Vastberaden programming week 21
Welcome to this weeks Crossfit Vastberaden programming!
Go to our Workout Videos playlist to prepare for your class: Watch the video and familiarize yourself with all the movements, so you can fly through the workout when you get to the box!
Ofcourse our coaches will be ready to help you through your workout from warm-up to cooling down.
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SIGN UP
- Sign up through Eversports for one of the starting times.
- Go to the workout videos and prepare for your workout.
- Bring: your phone, water and a face mask.
- Please note our toilets, lockers and dressing rooms are closed!
- Be on time! To early? Please wait outside our entrance at a safe distance.
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PROTOCOL
- Have cold or flu like symptoms? See you another time!
- Wear a face mask when entering the building
- Keep 1.5 meter distance from each other at all times.
- Sanitize your hands when entering the gym
- Grab the equipment you need for the workout.
- The coach will direct you to one of the workout stations
- Make sure you finish within your 45 minute window
- Clean everything thouroughly after class
- Don’t linger after class
THIS WEEKS PROGRAMMING:
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MONDAY
For time (cap 35)
2000/1600m row
60 toes to bar
80 box jump overs
100 handstand push ups
80 box jump overs
60 toes to bar
2000/1600m row
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TUESDAY
Front squat
1 RM
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WEDNESDAY
“Xavier Vincent Dankfort”
3 rounds for time
100 double unders
30 pull ups
10 deadlifts 120/85
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THURSDAY
Performance:
1 RM Strict press
1 RM Push press
1 RM Push jerk
Fitness:
3 RM Strict press
3 RM push press
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FRIDAY
3 RFT
45 push ups
20 Front rack lunges 60/40
Rest 2:00
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SATURDAY
For time
50-40-30-20-10
Double unders
25-20-15-10-5
Burpees
5-4-3-2-1
Power cleans 100/70
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SUNDAY
Fitness:
2 RFT (CAP 25)
20 strict toes to bar
40 russian kettlebell swings 32/24
40 box jumps 24/20
80/55 cal bike
Performance:
2 RFT (CAP 25)
40 KBS 32/24
40 box jumps 24/20
40 toes to bar
80/55 cal bike