26 februari – 4 maart

CrossFit week 1/6 ma 26/2/18 di 27/2/18 wo 28/2/18 do 1/3/18 vrij 2/3/18 zat 3/3/18  zon 4/3/18
CF warming up 1x 400m run

3 rounds of

10 airsquats
10 RKB/AKB
30 sec samson stretch
alt
30 sec kuit stretch
alt

barbell warming up 3 rounds of

5 jef.curls
10 DU
5 R.R/5 pull ups/5 C2B
5 rev hand push ups/5 ring dip/2-5 RMU

10 min AMRAP

classic CrossFit wamring up

18.2 warming up Team WOD Hero WOD
CF skill pistols barbell cycling
CF strength, lifting
en movement
TEST
1 trainer
for time
(7 min cap)100 pistols2 trainers
extra pistol skill
1trainer
A.F.A.P3 x 10 snatch3 x 10 clean en jerk@35/25kg2trainers
extra barbell cycling skill
deadlift cycle

20-15-10-10
rest 3:00

strikt press cycle

find a heavy 6
then
2×6 @90%

CF engine for time
(12 min cap)800m run
75 AKB sinwg
8oom run@24/16kg
Test
every 2:00 A.F.A.P
for 6 rounds
alt intervalinterval 1
10 snatch
10 burpeesinterval 2
10 clean en jerk
10 wall balls@60/40kg
@9/6kg
21 min AMRAP

500m row
50 DU
5 RMU

5 rounds of

3:00 on 1:00 off

15 C2B
15m FR walknig lunges
(7,5m heen en 7,5m terug)

na rust ga verder waar je bent gebleven

18.2?
CF accessory Na de les
3x max sec hangen aan de bar
(rest as needed)
Na de les
3x max sec voorligsteun
(rest as needed)
OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
Cycle 2.5 1RM snatch
1RM clean en jerk
Cycle 2.7 Cycle 2.8
OLY – beg
vrij 19:30-20:30
Skill: Clean
Endurance row
ma 19:30-20:30
warming up: 5K warming up/ WGS

skill: –

workout: 30 min+10 PS @400m. Rust: 0 min. Pace: 5K split – 5sec. S/M 23 tot 27

cooldown: walk/row it off

Endurance run
zat 10:00-11±00
5x300m run for time.

voltooi: 250 single unders voordat je weer mag rennen.

Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
4 Rounds:

5-10x pull up trainer/RR
10x box step up
10x box dip

4 Rounds:
40sec on/ 20 sec off

1) Rowing
2) Ski ergo
3) SU
4) Run met pittenzakjes

4 Rounds:

5-10x pull up trainer/RR
10x box step up
10x box dip

4 Rounds:
40sec on/ 20 sec off

1) Rowing
2) Ski ergo
3) SU
4) Run met pittenzakjes

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
Warming up
3 rounds not for time:
5 cal row
5 knees to chest
5 shoulder press met db
5 broad jumpsExtra
3 RM braod jumpMeton
EMOM 21
1. Row 15/12 cal
2. 20 knees to chest
3. 15 shoulder press met db
Open WOD 18.2 Warming up
Shoulder mobility
Squat flowExtra
Wk 2: 3×5 Back Squat @ 75-80-85% 5 rm vorige weekSkill
touwklimmenMetcon
AMRAP 14
1000m Airbike
25 thrusters RX 20/15
2 rope climbs of towel ring rows
TRX
wo 10:30-11:30
vrij 10:30-11:30
Circuit vorm
elevated front rack DB TRX 421 tempo – 10 reps
plyo side lunges 30secfacing Y´s 40sec
facing away Y´s 40sec
bicep curl 40secRR/TRX hold
dip hold
plank-hands in, feet elevatedcore
AMRAP 5
1 crunch
10 sec plank
2 crunch
10 sec plank
etc…
Circuitvorm
pull rotatie OH
hamstring curl
mountainclimbers
hipthrusttabata 1: burpees
tabata 2: jumping lunges/SL SQ
tabata 3: SQ hold
55+
WO 8:30-9:30
vrij 8:30-9:30
slee duwen
strikt press
DB front squat18 min AMRAP
1x200m slee duwen
10 stritk press
5 front squat
slee duwen
strikt press
DB front squat18 min AMRAP
1x200m slee duwen
10 stritk press
5 front squat
Functioneel  bodybuilding
di 17:30-18:30
Core
2 rondjes
AB wheel rollout x8-12 reps
single leg hip thrusters x 8 reps
single arm farmer´s carry x 30 stappen
tall kneeling pallof press 8 – 12 repsStrength
incline bench press 3×8
single leg deadlift 3×8
chinese row 3x8Body building
3 rounds of
rear delt raise x 20 reps
DB flyes x 20 reps
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