9-15 april

CrossFit week 1/6 ma 9/4/18 di 10/4/18 wo 11/4/18 do 12/4/18 vrij 13/4/18 zat 14/4/18 zon 15/4/18
warming up overhead mobility

3 rounds od
5 box step up/jumps/24-20 inch
7 DB clean
10 pull ups +

internal rotation (arm) mobility

roxan warming up

hip mobility

sally up air squat

ma strength warming up

snatch

snatch start positie

snatch deadlift

snatch pull

muscle snatch

power snatch zonder plit

power snatch met split

3 positie snatch

full snatch

(zelfde met clean en jerk)

overhead mobility

3 rounds of

10 lunges
5 kb wings
5 wall balls
10 du/20 su
5 OH squat

@ elke ronde zwaarder

Hero WOD Team WOD
skill Gymnastic pull cycle Gymnastic push cycle Back squat cycle Snatch
&
Clean en jerk cycle
Gymnastic pull cycle
(chin)
Front squat cycle
strength, lifting
en movement
3x max reps pull up

elke week 1 rep meer over 3 sets
meer dan 30 reps + 5kg

3x max
push ups/ring push ups
/brug dips°ring dipselke week 1 rep meer over 3 sets.
Meer dan 30 reps, ga dan een level hoger of + 5kg
(across)
elke week 1/2kg zwaarder
(woman 3×5, mag een extra set)
(men 3×5)
in 20 min
3-2-1 snatchin 20 min
3-2-1 clean en jerk
3x max reps pull up

elke week 1 rep meer over 3 sets
meer dan 30 reps + 5kg

(across)
elke week 1/2kg zwaarder
(woman 3×5, mag een extra set)
(men 3×5)
engine for time
(7 min cap)21-15-9
box jump over
DB power clean@24/20 inch
@22,5/15kg
(tel elkaar)
go every 4 min
for 5 rounds400m run
10 burpees
(sub time cap is 2:00)
8 min AMRAP

5 clean en jerk
10 pull ups
15 air squats

@60/40kg

18 min AMRAP

25 walking lunges
25 Kb swings
25 wall balls
25 DU
25 overhead squat

@24/16kg
@9/6kg
@42,5/30jg

accessory (core) side bent met KB
3×8
100 superman (mag met kleine schijven) 3×10-15 GHD sit up
(zonder gewicht)
GHD back extention  hold 3×10 (3-6 sec hold) 100 standing russian
twist met med bal
OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
Power clean 5×3 (across), elke week +1,5/0,5 kg
Strict press 3×5 (across), elke week +1,5/0,5 kg
Week 1: 5×15 m sprint
Week 2: 6×15 m sprint
Week 3: 5×20 m sprint
Week 4: 6×20 m sprint
Week 5: 5×25 m sprint
Week 6: 6×25 m sprint
Snatch 5×3 (across), elke week +1,5/0,5 kg
Back squat 3×5, elke week +2/1 kg
Bench press 3×5, elke week +1,5/0,5 kg
Split jerk 5×3 (across), elke week  +1,5/+0,5
Deadlift 1×5, elke week +2/1 kg
Max rep chin up x3, meer dan 30 reps over 3 sets = +5, doel is elke sessie 1 rep meer totaal
OLY – beg
vrij 19:30-20:30
skill: power snatch
Endurance row
ma 19:30-20:30
standaard warming up
WGSCrossFit en rowlong distance
2x4K
3 min rustig roeien
Endurance run
zat 9:00-10:00
100-200-400-800-1600 for time
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
T.B.A T.B.A
Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
Trefbal Invictus
ankle mob ShoulderMuscle upAMRAP 12
20 air squats
1 ring muscle up
fish game

deadlift
hang power celan
push jerk
(BTN)

5×3:00 on 1:00 off
Buy in 18/14 cal row
AMRAP
9 deadlift 70-45kg
6 HPC
3 S2O

squat routine 2.0
invictus front rackback squat 1RMfor timeBuy in: 1000 m AB
15-12-9
Power snatches RX 35/25 Pullup
Cash out: 400 m run
TRX
wo 10:30-11:30
vrij 10:30-11:30
3x circuit

lunges 1:00

rollouts :45

chest press :45

rest 1:00

 

bicep curl :45

low row :45

pike push ups :45

rest 1:00

 

V-sit up :30

plank zagen :30

3x circuit

lunges 1:00

rollouts :45

chest press :45

rest 1:00

 

bicep curl :45

low row :45

pike push ups :45

rest 1:00

 

V-sit up :30

plank zagen :30

55+
WO 8:30-9:30
vrij 8:30-9:30
warming up

metcon prep

200m sled push buy in
5 cal asb
10 plate Ground to overhead
10 wallballs

warming up

metcon prep

200m sled push buy in
5 cal asb
10 plate Ground to overhead
10 wallballs

Functioneel  bodybuilding
di 17:30-18:30
Warm up

Core
2 sets:
Ab wheel rollout x 8 – 12 reps
Single-leg hip thrust x 8 reps
Single-arm farmer’s carry x 30 stappen per kant
Tall kneeling pallof press x 12 reps
Lateral band walk x 12 reps

Schouders
2 sets:
Lying Y-handcuffs x 10 reps
Mini band face pull x 10 reps
Mini band pull-aparts x 10 reps

Kracht gedeelte
3 sets:
A1. bulgarian split squat x 5 reps
A2. good morning x 5 reps
3 sets:
B1. shoulder press x 5 reps
B2. chinese row x 5 reps
B3. rear delt raise x 5 reps

Strong Fit
wo 17:30-18:30
T.B.A
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s