CrossFit Vastberaden Amsterdam - Programming week 10 - Vastberaden Crossfit Amsterdam

Monday

For time:
40 Kettlebell Swings, 24/16
40 Knees-to-elbows
Run, 800 m
30 Kettlebell Swings, 24/16
30 Knees-to-elbows
Run, 800 m
20 Kettlebell Swings, 24/16
20 Knees-to-elbows
Run, 800 m
10 Kettlebell Swings, 24/16
10 Knees-to-elbows

Tuesday

In teams of 2
For time

Buy in:
100/80 cal bike

Then:
20 rounds
20 double unders
5 front squats 70/50
(I go, you go)

Buy out:
100/80 cal bike

Wednesday

SKILL DAY
Performance:
Death by kipping handstand push ups:
3-4-5-6.... (RX+ = strict hspu)
into
Death by push ups 6-8-10-12-14…

Fitness:
Death by Push presses
3-4-5-6…@ 70% of 1RM
into
Death by push ups:
6-8-10-12-14…

Thursday

Fitness
7 rounds 1:00 on/1:00 off
7 burpee box jump over 24/20
Max calories Assault Bike

Performance:
7 rounds 1:00 on/1:00 off
5 burpee box jump over 24/20
20 double unders
Max chest to bar pull ups

Gymnastics

A:
EMOM12
Minute 1: 20-30 second banded bridge up with feet on box
minute 2: 30-40 seconds chest to wall handstand hold (adjust height based on skill level)
minute 3: 40-50 second hollow hold
Minute 4: rest
Go up 5 seconds from last week in all holds

B:
EMOM12
Minuut 1: :45 amrap handstand walk or freestanding handstand
Minuut 2: :30 double dumbbell z-press overhead hold (pick a weight that allows for straight arms, raise hips if needed)
Minuut 3: 15 meter seal walk (use sliders)

C:
9 minute amrap
1 wall climb
3 burpee pull ups
5 shuttle runs

Weightlifting

Hang squat snatch
3 x 1-2-3

Friday

A:
HEAVY DAY
A:
Back squat
Heavy 8

B:
3x 2:00 on/2:00 off
AMRAP
1 back squat + 2 reverse lunges 60/40

Saturday

Teams of 2
10km row
Person 1: row
Person 2: run 800m
Switch when runner is back

Sunday

CATCH UP DAY
Pick any workout of the week you have not done yet

or

FOCUS DAY
A:
Pause front squat
4x2 (:3 pause in bottom) @ 80%
(add 2,5 in total)

B:
3 sets
10 DB bulgarian split squats (each)
10 barbell romanian deadlifts

C:
2 sets
Max calf raises (each)
Max KB hip flexor (each)

Monday

Tuesday

Wednesday

Thursday

Gymnastics

Weightlifting

Friday

Saturday

Sunday

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