19-25 maart

CrossFit week 4/6 ma 19/3/18 di 20/3/18 wo 21/3/18 do 22/3/18 vrij 23/3/18 zat 24/3/18 zon 25/3/18
warming up 3 rounds of

5 back squats
10 pull ups +
5 front squats
5 kip swings
5 OH squats
5 kip pull up/5 C2B/5 Bar MU

Barbell only 1x 400 m jog

3 rounds of
10 back roll to v sit stretch
5 jefferson culs/ 10 Dl/ 10 DL + weigth
10 airsquats/5 wall balls squats/

3 rounds of

25 J.J/25 Seal J./25 front J.
5 strikt press bar only
5 push up +/ 5 push up/ 5 HR push ups

18.5 warming up Team WOD Hero WOD
skill pistols barbell cycling
strength, lifting
en movement
Tempo pistols

5 rounds

10 pistols 5/5
2 sec down/1 sec hold/ expl up

world greatest
stretch 0:30 sec

alt.

push press

3×10

push jerk

3×10

@35/25kg

deadlift cycle

20-15-10-10
rest 3:00

strikt press cycle

find a heavy 3 strikt press

5 x 3 @ 85%

engine for time
11 min cap25 back squats
20 pull ups
25 front squats
20 C2B
25 OH squats
20 bar muscle ups@52,5/35kg
18 min E.M.O.M

1) 10-20 push jerk
2) 8-20 cal row
3)25-50 DU

(6 rounds)
@42,5/30kg

5 rounds for time
(16  min cap)400m run
25 wall balls@9/6kg
15 min AMRAP:

9 Deadlifts
12 Hand Release Push-ups
15 Box Jumps

@70/45kg
@24/20

18.5?
accessory na de les

100 russian twist
met slambal

na de les

10 x zonnengroet

OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
TBA TBA TBA TBA
OLY – beg
vrij 19:30-20:30
Open geen Oly beg.
Endurance row
ma 19:30-20:30
standaard warm up
world greatest stretchdrive uitleg
drive drillspower five hunderds
10x500M 1 min rust

2K pace

Endurance run
zat 9:00-10:00
30 emom:
1. Run
2. 10 burpees
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
8 EMOM

1) 12 slamballs
2) 6-10 push ups

Tabata Air squats

Tabata feet anchord sit ups

8 EMOM

1) 12 slamballs
2) 6-10 push ups

Tabata Air squats

Tabata feet anchord sit ups

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
warming up
5 min in roeien
Aerobic capacity warm upmetcon
In tweetal:
Voor tijd:
4k AB
Row 2k
1,6k run (samen met elastiek)
18.5? warmign up

Hybrid warm up
Klokov front rack stretch

strength
Back squats
3×3 @ 110% 5 RM

metcon
6 RFT
20/18 cal row
10 cleans (35/25)

TRX
wo 10:30-11:30
vrij 10:30-11:30
circuit x3

squat 1:00
push up :45
row :45
r: 1:00

schuine lunges :45
rollouts :45
Y´s :45
r: 1:00

plank :30
crunch :30
russian twist :30
r 1:00

circuit x3

squat 1:00
push up :45
row :45
r: 1:00

schuine lunges :45
rollouts :45
Y´s :45
r: 1:00

plank :30
crunch :30
russian twist :30
r 1:00

55+
WO 8:30-9:30
vrij 8:30-9:30
foam rollen
stretch schouders via box
theraband enkels
ringen vasthouden
en knie optrekken
3xmetcon prep1 min werken, halve min rust, 10 min
500m row
10 stone over shoulder
10 DB SN
5 box back SQ
foam rollen
stretch schouders via box
theraband enkels
ringen vasthouden
en knie optrekken
3xmetcon prep1 min werken, halve min rust, 10 min
500m row
10 stone over shoulder
10 DB SN
5 box back SQ
Functioneel  bodybuilding
di 17:30-18:30
Core
2 sets:
TRX fallout x 8 – 12 reps
Hip thrust x 8 reps
Feet-elevated side plank x 30 – 60 seconde
Half-kneeling pallof press x 12 reps
Lateral band walk x 12 repsSchouders
2 sets:
Lying Y-handcuffs x 10 reps
Mini band face pull x 10 reps
Mini band pull-aparts x 10 repsKracht
3 sets:
A1. romanian deadlift x 8 reps
A2. back squat of box squat x 8 reps
3 sets:
B1. bench press x 8 reps
B2. chin up x 8 reps
B3. Lateral raises x 8 reps
Strong Fit
wo 17:30-18:30
TBA
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