plan een intake

Programmering week 8

Monday 20 February

Warming-up

7 min AMRAP for quality:

  • 10 Barbell good mornings
  • 10 Barbell front squats
  • 10 Clean grip high pulls
  • 12 cal machine

 

Weightlifting – split jerk

3-2-2-2-2-2-1-1

*Start at 70% and build up to max 87%

*Rest as needed between sets

*Technique work!

 

Workout

For Time:

  • 20 M Handstand walk
  • 15-12 Chest to bars
  • 15 Double DB Deadlifts 2x 27.5/20Kg
  • 25 Toes-to-bar 

Rest 1 min

  • 20 M Handstand walk
  • 15-12 Chest to bars
  • 20 Double DB Deadlifts 2x 27.5/20Kg
  • 20 Toes-to-bar

Rest 1 min

  • 20 M Handstand walk
  • 15-12 Chest to bars
  • 25 Double DB Deadlifts 2x 27.5/20Kg
  • 15 Toes-to-bar

*Scaling: choose a strength or skill option:

  • 20 m HS walk: 3 wall walks OR 20 HS shoulder taps
  • Chest to bars: chest to rig on low bar OR kipping pull ups 
  • TTB: toes to rig OR kipping knee raise/alternating TTB

 

Tuesday 21 February

Warming-up

3 RFQ:

  • 1 min machine
  • 30” L/R banded shoulder stretch
  • 10 Goblet squats, pick load (DB)
  • 30” hollow rocks

 

Weightlifting – Front Squat

  • 2 x6 at 65%
  • 1×6 at 75%
  • 2×6 at athlete choice ??

*Find a heavy 6 RM front squat for the day

* Rest 1:30 min between sets

 

Gymnastic work

Spend some time on finding the right ring exercise and pistol variation. Then:

Every 2 min x 6

  • 5 ring muscle ups + 12 pistol squats 

*Scaling: RMU: 3-5 RMU on low rings (with feet on box) / 5 ring rows & 5 ring dips 

Pistols: pistols with elevated heel, pistols to box/band, lateral step ups (with KB)

Wednesday 22 February

Warming-up

5 min AMRAP for quality

  • 30” kipping beat
  • 10 pvc shoulder rotations
  • 10x -> <-hollow to arch roll

 

Gymnastic Work

  • 20-25 unbroken Toes to bar

Rest 2 min

3 RNDS for Quality:

18-15-12

  • Toes to Bar
  • 50 Double Unders

*rest 1 min between RNDS -> Try to work on big sets at the TTB Goal is unbroken or max 2 sets. And during your double unders just try to find a higher pace than normally

*Scaling: TTB: Alternating TTB or kipping knee raises

DU: 45-60″ DU practice or 100 SU

 

Accessory

3 RFQ:

  • 10 M Double KB overhead lunges, pick load
  • 20M Sandbag carry 90/50Kg (H)
  • 10 M Double KB overhead lunges, pick load

Thursday 23 February

Warming-up (Buddy training)

  • 5 min machine

3 RFQ:

  • 15 Box step up (alternating)
  • 15 M KB farmer walk, pick load
  • 10 Jump squats

 

Technique 5 min AMRAP for quality

1). 10 M Handstand walk / sc: 2 wall walks

2). 2 rope climbs (unbroken) / sc: 2 floor climbs and 4 toes to rope

3). 10 pistol squats / sc: 10 lateral step ups 

 

Buddy workout – Quarterfinal 22.4 CrossFit Games Teams

For time:

  • 40 synchro toes-to-bar
  • 30 synchro box jumps
  • 20 synchro alternating DB Snatches
  • 10 rope climbs (total)
  • 20 synchro alternating DB Snatches
  • 30 synchro box jumps
  • 40 synchro toes-to-bar

*RX: 22.5/15DB -> 60/50CM Box

*Time cap 30 min

 

Friday 24 February

Open workout 23.2

Saturday 25 February

Warming-up

  • 800M jog

3 rounds:

  • 10 Tempo air squat
  • 10 banded goodmornings
  • 10 banded rows

 

Conditioning

5 rounds, each round for time, of

  • Row, 750 M moderate

Rest 45 sec,

  • Row 250M sprint

*Rest 2:30 between rounds

*The focus should be on the 250 M Sprint. Keep checking the consistency of these intervals. The 750 should be easy repeatable for 5 rounds.

Sunday 26 February

Warming-up

3 RFQ:

  • 45” machine
  • 20M Sandbag carry, pick load
  • 30” wallsit
  • 10 V-ups

Weightlifting – Back squat

  • 1×5 at 70% 1 RM
  • 1×5 at 75% 1 RM
  • 1×5 at 80% 1 RM
  • 1×5 at 85% 1 RM
  • 1×5 at 87.5% 1 RM

*Rest 3 min between sets

Workout

6 Rounds, each for time, of:

  • 19 cal Row/ski/bike
  • 19 Wall-ball shots
  • 10 Burpees over line

*Rest 1.30 min between rounds

*TC = 24 min