CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

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Training für zu Hause am 10.05.2020

Starterkurs bei CrossFit Bonn

Equipment: none
3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm up:
2-3 Rounds
3 V-into Cobra
20 High knees
3 deep Squat hold into rotation right/left
20 Jumping Jacks

7 Rounds for Time (TC 50min)
10 Burpees
20 Jumping Lunges
30 Air Squats
10 Push ups
20 Sit ups
30 Jumping Jacks

Training für zu Hause am 09.05.2020

Equipment: Wall, Box, add object
3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm up:
2-3 Rounds
10 Pass through
5 Inch wurm into squat
20 sec. Hollow hold

Strength:
3 Rounds Handstand skill
9min EMOM alt.
20-30sec. Handstand hold
10 Handstand shoulder Shrugs
6 Handstand shoulder taps

WOD: “Home Kelly”
5 Rounds for Time
400m Run or 75 Mountain Climber
30 Box Jumps or Step ups
30 Wall Ball or Thruster (add object)

Training für zu Hause am 08.05.2020

Equipment: add object
3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k
Warm up:
2-3 Rounds
20 Pinguin
10 Reverse Snow Angel
5 Dolphine

Core:
5 Rounds
30 sec. Plank
10 Hollow Rocks
5 V-ups

30 sec. Rest

Strength:
3 Rounds max. effort Push up with 90 sec. Rest between sets.
WOD: Chipper (TC: 12min)
50 Pinguin
20 Mountain Climber
50 Jumping Jacks
20 Push ups
50 Air Squats
20 Pike Push ups

Training für zu Hause am 07.05.2020

Equipment: -None-

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm up:
2-3 Rounds
5/5 Toe Pull
5 1 ¼ Squat
5 Bridge
10 Sit ups

Strength:
4 Rounds off 25 Reps Jumping Squats
Rest between 1 und 2 = 90 sec. Rest
3 und 4 = 120 sec. Rest

WOD:

2 Rounds (TC 25 min)
10 Burpees
20 Mountain Climber
30 Push ups
40 Air Squats
50 Sit ups
60 Lunges

Training für zu Hause am 06.05.2020

Equipment: Odd Object for Front Squats & Step Ups (Backpack etc.) / Odd Object für Single Arm Thruster (Sixpack etc.)

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm-Up:
2 Rounds of:
10 Kang Squats
8 Frog Glute Bridges
6 Single Arm Strict Presses
20 sec. Plank Walk

Strength:
A :
Tabata of: Odd Object Front Squats
B:
Tabata of: Dynamic Side Plank (alt. each round)

Workout:
3 x 5 Minute AMRAP of:
15 Burpee Tuck Jumps
20 Single Arm Thruster (10 each arm)
30 Odd Object Step Ups

  • Rest 3 minutes –

Training für zu Hause am 05.05.2020

Equipment: add object

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm up:

2-3 Rounds
5/5 Shoulder Circles
5 Dolphine
5/5 Wall Lat activation
5 Scapula Push up
5 Scapula Bentover Row

Strength:

4 Sets off max. effort Push ups
between Set 1 und 2 (90 sec. Rest)
Set 3 (120 sec. Rest)

WOD:
21-15-9 TC 10min
Thruster
Bentover row (add object)
Burpees over object

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope

3-5 Zwerchfellstretch
Gelenkroutine

Warm-Up: 3 Rounds
10 alt. Lunge
8 Plank Scapular Push Up to Dolphin
6 Jump Squat
4 Pike Push Ups (sc:Hand Release Push Ups)

Strength: 3 Rounds
10-12 Seated Odd Object Strict Press
6-8 Single Leg Bent Over Row (each leg)

Workout: 15 Minute AMRAP
10 Odd Object Thruster
30 Double Under (sc: 30 Single Under / 30 Penguin Jump)
10 Lateral Burpees over Odd Object
30 Double Under (sc: 30 Single Under / 30 Penguin Jump)

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm-Up:
3 Rounds of:
10 alternating Lunges
8 Plank Scap Push Up to Dolphin
6 Jump Squats
4 Pike Push Ups /Hand Release Push Ups

Strength:
3 Rounds
Seated Odd Object Strict Press x 10-12 Reps
Single Leg One Arm Row x 6-8 Reps (each side)

Workout:
15 Minute AMRAP of:
10 Odd Object Thruster
30 Double Under / 30 Single Under / 30 Penguin Jumps
10 Lateral Burpees over Odd Object
30 Double Under / 30 Single Under / 30 Penguin Jumps

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U
Gelenkroutine – https://youtu.be/CMeJzvAJU8k

Warm-Up:
3 Rounds of:
10 alternating Lunges
8 Plank Scap Push Up to Dolphin
6 Jump Squats
4 Pike Push Ups /Hand Release Push Ups

Strength:
3 Rounds
Seated Odd Object Strict Press x 10-12 Reps
Single Leg One Arm Row x 6-8 Reps (each side)

Workout:
15 Minute AMRAP of:
10 Odd Object Thruster
30 Double Under / 30 Single Under / 30 Penguin Jumps
10 Lateral Burpees over Odd Object
30 Double Under / 30 Single Under / 30 Penguin Jumps

Training für zu Hause am 03.05.2020

Equipment: Odd object

3-5 Zwerchfellstretch
Gelenkroutine

Warm up: 2-3 Rounds
15sec. S.L. Stance
10m Bear Walk
10m Inch Wurm
10 Russian Baby Maker

Strength: 3 Rounds alt.
12 Feet elevated Split Squats with odd object (each)
8 S. L Deadlift with odd object (each)

WOD: 12min AMRAP
15 Jumping Squat
12 G2OH with odd object
9 V-ups