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 24 Mai 2017

    A.
    Three sets of:
    Sandbag Squat x 10- 12 reps @ 3011
    Rest 45 seconds
    Ring Rows x 8-12 reps @ 2111
    Rest 45 seconds
    Walking Lunges with Dumbbells x 20 steps @ 1010
    Rest 45 seconds
    Single-Arm Trap 3 Raises x 8-10 reps @ 2111
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Burpee Pull-Ups
    10 Kettlebell Swings
    20 Air Squats

  • Training des Tages

    Montag 22 Mai 2017

    Skill&Mobility:

    Gymnastic Zirkel

    Two person for 6 Minutes at each Station:

    Ring Toes to Bar/ Box Walks/  Kip Swings/ Ring Support/ Rope Climb/ HS Shoulder Tabs

    Kurs:

    Against a 4-minute running clock, perform the following for max reps:
    Run 400 Meters
    L-Seated Dumbbell Presses x Max Reps
    (use a weight that you could press for 8-10 unbroken reps)

    Rest exactly 4 minutes, and then . . .

    Complete as many reps as possible in 4 minutes of:
    Dumbbell Burpee Box Step-Ups (20″)

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Strict Pull-Ups
    5 Dumbbell Thrusters
    (same weight as was used for L-seated presses)

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    10 Jumping Lunges (or Alternating Reverse Lunges)
    15 V-Ups

  • Training des Tages

    Sonntag 21 Mai 2017

    A.
    Three sets of:
    Dumbbell Bench Press x 8-10 reps @ 30X0
    Rest 45 seconds
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 45 seconds
    Elbows to High Plank x 10 reps
    Rest 45 seconds
    Supine Ring Row x 8-10 reps @ 3111
    Rest 45 seconds

    B.
    In teams of two, with only one partner working at a time, complete four sets each of:
    Row 500 Meters
    30 Kettlebell Swings

  • Teamsamstag

    Samstag 20 Mai 2017

  • Training des Tages

    Donnerstag 18 Mai 2017

    A.
    Three sets of:
    Bulgarian Split Squat x 8-10 reps each @ 30X0
    Rest 30 seconds
    Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
    Rest 30 seconds

    B.
    Rounds of 15, 12 and 9 reps for time of:
    Dumbbell Thruster
    Burpee to Target 6″ Above Standing Reach