plan een intake

Programmering week 6

Monday 6 February

Warming-up

3 RFQ:

  • 1′ machine
  • 10 Barbell back lunges
  • 5 inchworms
  • 30” D-ball bear hug

Weightlifting – Power Snatch

5-5-3-3-3-1-1-1-1

*Use the heaviest weight you can for each set.

*No touch and go

 

Workout

9 min AMRAP

  • 3 Wall Walks
  • 10 Box jump over 60/45CM
  • 7 pull ups

Tuesday 7 February

AMRAP 7 min for quality:

  • 5 L/R World’s greatest stretches
  • 5 Tempo air squats 4 sec negative 2 hold 4 up
  • 5 strict ring dips

Weightlifting – Back Squat waves

  • 1×5
  • 1×3
  • 1×1
  • 1×5
  • 1×3
  • 1×1
  • 1×5
  • 1×3
  • 1×1

*Rest as needed

*Strart first wave at 75% 1RM nd go heavier each wave.

*Do not go over 87.5% 1RM

 

Workout

4 RFT:

  • 15 Power Snatches 42/30Kg
  • 15 pull-ups

*Focus on the movement you want to improve the most and go for unbroken sets in this!

*Rest 2 min between rounds

Wednesday 8 February

Warming-up

3 RFQ :

  • 10 ring rows 
  • 20 M suitcase carries L/R
  • 12 cal machine

Strength 

3 RFQ:

  • 12-8 strict chin-ups
  • 12 D-ball squats 50/35Kg
  • 15 M yoke carry, pick load (heavy)

Workout

16 min AMRAP

  • 10 Double DB Back lunges 2x 22.5/15KG
  • 15 pistols
  • 35 Double Unders

Thursday 9 February 

Warming-up

3 RFQ:

  • 1′ machine
  • 10 Burpees to target
  • 1′ Sandbag hold

Conditioning

35 min AMRAP

  • Run 400M
  • Row 600M
  • 50 Box step over

*Endurance/ capacity work. It’s simple hold the pace and effort on all movements the same for 35 min. It’s a pacer.

Friday 10 February

Warming-up

  • 800M jog

Then 3 rounds:

  • 15 air squat
  • 10 L/R banded strict presses
  • 10 KB Deadlifts, pick load

 

CrossFit Total – Buddy edition ;)

Sum of the best of 3 attempts at each lift:

  • Back squat
  • Shoulder press
  • Deadlift

*Score is total weight you lifted as a team

Saturday 11 February

Warming-up

3 RFQ:

  • 400 M Run
  • 5 sotts press (empty barbell)
  • 10 banded goodmornings
  • 5 broad jump burpees

 

Weightlifting – Snatch complex

Every 2:30 min for 15 min

  • 1x snatch deadlift 1x low hang snatch 1 x hang snatch

*Start at 65% 1RM and build up through the sets to a heavy complex for the day

 

Workout

3x 3 min AMRAP

  • 5 strict handstand push ups
  • 10 cal echo bike

*Rest 2 min between rounds

<Sunday 12 February

Warming-up

3 RFQ:

  • 400M Row
  • 10 Ring rows
  • 30” handstand hold
  • 10 ring push ups

Gymnastics skills  – EMOM 12 min

  1. 2 legless rope climbs
  2. 6-10 commando pull ups
  3. 10M handstand walk

Workout

2 RFT:

  • 50 Double unders
  • 40 Double DB DL 2x 30/22.5KG
  • 50 Double unders
  • 40 Wall ball shots 9/6Kg

*TC = 11 min