WARM-UP (12 min.) Part 1 3 rounds of: 6 inch worms 30 high knees (knie heffen) 6 lunges to samson stretch hold 3 sec 6 tuck jumps Part 2 3 rounds with an empty barbell of: 5 romanian deadlifts 5 strict high pulls 3 snatch grip behind the neck press SPECIFIC WARM-UP (8 min.) w/…
NAAM: Niké Vlasblom AANTAL KEER PER WEEK CROSSFIT: gemiddeld 4 keer per week FAVORIETE BENCHMARK: Mary HOE KWAM JIJ IN AANRAKING MET CROSSFIT? Dit kan ik me niet meer herinneren! Ik ben wel even zoet geweest met het teruglezen van Whatsapp berichten met ‘crossfit’ als zoekterm, maar dat heeft niks opgeleverd. Ik denk het ontstaan is…
WARMING-UP (10 min.) Part A: 1 set 0:30 jumping jacks 10 air squats 10 lunges 1 set 0:45 cardio 10 back squats (empty bar) 10 elbow punches / arm (barbell in de nek) 1 set 1:00 cardio 10 front squats (empty bar) 6 front rack lunges Part B: Tabata (8 rounds x 20 sec on…
CROSSFIT (OUTDOOR GYM) “FAST & FURIOUS” For time: 500m row 21 front rack lunges, 40/60kg 400m row 15 front squats, 40/60kg 300m row 9 front rack lunges, 42,5/65kg 200m row 6 front squats 42,5/65 100m row 3 front rack lunges 45/70kg 3 front rack squats 45/70kg (VIRTUAL CLASS) “FAST & FURIOUS” For time: 100 mountain…
CROSSFIT (OUTDOOR GYM) “SP3CI4L 0N3” 5 rounds for time of: 30 triple-unders / double-unders / 0:45 attempts 5 power snatches 35/50kg (VIRTUAL CLASS) “SP3CI4L 0N3” 5 rounds for time of: 30 triple-unders / double-unders / triple pinguin / double pinguin 10 object power snatches, alt. POWERLIFTING Lowerbody focus
CROSSFIT (OUTDOOR GYM) “HIPSTER HELEN” 3 Rounds for time of: 400m run 21 kettlebell swings, 20/24kg 12 inverted rows (barbell in squat stands) (VIRTUAL CLASS) “HIPSTER HELEN” 3 Rounds for time of: 120 lateral hops / high knees 21 object swings 12 push-ups WEIGHTLIFTING Clean and Jerk Focus GYMNASTICS Handstand & Hollow Focus
CROSSFIT (OUTDOOR GYM) “HOGAN KNOWS BEST” 10-8-6-4-2-2-4-6-8-10 reps of: Shoulder press (strict) (VIRTUAL CLASS) “HOGAN KNOWS BEST” 10-8-6-4-2-2-4-6-8-10 reps of: Object shoulder press / arm POWERLIFTING Upperbody focus
CROSSFIT (OUTDOOR GYM) “OVER AND UNDER” AMRAP 15: 12 burpees over the bar 9 power cleans, 40/60 6 V-ups (VIRTUAL CLASS) “OVER AND UNDER” AMRAP 15: 12 burpees over object 9 power cleans, alt. 6 V-ups POWERLIFTING Lowerbody focus WEIGHTLIFTING Overhead squat en posities focus
CROSSFIT (OUTDOOR GYM) “THE HIGHEST STANDARD” 8-8-5-5-3-3 Reps: Inverted row (barbell in squat stands) Deadlifts, 80/100kg (VIRTUAL CLASS) “THE HIGHEST STANDARD” AMRAP 10: 10 Bicep curls (5/5) 10 Single leg deadlifts (5/5) GYMNASTICS Single leg squat + L-sit Focus
CROSSFIT (OUTDOOR GYM) “FLASH” For Time: 800m run / bike / row / ski Rest 2:00 400m run / bike / row / ski Rest 1:30 200m run / bike / row / ski Rest 1:00 100m run (VIRTUAL CLASS) “FLASH” For Time: 50 burpees Rest 2:00 25 burpees Rest 1:30 15 burpees Rest 1:00…
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