plan een intake

Programming week 24

Monday 9 June

HERO WOD MURPH

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

*RX wear a weighted vest

There’s the option to do Cindy version again:

  • 1 mile run

Into 20 rounds of: 

  • 5 Pull Ups (banded or ring rows)
  • 10 Push Ups
  • 15 Air Squats

And onto:

  • 1 mile run

Tuesday 10 June

Warming Up

1-2 rounds of:

  • 10 Kang Squats
  • 5/5 Front rack stretches/Behind the neck presses in snatch grip

1 RFQ:

  • 5 Paused Clean/Snatch High Hang Pulls (pause in starting position)
  • 5 Paused High Hang Cleans / Snatches (pause in starting position)
  • 5 2-Paused Clean/Snatch Hang Pulls (pause in hang and high hang position)
  • 5 2-Paused High Hang Cleans / Snatches (pause in hang and high hang position)
  • 5 3-Paused Low Hang Clean/Snatch High Hang Pulls (pause in low hang, hang and high hang position)
  • 5 3-Paused Low Hang Cleans / Snatches (pause in low hang, hang and high hang position)

Weightlifting – BB Cycling Speed Focus

1 min ON / 1 min OFF x 6

  • 12 Front Squats into AMRAP Powercleans 

or:

  • 12 OH Squats into AMRAP Powersnatches

*Today we add the challenge of moving the bar fast under fatigue. The bar should be light, about 30-40% of 1RM.

 

Workout

15 min AMRAP

2-4-6-8-10-12-etc

  • Wall Walks

After each round:

  • 50 DU

*Score is total reps collected in 15 min

Wednesday 11 June

Warming Up

2 RFQ:

  • 10 Banded IYT Raises
  • 10 m Duck Walks
  • 5 Inchworms

Into 2 RFQ:

  • 5 EB Paused Front Squats
  • 10 Ring Rows

Strength – Front Squats & Pull Ups

3/4 RFQ:

  • 2 Paused Front Squats (2″ pause in bottom)
  • 5 Paused Strict Pull Ups (2″ hold at top)

*Aim for the same weight as last week on the front squat, even with the pause. For the pull ups, find a version that enables you to do just 5 paused reps. Use bands or weight as needed. Athletes unable to do this with a green band: go for (deficit) ring rows.

 

Workout

1′ ON / 30″ OFF x 10

Odd sets:

  • 8 Burpee Box Jump Overs
  • Max HSPU

Even sets:

  • 8 Box Step Ups @ 1 x 25/17.5
  • Max TTB

RX + = 1 x 30/22.5 kg – Deficit HSPU

I = 1 x 20 / 12.5 – Regular Push Ups

B = 1 x 15/10 kg – Incline Push Ups

Thursday 12 June

Warming Up

2 RFQ:

  • 15 Plate GTOH
  • 60″ Ski/Row
  • 30″ SB/D-ball Hold
  • 60″ Bike

Conditioning

Prep:

1 min ON / 30″ OFF x 4

  1. Row/Ski for distance at workout pace
  2. 5 D-ball to shoulder
  3. Echo/Assault/C2 Bike for distance at workout pace
  4. 10 DBL DB Hang Snatches

Workout

2 RFT:

  • 1100/1000 m Row/Ski
  • 50 DBL DB Hang Snatches @ 2 x 20/15 kg
  • 2200/2000 m C2/Echo Bike
  • 25 SB/D-ball over/to shoulder

TC = 40 min

*Today’s long grind combines cardio with similar hinge weight movements. You have about 5 min per movement, choose your weights accordingly. Have a plan and try to stick to it. For the D-ball and DB movements, you can also treat the workout as an EMOM, so with 5 min per movement that means 5 D-ball to shoulder every min x 5 and the snatches 10/min x 5. Use the heaviest D-ball you can manage within that timeframe

Friday 13 June

Warming Up

1 RFQ:

  • 10/10 Leg Swings
  • 10 Squat & Reaches

Then onto 1RFQ with empty barbell:

  • 5 Good Mornings
  • 5 Snatch / Clean Grip High Pulls
  • 5 High Hang Power Snatches / Cleans
  • 5 Hang Power Snatches / Cleans
  • 5 Power Snatches / Cleans
  • 5 Squat Snatches / Cleans

 

Weightlifting – BB Cycling Weight Focus

Start a new set every 3 min:

  • Set 1: 18 reps
  • Set 2: 15 reps
  • Set 3: 12 reps
  • Set 4: 9 reps
  • Set 5: 6 reps

*Weight has to go up each set as the reps go down. Think about breaking up these reps in manageable chunks. Don’t make the bar too light. Aim to finish within 90″-60″ so you have at least 90″ to rest and add weight to the bar.

 

Workout

For time:

  • 100 BB Snatches @ 50/35 kg YGIG
  • 100 TTB YGIG
  • 100 Burpees over BB YGIG

TC = 21 min

I = BB Cleans @ 50/35 kg / Leg raises

B = BB Cleans @ 35/25 kg / V-ups

*You need 15 reps/min to make the TC, choose your weights/movements accordingly

Saturday 14 June

Eindhoven Throwdown: our yearly CrossFit competition. There’s no classes or open gym, but come cheer our athletes on!

If you are able to help out with material or judging please let us know by signing up here

Sunday 15 June

Warming Up

  • 2 min Skipping any style

2 RFQ:

  • 5 Jefferson Curls
  • 30″ Thoracic Opener
  • 5/5/5 Banded Pull Aparts
  • 5 Walkouts with a Push Up

Strength – Bench Press & Deadlifts

3/4 RFQ:

  • 3 Paused Bench Presses (2″ hold at chest)
  • 15 Deadlifts

*We’re slowly reducing the number of deadlifts this month, so build the weight on the bar. Can you maintain control and tension as we continue practicing touch and go reps?

 

Workout

15 min AMRAP

  • 8 Burpee Pull Ups
  • 16 Wall Balls
  • 32 DU or heavy rope SU