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

Samstag, 29.04.2017

28.04.2017

Warm up

400 m run

then

PVC pipe Warm up

3 rounds of

10 OHS

10 sotpress

10 snatch pull from hang

10 powersnatch from hang

 

Hang snatch

20
Hang power snatch

Work up to a heavy double for today, followed by 3 doubles at the same weight
Take your time. Regain power to be prepared for the lift.

 

 

WOD:

15 min amrap
10 handstand push ups
20 calorie row
10 pistols each leg

 

 

Freitag, 28.04.2017

27.04.2017

Warm up

Walking lunges gym round

25 Airsquats

25 Ringrows

25 Kbs

 
Strength:

Back squats

20
Find new PR

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2

min rest

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

If PR is already taken:

10 min to work up to 75% of 1 RM

then 5 sets x 5 reps @ e2mom

 

Wod:

“Jennifer”

26 min AMRAP:

10 pull ups

15 kb swings 24/16kg

20 box jumps 24/20″

 

Donnerstag, 27.04.2017

26.04.2017

Warm up

5+5 min wrist mobility / shoulder mobility

Barbell warmup

10 good mornings

10 push jerk

10 bend over rows

10 handstand kick ups

 

Strength:
Strict shoulder press
20
Find new PR

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2

min rest

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

If PR is taken:

10 min to work up to 75% and do a 5×2 rep e2mom

 

WOD:

10 rounds:
5 hang squat cleans 60/42

5 shoulder to over head

5 burpees over the bar

Mittwoch, 26.04.2017

25.04.2017

Warm up

10 min shoulder mobility

then

50 mountain climbers

40 hollow rocks

30 ohs with pvc

20 archrocks

10 sot press with pvc (all the way to looked position, strong shoulder belt)

 

Strength:

Overhead squats

20
Find new PR

Warm up:

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

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

If PR is already taken:

work up to 85% in 10 min and do 5 sets of 2 reps e2mom.

 

 

Work:

15 min amrap

21 – 18 – 15

Thrusters @ 45/30

HR push ups

when completed

amrap doubleunders

count du for score

Dienstag, 25.04.2017

Warm up

3 rounds of

15 hollow rocks

15 arch rocks

10 romanian deadlifts with barbell (activate hamstrings and glutes)

10 bend over row with barbell

 

Strength:

Deadlift

20
Find new PR

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2

min rest

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

 

If PR is taken:

10 min to work up to 75% of 1RM, then complete a 10min EMOM:

3 x TNG reps at same weight

 

Wod:

8 min emom:
Odd: 8 pull ups

Even: 8 box jumps 24/20″

then

8 min emom

Odd: 16 Kbs russian @ 32/24

Even: 16 sit ups

Montag, 24.04.2017

23.04.2017

Warm up

10 min Frontsquat mobility (Ankle, Lats and wrist)

then

25 airsquats

20 good mornings with barbell

15 hollow rocks

10 burpees

 

Strength:

Front squats

20
Find new PR

Warm up:

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

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

If you already found your 1 RM in Frontsquats:

Dead-stop frontsquats:

5×2 @85% of 1RM

*Once you stand, descend the weight down (Controlled) back into the bottom of squat….

*Complete a set every 1:45*

 

Work:

5 rounds:

40 Double unders

20 Push Press 45/30kgs

10 T2B

 

 

 

Freitag, 21.04.2017

20.04.2017

Warm up

5 min ankle mobility

1 round walking lunges gym round

25 air squats

20 superman

15 hollow rocks

10 burpees

 

Strength:

Back squats

20
Find new PR

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2

min rest

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

 

 

Work:
20 
3 rounds for time of:

Run 400 meters

15 pull-ups

50 air squats

15 pull-ups

Donnerstag, 20.04.2017

19.04.2017

Warm up:

3 rounds of

10 Jumping squats

10 Good mornings with barbell

10 Hollow rocks

 

Strength:

Deadlift

20
Find new PR

Warm up:

Set 1:  8 reps @ 30 – 50 %, 2

min rest

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

 

 

WOD:

5 min to prepare for snatches

4 RFT:

12 squat snatches @ 40/28

12 Burpees over the bar

12 Wbs

 

Mittwoch, 19.04.2017

18.04.2017

Warm up

15

5 min shoulder mobility

then 2 rounds of

20 jumping jacks

15 Pushups

10 hollow rocks

5 wallwalks

 

Strength:

Strict shoulder press
20
Find new PR

Warm up:

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

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

 

 

20 min EMOM:

Min 1: 15 burpees

Min 2: 15 front rack lunges with db 22,5/15

Min 3: ME double unders

Min 4: Rest

count doubleunders for score

Dienstag, 18.04.2017

17.04.2017

Warm up

3 Rounds NFT of:
15 cal row
10-15 press ups
30 hollow rocks

 

Strength:

Front squats

20
Find new PR

Warm up:

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

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

Set 3: 3 reps @ ~70%, 2 min rest

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

Set 5: 1 rep @ ~90%, 3 min rest

Testing reps:

1 rep @ last 100%, 3 min rest

NEW PR add 2-5% of last PR

 

WOD:

15 min AMRAP:
5 S2OH 50/35kgs
10 DeadLift
15 Box Jump 24/20″

 



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

Probetraining:

Wenn ihr ein Probetraining oder ein Drop in vereinbaren wollt,  dann schreibt uns bitte unter:

Info@crossfit-altona.de

Crossfit Altona

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

 

Öffentliche Verkehrsmittel

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Bus: 37, 283