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

28.09.2016

27.09.2016

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

 

PR- Weeks

Bedarf

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work LV1:

12 min running clock

3 rounds of

20 wbs

15 squatcleans @ 50/35

10 pushpress

then

100 kbs @ 24/16 each drop of the kb costs 3 burpees

 

Work LV2:

3 x 5 min of evil

5 min of death

1 goblet squat @ 32/24

1 burpee

2 goblet squats

2 burpees

3, 4, 5 etc…

 

then

 

5 min of horror

amrap

16 wbs 12kg slamball / 20 pound medball

8 t2b

 

then

 

5 min of insanity

row for cal

 

Good luck and later on good night :)

 

Weightlifting:

Snatch

 

27.09.20

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

 

PR- Weeks

Bedarf

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work lv1:

From min 00 to min 05

Amrap

6 k2e / kneeraises

6 snatches @ 40/28

6 boxjump overs

 

1 min rest

 

from min 06 to min 09

 

amrap doubleunders

 

1 min rest

 

From min 10 to min 15

Emom 2 death

7 thrusters

7 burpees over the bar

 

Work lv2:

 

A 7 min amrap

25 unbroken (each trip costs 3 burpees and restart doubleunders)

1 squatclean @ 70/45

3 frontsquats

1 jerk

 

2 min rest

 

  1. B)

7 min timecap

21 – 15 – 9

Pullups

Deadlifts @ 100/70

Situps

 

25.09.2016

25.09.2016

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

 

PR Days

 

PR- Weeks

 

Bedarf

 

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

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

24.09.2016

24.09.2016

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

 

PR- Weeks

Bedarf

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

 

 

Work Lv1:

From min 00 to min 04

Accomplish

20 jumped chinups with a 3 sec hold at the top

rest 2 min

from min 06 to min 10

accomplish 50+ paralette dips from sitting position with feet on a 20 KG plate.

Count all paraletts for score. Every dip under 50 reps is 5 burpees after class.

From min 10 to min 15

Amrap

8 shoulder to overhead @ 45/31 ftg

16 situps

 

Work lv2:

15 min timecap to accomplish

3 bearcomplex @ 50/35

everytime the bar rests on the ground ist 3 burpees over the bar

25 t2b pullups (t2b and pullup counts as one and can´t be seperated)

4 x 250 m row after each row 1 ropeclimb

If you finish before timecap, restart the wod

23.09.2016

22.09.2016

PR- Weeks

Frontsquats

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work lv1:

15 min amrap

12 clean & jerk @ 50/35

8 knee raises

4 ringdips

 

Work lv2:

From min 00 to min 03

Amrap doubleunders

 

1 min rest

 

from min 04 to min 08

7!

7,6,5,4,3…

Snatches @ 45/31

Boxjumps over

 

1 min rest

 

From min 09 to min 15

Accomplish

21 – 15 – 9

Squatcleans

Pushups

22.09.2016

21.09.2016

General Warmup 3:

8 min

20 jumping jacks

20 froggers

20 pushups

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

 

PR- Weeks

Benchpress

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work lv1:

5 Rounds of

10 Ohs @45/31

10 wbs

10 pushups

 

Work lv2:

From min 00 to min 03

Amrap doubleunders

 

1 min rest

 

from min 04 to min 08

6!

6,5,4,3…

Snatches @ 45/31

Boxjumps over

 

1 min rest

 

From min 09 to min 15

Accomplish

21 – 15 – 9

Squatcleans

Pushups

 

Olylift:

cleans

21.09.2016

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

 

PR- Weeks

Deadlifts

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work LV1:

21 – 15 – 9

Thrusters @ 43/30

Cal rowing

Burpees over the bar

 

Work Lv2:

21 – 15 – 9

Thrusters @ 43/30

Pullups

Cal row

 

Olylift:
Snatch

20.09.2016

19.09.2016

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

 

PR- Weeks

Shoulder press

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work LV1:

15 min timecap

5 Rounds of

20 KBS russian 24/16

15 Situps

1 Ropeclimb

 

Work lv2:

20x emom

12 Pushjerk @ 50/35

15 T2b

12 OHS

19.09.2016

18.09.2016

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

 

 

PR- Weeks

Backsquats

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2 min rest

Set 2: 5 reps @ ~60%, 2 min rest

Set 3: 3 reps @ ~70%, 3 min rest

Set 4: 1 rep @ ~80%, 3 min rest

Set 5: 1 rep @ ~90%, 5 min rest

Testing reps:

1 rep @ last 100%, 5 min rest

NEW PR add 2-5% of last PR

25 min timecap

 

Work:

Lv 1:

12 min emom

7/5 pushups

5/7 ringrows / Pullups

10 Airsquats

 

Lv 2:

15 min Timecap

10 ! 10..9..8..etc

Thrusters

Burpees over the bar

Pullups

 

 

17.09.2016

16.09.2016

Warm up:

100 single unders

50 mountain climbers

25 sit ups

12 push ups

6 inch worm

 

Strength:

12 min

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

Push jerk

 

Gymnastic lv1:

25 x emom

1st 18/14 pushups

2nd 15 vups

3rd 12 alt pistols

4th 25 supermen

5th 10 boxjumps

 

Gymnastic lv2:

25 x emom

1st 20 / 16 pushups

2nd 20 vups

3rd 16 alt pistols

4th 12 pullups

5th 10 burpee boxjumps

 

 



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

 

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