HEAVY DAY
5-4-3-2-1-1-1
for load
Front Squat
Performance
“RUBY”
For Time:
1 mile run
20 strict deficit HSPU
40 chest to bar pull ups
60 single arm DB overhead squats
1 mile run
Fitness
For Time:
1 mile run
30 strict chest to bar pull ups
60 single arm dumbbell push presses 32.5/15
90 dumbbell goblet squats 32.5/15
1 mile run
SKILL DAY
Row
2 attempts at 100m test
2 attempts at 250m test
double TABATA on the rower (4 min work, 4 min rest, repeat)
AMRAP 15 min:
15 Toes to bar
15 Burpee pull ups
HEAVY DAY
Strict Press 6RM
3x8 dropset at 70-80%
“BIANCATLON”
From 0:00 to 10:00 min
100/80 cal bike, for time
From 10:00 to 15:00 min
5 sets of 2 squat cleans, for load
From 15:00 to 20:00 min
100 wall balls 9/6, for time
Catch up day
Or
Body armour
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 - 28 46 72 43 . We'll respond ASAP. Thanks!
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.