Unsere Philosophie

WHAT´S CROSSFIT

Vergiss alles, was du nie über Fitnessstudios wissen wolltest. CrossFit ist die Alternative zum üblichen „Drauflosgepumpe“ in deutschen Muckibuden. Bei uns trainierst du keine einzelnen Muskelgruppen. Stattdessen liegt der Fokus ausschließlich auf funktionellen Bewegungen die den gesamten Körper trainieren. Das Training findet in kleinen persönlichen Gruppen statt unter der ständigen Anleitung professioneller Trainer. Die Einheiten sind kurz, hart und abwechslungsreich.



Unser Training

GET REAL RESULTS

Dich erwartet täglich ein neues WOD “Workout Of The Day”. Bei jedem WOD werden Ausdauer, Kraft, Beweglichkeit, Schnelligkeit und Koordination trainiert. Daraus lassen sich unzählige Variationen von WODs entwickeln. Es wird also bestimmt nie langweilig.



Unser Versprechen

NO ONE WILL BE LEFT BEHIND

Du musst nicht erst in Form sein um bei uns mitzumachen. Unser Programm ist so konzipiert, dass man es auf die Fähigkeiten jedes einzelnen anpassen kann, unabhängig von der körperlichen Konstitution. Egal ob Anfänger oder Leistungssportler: Wir machen aus dir einen gesünderen, fitteren Menschen.



Unsere Community

TEAM UP

Es bedeutet uns sehr viel, dass sich jeder bei uns willkommen fühlt. Denn anders als in normalen Fitnessstudios gibt’s bei CrossFit Altona keine Alleingänge. Wir trainieren, schwitzen, leiden und lachen gemeinsam. No more flying solo!

Workout Of The Day

25.08.2016

25.08.2016

 

General Warmup 1

8 min

1 min high intense rowing

15 GHD situps / 15 hollow rocks

15 Hip extensions / 15 Arch rocks

10 Pullups / jumping / Ringrows

10 Push ups / Ring dips (strict)

10 Back lunges, last 2 as a Samson flow

10 x shoulder dislocation

banded shoulder mob

 

Gymnastic:

5 min

Handstand work

 

Strength:

15 min

Backsquats

5 – 3 – 2 – 2 – 1 @ 80, 85, 90, 90, 95%

 

Work lv1:

16 min amrap

10!

Pushups

Cleans @ 40/28

Rest of the time situps

 

Count situps for score

 

Work lv 2.

running clock

4 min amrap

30 snatches @ 50/35, s1 45/31

rest of the time cal rowing

 

2 min rest

 

4 min amrap

30 thrusters

rest of the time burpees over the bar

 

2 min rest

 

4 min  amrap

30 clean & jerks

rest of the time wbs

 

Count all repetitions for score

24.08.2016

24.08.2016

General Warmup 4:

8 min

walking lunges gym round

Crab walk gym round

20 ringrows

bear crawl gym round

20 db snatches alterned @ feel

2 tgu each side KB/DB

banded shoulder mobility

 

5 min to prepare for weighlifting

 

Weightlifting lv1:

Squat cleans

12 min to work up to your 1 RM

 

Weightlifting lv2:

12 x emom @

1 squat clean

1 frontsquat 2 sec pause at bottom

1 Jerk

 

Work lv1:

5 rounds

500 m row

10 Thrusters @ 43/28

 

Work lv2:

From min 00 to min 6

Amrap

10 snatches @ 50/35

10 boxjumps

 

2 min rest

 

from min 8 to min 12

buy in 300 m run

8 pullups

8 Kbs @ 32/24

 

Olylift:

cleans

23.08.2016

22.08.2016

General Warmup 3:

8 min

20 jumping jacks

20 froggers

20 ringpushups

20 bendover rows unbroken with dumbbells 20 /15

20 beatswings

2 x samson flow

2 x 25 count handstand hold 10 count rest

banded shoulder mobility

 

Skill Lv1:

10 min

Kipping / Pullups

 

Skill Lv2:

10 min

Ring muscle ups

 

Strength:

15 min

Pushpress

5 – 5 – 5 – 5  @ 85%

 

Work lv1:

6 min to accomplish

60 Frontsquats @ 50/35, s1 45/28

2 min rest

6 min to accomplish

120 airsquats

 

Work lv2:

3 rounds of

27 wbs

21 cal rowing

15 cleans @ 60/42

22.08.2016

General Warmup 2:

8 min

20 Burpees

Crabwalk there and back

20 Sit ups

20 Kbs

20 t2b

20 Airsquats

20 Doubleunders

2 Wallwalks

Banded shoulder mob

 

Strength:

15 min

3 x 20 unbroken Deadlifts @ 60% of 1 RM

each rest oft he bar on the ground during the set, costs 3 burpees for the whole gang at the end of training.

3 min rest between sets

 

Endurance lv1 & lv2:

10 x 35 / 25 WBS

 

Workout lv1:

12 min timecap

 

Buy in

3 rounds of

12 cal rowing

6 burpees over the rover

 

rest of the time

amrap

5 pushups

7 vups

9 boxjumps

 

count amrap rounds for score

 

Workout lv2:

12 min timecap

50 snatches @ 50/35 s1 40/28

50 cal rowing

50 airsquats

 

Olylift:

Snatch progress

20.08.2016

20.08.2016

General Warmup 1

8 min

1 min high intense rowing

15 GHD situps / 15 hollow rocks

15 Hip extensions / 15 Arch rocks

10 Pullups / jumping / Ringrows

10 Push ups / Ring dips (strict)

10 Back lunges, last 2 as a Samson flow

10 x shoulder dislocation

3×10 banded shoulder mob 3 ways

 

Strength:

15 min

Ohs

5 – 5 – 5 – 5 @ 80, 85, 85, 85%

 

Work:

 

Lv1:

5 rounds of

5 doubleunders

10 boxjumps

5 doubleunders

10 K2E

5 doubleunders

10 Frontsquats @ 50/35

 

Lv2:

15 min amrap

2 Burpee boxjumps

3 hang cleans @ RX 50/35

4 t2b

every round ad 1 rep each

 

Olylift:

Cleans

19.08.2016

19.08.2016

General Warmup 1

8 min

1 min high intense rowing

15 GHD situps / 15 hollow rocks

15 Hip extensions / 15 Arch rocks

10 Pullups / jumping / Ringrows

10 Push ups / Ring dips (strict)

10 Back lunges, last 2 as a Samson flow

10 x shoulder dislocation

3×10 banded shoulder mob 3 ways

 

Gymnastic lv1:

10 min Kipping progress

 

Gymnastic lv2:

10 x emom

3 c2b pullups

3 hspu

 

Work lv2:

From min 00 to min 10

Accomplish

3 sets of

25 wbs

25 doubleunders

 

2 min rest

 

from min 12 to min 24

12 min amrap

3 squat cleans @ 85% of 1 rm

15 cal rowing

 

work lv 1:

from min 00 to min 03

amrap

doubleunders

 

2 min rest ( 3 min to prep for work)

 

from min 08 to min 15

7 x emom @ 70% of 1 RM

3 cleans

3 frontsquats

1 jerk

 

2 min rest

 

from min 17 to min 20

amrap

cal rowing

 

18.08.2016

17.08.2016

General Warmup 4:

8 min

walking lunges gym round

Crab walk gym round

20 ringrows

bear crawl gym round

20 db snatches alterned @ feel

2 tgu each side KB/DB

banded shoulder mobility

 

ANNE

 

Work Lv1:

250 doubleunders or 750 singleunders

200 airsquats

150 ringrows

100 pushups / scaled version

50 burpees

 

Work LV2:

 

250 DOUBLEUNDERS

200 AIRSQUATS

150 PULLUPS

100 PUSHUPS

50 BURPEES

17.08.2016

16.08.2016

General Warmup 3:

8 min

20 jumping jacks

20 froggers

20 ringpushups

20 bendover rows unbroken with dumbbells 20 /15

20 beatswings

2 x samson flow

2 x 25 count handstand hold 10 count rest

banded shoulder mobility

 

Strength:

15 min

Deadlifts

5 – 3 – 2 – 2 – 1+ @ 80, 85, 90, 90 ,95%

 

Weightlifting lv1:

10 min

squatclean progression

 

Weightlifting lv2:

8 x emom

3 Power cleans

2 squat cleans

1 jerk

@ 60% of 1 rm

 

Work lv1:

10 min timecap

21 – 15 – 9

thrusters 40/28

Boxjumps over

 

 

Work lv2:

8 min amrap

8 american kbs

8 boxjumps over

8 t2b

16.08.2016

15.08.2016

Warm up:

10 min

500 m row

15 Pushups

15 Hollow rocks

15 Pullups / Ringrows

15 Superman

15 Burpees

 

Strength:

15 min to accomplish

Frontsquats

3 – 3 – 3 @ 95%

3 min rest between sets

 

Work lv1:

10 rounds of

6 Power cleans

5 Pushpress

4 Frontracked Lunges

3 Burpees over the Bar

@45/31

 

Work lv2:

Benchmark double header

20 min timecap

Fran

21 – 15 – 9

Thrusters

Pullups

 

2 min rest

 

then

 

diane

21 – 15 – 9

Deadlifts @ 100/70

Hspu

 

Add both times as score

 

If time remaining do wbs each wbs takes 1 sec of the total score.

15.08.2016

14.08.2016

General Warmup 1

8 min

1 min high intense rowing

15 GHD situps / 15 hollow rocks

15 Hip extensions / 15 Arch rocks

10 Pullups / jumping / Ringrows

10 Push ups / Ring dips (strict)

10 Back lunges, last 2 as a Samson flow

10 x shoulder dislocation

3×10 banded shoulder mob 3 ways

 

Strength:

15 min tc

Backsquats

5 – 3 – 2 – 2 – 1 @80/85/90/90/95%

 

5 min to prepare for work

 

Work lv2:

 

A)

From min 00 to min 06

Find your 1 rm Powerclean

 

1 min rest

 

B)

From min 07 to min 15

8 x emom

7 – 7 – 7

Thrusters @ 43/31, s1 35/25

Pullups

Burpees

 

2 min rest

 

C)

From min 17 to min 20

Amrap cal rowing

 

Rounds of emom x cal for score

 

Work lv1:

 

A)

From min 00 to min 06

Accomplish

Amrap

3 ringdips / Boxdips

5 Pushups

7 jumping pullups

 

1 min rest

 

B)

from min 07 to min 14

accomplish

30 Thrusters @ 40/28

30 Boxjumps

 

1 min rest

 

C)

from min 15 to min 18

amrap

cal rowing

 

Time of B x calories of C

 

Olylift:

cleanprogress / cleanpull / transmission



APPOINTMAN

Preise

  • 2 x/Woche: 90€ mtl.
  • 4 x/Woche: 110€ mtl.
  • 10er Karte: 160€
  • So oft du willst: 130€ mtl.
  • Personal Training: 80€/Std.

CFA-Schnuppermonat:

  • 3x /Woche für: 75

Crossfit Altona

Friesenweg 4
22763 Hamburg
040 / 339 804 07
info@crossfit-altona.de

 

Öffentliche Verkehrsmittel

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Bus: 37, 283