Try out!
NL
EN

Monday "skill day"

Fitness:
Buy in 150 double unders

Push ups
Wall balls 12/9
42-30-18

Buy out 150 double unders


Performance:
Buy in 150 double unders

Handstand push ups
21-15-9

Wall balls 12/9
42-30-18

Buy out 150 double unders

Tuesday

Fitness:
5 rounds every 4:00
10 burpee box jump overs 24/20
20 kettlebell swings 32/24
30 v-ups

Wednesday

Fitness:
For time
1000m row
50 thrusters 30/25
30 bar facing burpees

Rest 5:00

30 bar facing burpees
50 sumo deadlift high pulls 30/25
1000m row

Thursday

Fitness:
5 rounds quality
Max dumbbell bench presses @ 32.5/22.5
Max strict pull ups
Run 400m

Performance:
5 rounds quality
Max dumbbell bench presses @ 32.5/22.5
Max bar muscle ups
Run 400m

Friday "Heavy day"

Fitness:
3 sets every 3:00
5 back squats RIR 2
10 hipthrusters RIR 2

3 sets every 3:00
10 romanian deadlifts RIR 2
20 dumbbell walking lunges (10 each)

Saturday

Fitness:
Teams of 2
100 synch sit ups
200 cal bike
10 leg less rope climb

Sunday

*FOCUS*
Thruster
Find a 1 rep max

Drop to 80%
4x2 reps

2 sets
10-15 pike push ups
15 front raises

2 sets
10 double KB front squat
Max hold in top

ENDURANCE
8 rounds
3:00 row, bike or ski
1:00 rest
*you can alternate

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

© 2024 Crossfit Vastberadenalgemene voorwaarden & privacyhealth and safety protocolWebsite by KOSMONAUTSSitemap
Close video
Close

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Close

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.