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

25.07.2016

25.07.2016

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

 

Endurance:

10 x 30/30

Wallballshots

 

Weightlifting LV2:

Squatclean

3 – 3 – 3  @ 80%

2 min rest between sets

 

Weightlifting LV1:

8 min

Squatclean work

3 x 3 sets @ ahafa

 

Workout lv1:

20 min amrap

10 situps

10 deadlifts @ 45/31

10 burpees over the bar

10 shoulder to over head @ 45/31

10 Boxjumps

10 Frontsquats @ 45/31

 

Workout lv2:

Cindy

20 min amrap

5 pullups

10 Pushups

15 Airsquats

22.07.2016

21.07.2016

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

Benchpress

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

 

Skill 1&2:

10 min

Powersnatch

 

Work:

LV 1:

10 x emom

6+ Backsquats @ 45/31

6 pushups

count +Backsquats for score

 

Lv2:

10 Rounds for time of

5 Frontsquats @ 60 % of your 1 rm

6 froggers toes to palms height

7 Burpees

21.07.2016

20.07.2016

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

 

Weightlifting LV1:

15 min

Clean & Jerk progression

 

Weightlifting LV2:

15 min to

Find your  todays 1 rm C&J

 

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 20

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

20.07.16

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

 

Strength:

15 min

Backsquat

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

 

Gymnastic:

10 min

 

Skill level 1:

4x 20/40

hold @ ring dip bottom pos

4x 20/40

hold @ ring dip top pos

 

skill level 2:

4x emom

3+ strict ring dips unbroken (kipping allowed)

count dips for score

 

Work:

Level 1:

15 min tc

Buy in 30 Burpees

30 thrusters @RX 40/28

30 cal rowing

30 kbs american @ RX 24/20

30 goblet squats

buy out 300 m run

 

Level 2:

15  min tc

buy in 300m farmers walk with plates RX 2x 20/15

30 doubleunders unbroken (2 attempts @ 3 rd attempt break it down)

30 Kb snatches alterned @ RX 24/16

30 Pushups

30 pistols alterned

300 m run

 

Olylift:

Snatches

 

19.07.2016

19.07.2016

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

 

Gymnastic Level 1:

8 x emom

4+ unbroken pushups

 

Gymnastic Level 2:

9 x emom

1st 4 hspu

2nd 15 situps

3rd 6+ kipping pullups

count pullups for score

 

Strength:

15 min

Deadlift

3 x 20 reps @ 60% of 1 rm

 

Wod:

Karen

150 Wbs for time

18.07.2016

17.07.2016

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

 

 

Skill Level 1:

10 min

Doubleunders

 

Endurance Level 2:

5 x 60 / 60

Doubleunders

 

Strength:

15 min

Ohs

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

 

Work:

 

Level 1:

From min 00:00 to min 02:00

Max Cal rowing

From min 02:00 to min 05:00

Rest

From min 05:00 to min 10:00

Cindy

From min 10:00 to min 12:00

Rest

From min 12:00 to min 15:00

Amrap

5 thrusters @ RX 45/31, S1 40/28

5 boxjumps

 

Level 2:

From min 00:00 to min 02:00

Max Cal rowing

From min 02:00 to min 05:00

Rest

From min 05:00 to min 10:00

5 Ringrows

5 Pushups

20 airsquats

From min 10:00 to min 12:00

Rest

From min 12:00 to min 15:00

Amrap

5 thrusters @ RX 40/28, S1 35/25

5 boxjumps

 

Olylift:

Cleanprogress

16.07.2016

15.07.2016

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

 

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:

 

Level 1 :

3 rounds of

21 Thrusters RX 45/31, s1 40/28

15 cal rowing

9 Pushups

 

Level 2:

21 – 15 – 9

Powersnatches from the hang @ RX 45/31, s1 40

9 – 15 – 21

T2b

15.07.2016

14.07.2016

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:

 

Level 1:

8 rounds of

3 ringdips / 5 lowering dips

5 Snatches @ RX 40/28, s1 35/24

7 boxjumps

 

Level 2:

6 rounds of

10 wbs

12 kbs russian @ RX 32/24, s1 24/20

14 cal rowing

14.07.2016

13.07.2016

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- 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:

LV 1:

21 – 15 – 9 – 6

Deadlifts @ 75% of 1 RM

Burpee Boxjumps

 

LV 2:

21 – 15 – 9 – 3

Pullups

Pistols

Burpees

12.07.2016

11.07.2016

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:

Lv 1:

12 min emom

5+ pushups

5 ringrows / Pullups

10 Airsquats

 

Lv 2:

15 min Timecap

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

Thrusters

Burpees over the bar

Pullups

 

Onramp 2:

KBS 10 min

K2E/T2b 10 min

 

Work:

10!

KBS russian

T2b



APPOINTMAN

Preise

  • 1 — 2 x/Woche: 90€ mtl.
  • 3 — 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

S-Bahn: Bahrenfeld (S1, S11)
Bus: 37, 283