t/m 31/12

CrossFit.com kreeg gemengde recenties.
Dus ik ben opzoek gegaan naar een andere manier van programmeren. Ik vind het programma schrijven erg leuk, maar af en toe schiet het erbij in. Daarom gaan we voorlopig werken met warmupandworkout, dat betekend uniformere workout en geeft alle coaches een duidelijker lesplan, waardoor er meer gefocust kan worden op coachen, ipv ontcijferen van mijn handschrift (haters) en programmering..

Ik hoop dat het bevalt, natuurlijk zullen er altijd dagen zijn die je minder leuk vindt.. ook dan moet je gewoon komen trainen.

In dit programma staat nu ook een beyond RX optie, dit is een optie voor mensen die zich graag willen focussen op competitief CrossFit.

Tussen de niveau’s kan er nog steeds geschaald worden!

Voor de rest hoop ik dat iedereen een fijne kerst heeft gehad!

Tot snel,
Dempsey

Woensdag 28 december

BEYOND RXD

EMOM for 0-4min Perform

10 T2B + 10 Hang Power Snatch (75/55lbs)

EMOM for 4-8min Perform

10 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 10 Toes to Bar

RXD

EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch (65/45lbs)

EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 8 Toes to Bar

FITNESS

EMOM for 0-4min Perform

8 Lying T2B + 8 Hang Power Snatch

EMOM for 4-8min Perform

8 Hang Power Snatch + 16 Lateral Plate Jumps

EMOM for 8-12min Perform

16 Lateral Plate Jumps + 8 Lying Toes to Bar

Donderdag 29 december

BEYOND RXD

10 Wall Walks

30 Clean and Jerk (135/95lbs)

100ft Handstand Walk

20 Clean and Jerk (185/135lbs)

10 Wall Walks

10 Clean and Jerk (225/155lbs)

100ft Handstand Walk

RXD

10 Wall Walks

30 Clean and Jerk (115/75lbs)

30 Cherry Pickers

20 Clean and Jerk (135/95lbs)

10 Wall Walks

10 Clean and Jerk (185/125lbs)

30 Cherry Pickers

FITNESS

10 Wall Walks

30 Clean and Jerk

30 Get Down/Ups

20 Clean and Jerk

10 Wall Walks

10 Clean and Jerk

30 Get Down/Ups

Vrijdag 30 december

BEYOND RXD

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges (65/45lbs)

Air Squat

Cash out: 20 TGU (65/45lbs)

RXD

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges (45/25lbs)

Air Squat

Cash Out: 20 TGU (45/25lbs)

FITNESS

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges

Air Squat

Cash Out: 20 TGU

Zaterdag 31 december

BEYOND RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters (115/75lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Finisher: 25 HSPU Challenge

RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters (95/65lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Finisher: 25 HSPU Challenge

FITNESS

While one person accumulates Calories on the Rower, the other person performs AMRAP:

5 Thrusters

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Finisher: Handstand Hold Challenge

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