CrossFit Vastberaden Amsterdam - Programming week 8 2024 - Vastberaden Crossfit Amsterdam

Monday

HEAVY DAY

Front Squat
A: Heavy single
B: 3 sets of 3 front squats @ 85% of A + max back squats

Tuesday

SKILL DAY

For time
20 strict handstand push ups
100 double unders
40 kipping handstand push ups
100 double unders
60 push ups

Wednesday

Teams of 3
For time
2100m run
210 pull ups
210 sumo deadlift high pull 42.5/30
210 box jump 24/20

Thursday

Fitness
“open 15.5”
27-21-15-9
Row calorie
Thrusters 42.5/30

Performance
“Open 17.5”
10 round for time
9 thrusters 42.5/30
35 double unders

Weightlifting Class

A:
Snatch complex
2 squat snatches + 2 overhead squats
Build up to a heavy complex

B:
drop to 80% of A
2-3 sets of
2 squat snatches + 4 overhead squats

Gymnastics Class

A:
Every minute on the minute for 12 minutes
Minute 1: 15-25 second banded bridge up with feet on box
minute 2: 25-35 seconds chest to wall handstand hold
minute 3: 35-45 second hollow hold
Minute 4: rest
Add 5 seconds to each hold from last week

B:
Teams of two
For time
40 shuttle runs
40 burpee pull ups
40 wall climbs
40 burpee pull ups
40 shuttle runs

Friday

6:00 amrap
3-6-9-12-15-18…
Hang power cleans 52.5/35*
Barfees

Rest 3:00

6:00 amrap
3-6-9-12-15-18..
Deadlift 82.5/60
Barfees

*Performance: power snatches 42.5/30

Saturday

Teams of 2
For time
100 toes to bar
200 pistol squats
100 toes to bar
200 double unders

Sunday

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

or

FOCUS DAY
A1:
Strict press
5x5 @ +1,25 each side from last weel

A2:
Lat pull down
5x10 +2,5 from last week

B:
dumbbell side raise
3x10 straight into
Max reps banded side raises

C:
dumbbell hammer curls
3x10 straight into
Max banded hammer curls

Monday

Tuesday

Wednesday

Thursday

Weightlifting Class

Gymnastics Class

Friday

Saturday

Sunday

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