16-22 april

CrossFit week 2/6 ma 16/4/18 di 17/4/18 wo 18/4/18 do 19/4/18 vrij20/4/18 zat21/4/18 zon 22/4/18
warming up
(de coach programmeert de warming up)
OH mobiliteit

+

T.B.A

internal rotation

+

T.B.A

heup mobiliteit

+

T.B.A

barbell only OH mobiliteit

+

T.B.A

Hero W.O.D Team W.O.D
skill Gymnastic pull cycle Gymnastic push cycle Back squat cycle Snatch
&
Clean en jerk
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
(accros)
elke week 1/2kg zwaarder
(woman 4×5)
(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

(accros)
elke week 1/2kg zwaarder
(woman 4×5)
(men 3×5)
engine 15 min AMRAP

10m one arm DB overhead walking lunges
8 T2B
10m one arm DB overhead walking lunges
8 burpees over the bar

@22,5/15kg

10 rounds for time
25 min cap10 HSPU
10 power cleans
10 S2O@42,5/30kg
6x 2:00 on 2:00 off

250m/200m row
max reps wall balls

250m/200m row
max reps DU

@9/6kg

for time
6 min capladder3 bar muscle ups
3 deadlift@70/50
@90/65
@110/80
@130/95
@150/110
@170/125(elkaar tellen)
accessory side bent met KB
3×10
(zelfde gewicht als vorige week)
100 superman (mag met kleine schijven) 3×10-15 GHD sit up
(zonder gewicht)
GHD back extention  hold 3×3-6 sec 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: squat snatch
Endurance row
ma 19:30-20:30
nieuwe blok, CrossFit rowing

standaard warming up
WGS

catch uitleg
catch drills

quad buster
4x500m
1 min rest
max min wall sit
curve ball

Endurance run
zat 9:00-10:00
T.B.A
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
T.B.A T.B.A
Teens
ma 17:30-18:30wo 18:30-19:30
vrij 17:30-18:30
zat 11:00-12:00
Fish game

Deadlift Hang power clean Push jerk (BTN

5x 3:00 on 1:00 off
Buy in: 18/14 cal row
Amrap
9 DL RX 70/45
6 HPC
3 S2O

 T.B.A amrap 12

classic crossfit warming up

t spine mob

overhead mob

 

skill:T2B

 

metcon

21-18-15-12-9-6-3

slamballs @9/6kg

T2B

iemand is hem niemand is hem

 

rope climb en HSPU skill

 

Moore

amrap 20

 

400m run

max rep unbr HSPU

 

 

TRX
wo 10:30-11:30
vrij 10:30-11:30
3 x circuit

SL deadlift :45
SL deadlift :45
hip thruster :45
rest 1:00

chest press :45
bicep curl sideways :45
bicep curl sideways :45
rest 1:00

schuine crunches :30
sit up :30

3 x circuit

SL deadlift :45
SL deadlift :45
hip thruster :45
rest 1:00

chest press :45
bicep curl sideways :45
bicep curl sideways :45
rest 1:00

schuine crunches :30
sit up :30

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

metcon prep

25 min AMRAP
5 cal AB
10 wall balls
10 KB deadlift
10 box step ups

warming up

metcon prep

25 min AMRAP
5 cal AB
10 wall balls
10 KB deadlift
10 box step ups

Functioneel  bodybuilding
di 17:30-18:30
T.B.A
Strong Fit
wo 17:30-18:30
T.B.A
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