plan een intake

Programming week 52

Monday 22 December

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10/10 Wrist Leans

2-3 RFQ:

  • 10 Plate Squat & Presses
  • 10 Plate Bent Over Rows

Strength

Find a max

  • 1 RM Front Squat

And 3-4 RFQ:

  • 5-15 Chin Ups – during your warming up sets

 

Workout

3 min EMOM

  1. “X” Devil Presses
  2. “X” Box Step Ups
  3. “X” Box Jump Overs

Straight into:

6 min E2MOM

  1. 2 x “X” Devil Presses
  2. 2 x “X” Box Step Ups
  3. 2 x “X” Box Jump Overs

Straight into:

9 min E3MOM

  1.  3 x “X” Devil Presses
  2.  3 x “X” Box Step Ups
  3.  3 x “X” Box Jump Overs

You decide what “X” is. The goal is to keep a steady pace.

For the 2 min intervals you double the number

For the 3 min intervals you triple the number

Suggestions:

  • 6/12/36 Devil Presses
  • 12/24/36 Box Step Ups
  • 12/24/36 Box Jump Overs

Tuesday 23 December

Warming Up

1-2 RFQ:

  • 5/5 banded OH Pallof Press
  • 10/10 Leg Swings

1-2 RFQ with EB:

  • 5 High Pulls in Snatch Grip
  • 5 Behind the neck presses
  • 5 OH Squats
  • 5 Drop Snatches
  • 5 Tall Snatches
  • 5 High Hang Snatches
  • 5 Hang Snatches

Weightlifting

Build to a heavy:

  • 2 Snatch Balances

Then onto:

  • 1 Snatch
  • 1 Snatch Balance

Then onto:

  • 1 Snatch

 

*Build weight over all sets. The goal of today is to get comfortable catching the bar as low as you can.

Accessory

Every 90″ x 8

  • Odd: 1 OH Squat
  • Even: 3/3 Single Leg BB Deadlifts

Finisher

EMOM for as long as possible:

  • 10 Alternating DB Snatches*

*Add 2 reps every minute. If you are no longer able to make it within the minute the workout ends.

Score is highest number of reps completed within the minute x weight of your DB.

RX+ = 25/20 kg

RX = 22.5/17.5 kg

I = 17.5/12.5 kg

B = 10/7.5 kg

Wednesday 24 December

Warming Up

2 RFQ:

  • 10 Bent Over Flyes with light weights
  • 10 Samson stretches with light weights

Into 2 RFQ:

  • 10 Plate Good Mornings
  • 10 Plate Strict Presses

*Take a heavier plate for round 2.

 

Strength

3-3-3-3 reps of:

  • Deadlifts
  • Push Presses

 

Workout

16 min AMRAP

  • 2 x Bella Complex @ 60/40 kg
  • 12 TTB
  • 2 x Bella Complex @ 60/40 kg
  • 12 Cal Machine

I = 40/30 kg & Leg Raises

B = 30/20 kg & V-ups or Knee Raises

Bella Complex = 1 Clean, 1 STOH, 1 FSQ, 1 STOH

Thursday 25 December

XMAS CrossFit Workout

 

 

Friday 26 December

XMAS Strongman Workout

Saturday 27 December

Warming Up

  • 2 min skipping

Into 2 RFQ:

  • 10 m Bear Walks
  • 10 Wrist Push Ups
  • 30″ Plank Hold – optional HS hold for round 2

Gymnastics

3-4 RFQ:

  • HS Walk for max distance / HS walk to Wall / HS walk around a box
  • 35-50 DU/Crossover SU/DU

 

Into 2-3 RFQ:

  • 3-5 Wall Walks as close to the wall as you can keep a nice hollow position
  • 35-50 DU/Crossover SU/DU

 

*The goal of this part is to practice a skill you don’t master yet, so quality over quantity.

Workout

Every 5 min x 4-5

  • 10 Devil Presses @ 2 x 20/15 kg
  • 15 Box Step-Ups @ 2 x 20/15 kg
  • 15 Box Jump Overs @ 60/50 cm

*Choose a pace you think you can sustain for 25 minutes unbroken. So yes this should be slower than what you think you can manage. Track consistency of split times, aim for less than 10 sec difference per round. Your score is your slowest round

Sunday 28 December

Warming Up

With empty barbell 1-2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans & Strict Press
  • 5 Hang Muscle Cleans & Push Press
  • 5 Hang Power Cleans & Push Jerk
  • 5 Power Cleans & Split Jerks

 

Weightlifting

Re-TEST: BELLA COMPLEX

Find a max of:

  • 1 Clean
  • 1 STOH
  • 1 Front Squat
  • 1 STOH

 

Workout

For time:

21-15-9 reps of

  • SB Squats @ 60/50 kg
  • Burpee Pull Ups

TC = 15 min

*No complicated movements, so try to push the pace

I = 50/35 kg

B = 30/20 kg – Low bar