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Vastberaden programming week 21

WORKOUT VIDEOS

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

  1. Sign up through Eversports for one of the starting times.
  2. Go to the workout videos and prepare for your workout.
  3. Bring: your phone, water and a face mask.
  4. Please note our toilets, lockers and dressing rooms are closed!
  5. Be on time! To early? Please wait outside our entrance at a safe distance.

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PROTOCOL

  1. Have cold or flu like symptoms? See you another time!
  2. Wear a face mask when entering the building
  3. Keep 1.5 meter distance from each other at all times.
  4. Sanitize your hands when entering the gym
  5. Grab the equipment you need for the workout.
  6. The coach will direct you to one of the workout stations
  7. Make sure you finish within your 45 minute window
  8. Clean everything thouroughly after class
  9. 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

 

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