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1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 (1) 3616 800
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WOD
strength
4×10/10 reverse front lunges
90″ rest
metcon
6 rounds – 20″ on / 40“ off:
-thrusters
into
6 rounds – 20″ on / 40“ off:
-row
ENDURANCE
40′ emom
1st: 10/10 single arm db push press
2nd: 12/14 cal row
3rd: 20 db snatches
4th: max rep burpees
5th: rest
BASIC
modul II – presses
WOD
skillwork
clean & jerk
10′ emom:
2 clean & jerk
metcon
4 rounds for time:
-10 hang power clean
-10 lateral burpees
ENDURANCE
7′ amrap
-7 push ups
-14 goblet squats
3′ rest
7′ amrap
-7 burpee box jumps
-14 kb american swings
3′ rest
7′ amrap
-7/7 kb snatch
-14 kb frontrack lunges
3′ rest
7′ amrap
-7 burpee deadlift
-14 double unders
BASIC
modul III – basic lifts
WOD
strength
4×10 bent over rows
90″ rest
metcon
for time:
10-9-8-7-6-5-4-3-2-1
-pull ups
-double db/kb push presses
finisher
3′ amrap
-russian twists
ENDURANCE
20 rounds for time in teams of 2:
A: 20 wallballs + 40 Russian twists
B: max cal row
BASIC
modul IV – gymnastics
WOD
strength
4×10 glute bridges
90“ rest
metcon
20′ emom:
1st: 20 weighted box step ups
2nd: 10/8 cal echo bike
3rd: 20 double db/kb frontrack squats
4th: max rep burpees
5th: rest
ENDURANCE
for time:
-100 double unders
-90 plate ground to overhead
-80 sit ups
-70 burpees
-60 plate overhead lunges
-50 ring rows
-40 cal ergo
-30 push ups
-20 heartbeat squats
-10 single arm devil presses
BASIC
modul V – kettlebells
WOD
skillwork
4×10 floor presses
90“ rest
metcon
for time:
100 double unders
into
21-15-9
-double db snatch
-toes to bar
into
1000/800m row
into
9-6-3
-devil press
-toes to bar
into
100 double unders
20′ timecap
ENDURANCE
40′ amrap:
-3′ ergo
-30 kb swings
-100 single unders
-30 air squats
WOD
strength
pistols
metcon
5 rounds for time:
-10 alt. pistols
-10 handstand push ups
-20 air squats
-20 push ups
assistance
3 rounds:
-20 banded face pulls
-20 band pull aparts
ENDURANCE
12′ emom:
-6 burpees
-rest of minute max rep air squats
3′ rest
12′ emom:
-6 burpees
-rest of minute max rep sit ups
3′ rest
12′ emom:
-6 burpees
-rest of minute max rep single arm db snatch
WOD
team WOD
5 rounds in teams of 2:
-30 cal echo bike
-20 sync goblet squat
-15 sync kb swings
-10 sync alt. kb snatches
-10 alt burpee box jumps
finisher
3/3 2/2 1/1
kb get ups
increase weight by decreasing reps
BASIC
modul I – squats
1190 Wien
E: info@crossfitarch.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 (1) 3616 800
Heiligenstädterstraße 31, 1190 Wien
