Vastberaden programming week 22


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.



  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.



  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




4 x 3:00 Rest 3:00 

3 devil presses 22.5’s/15’s

6 front squat 60/40

9 pull ups



“Clean machine”

10x 20/16 cal bike

10x 20/16 cal ski

10x 20/16 row 

After the 10 round 1:00 rest 



“The meet” ish 

1 RM low bar back squat

1 RM strict press



15:00 AMRAP

19 wallballs 9/6

19 cal row



10:00 AMRAP 

8 T2B 

8 Front rack lunges 60/40




15:00 AMRAP

9 deadlift 70/45

12 box jumps 

15 hand release push up



Open 18.1


8 T2B

10 DB hang CJ 22,5/15

14/12 cal row

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