken)

    B.
    Against a 4-minute running clock, complete as many rounds and reps as possible of:
    5 Strict Pull-Ups
    10 Jumping Lunges
    15 Push-Ups

    Rest 60 seconds between sets, and complete a total of 3 sets