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

2 legless rope climbs
6-10 commando pull ups
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

Join our gym. Join our family.

Openingstijden

Menu

Contact

Informatie

Designed by Evido Creative Agency