ZATERDAG 22-01-2022
CROSSFIT “MUSCLE MAN ” 5-5-5-3-3-3-1-1 reps for load of: Cleans GYMNASTICS Pull-up cycle week 1/4
ZONDAG 23-01-2022
CROSSFIT “FIGHT GONE BAD” 3 rounds for reps of: 1 minute wall ball shots (6/9kg) 1 minute sumo deadlift high-pulls (25/35kg) 1 minute box jumps (20″) 1 minute push press (25/35kg) 1 minute row (Cal) 1 minute rest
TRIPLE 3
WARM-UP (10 min.) Every Minute x 9 Rounds of: In opbouwende fases: 1-4-7 Row easy => Row moderate => Row fast. 2-5-8 Jumping jacks => Single-unders => Double-unders 3-6-9 Dribble => High knees => High knees WORKOUT “Een hele lange workout, maar niet eentje waarin je dood gaat. Zorg dus dat je eventueel scaled naar…
VRIJDAG 14-01-2022
WARM-UP (10 min.) Part A: Bike or Ski 3” Part B: 3 rounds of: 6 barbell turn overs 6 barbell high pulls 6 barbell deadlifts SPECIFIC WARM-UP (10 min.) w/ empty barbell: 2 x 5 deadlifts 2 x 5 cleans 2 x 5 power snatches Into… 4 sets of 1 snatch Bouw hierin rustig op.…
DONDERDAG 13-01-2022
WARM-UP (10 min.) Part A: Jog 800m Part B: 5 minutes: 10/10 leg swings (voor/achter) 10 air squats 5 knee push ups 2 inch worms WORKOUT (30 min.) “Box step ups zijn geen probleem. De DB Push press zal tussendoor voor een ritme verstoring zorgen. Let op, het zijn niet veel push-presses. Maar graag zien…
WOENSDAG 12-01-2022
WARM-UP (10 min.) 1:00 jumping jacks 0:30 leg swings (voor & achter) 0:30 kaatsen (springen op de tenen) 0:30 leg swings (links & rechts) 0:30 dribble 1 round of 800m Run 30 sec Huppel 30 sec WORKOUT (15min.) “MIEP, MIEP!” “Deze workout is een zure go full retard. In deze sprints heb je precies genoeg…
DINSDAG 11-01-2022
WARM-UP (10 min.) Part A: Row 1000m (easy pace) Part B: 3 rounds of: 5 banded front raises 5 overhead presses (resistance band) 5 barbell rows 5 sit-ups SPECIFIC WARM-UP/STRENGTH (15 min.) 3 strict press w/ barbell 2 x 3 push press w/ barbell 2 x 3 push press w/ a 3 sec hold in…
MAANDAG 10-01-2022
WARM-UP (8 min.) 3 rounds of: 200m jog 10 box step ups, 20″/24″ 10 knee push ups 10 barbell ¼ jump squats 10 barbell presses PRE-WORKOUT (6 min.) 2 x 5 front squats w/ barbell 2 x 5 shoulder press 1 x 10 thrusters w/ barbell Build your weight for thrusters WORKOUT (30 min.) “BLAKE”…
MAANDAG 10-01-2022
CROSSFIT (OUTDOOR GYM) “BLAKE” – BENCHMARK WORKOUT 4 rounds for time of: 30m overhead walking lunges, 20kg plate 30 box jump, 20″/24″ 20 thrusters, 25/35kg 10 box handstand push-up Time cap: 30 minutes (VIRTUAL CLASS) “BLAKE” 4 rounds for time of: 30 lunges w/ backpack or heavy weight 30 tuck jumps 20 thrusters w/ backpack…
DINSDAG 11-01-2022
CROSSFIT (OUTDOOR GYM) “SCHRODINGER’S WORKOUT” AMRAP 18: 18/21 cal. row 21 push-ups 12/15 cal. row 15 seated pull-up (barbell in squat stands) 7/9 cal. row 9 V-ups (VIRTUAL CLASS) “SCHRODINGER’S WORKOUT” 100 mountain climbers 21 push-ups 75 high knees 15 bent over rows 50 jumping jacks 9 v-ups POWERLIFTING Upperbody focus