Vastberaden programming week 23

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

Performance:

Snatch 1 RM

Fitness:

Push press 1 RM

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TUESDAY

For time

1200/1000m row

10 rounds of cindy

1200/1000m row  

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WEDNESDAY

For time (cap 10)

7 rounds

5 deadlifts 140/100

30 double unders 

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THURSDAY

Performance:

20:00 amrap

20/16 Cal bike

15 Toes to bar

10 Burpee box jumps

Fitness:

20:00 amrap

30 sit ups 

20/16 cal bike

10 burpee box jumps

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FRIDAY

Performance:

5 rounds for time (cap 15)

15 Chest to bars

15 push presses @ 60/40

15/12 cal row 

Fitness:

4 rounds for time

10 strict pull ups 

15 deficit push ups 

20/16 cal row

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SATURDAY

Performance:

Clean 1 RM

Fitness:

Back squat 1 RM

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SUNDAY

15:00 amrap

30 wallballs 9/6

15 burpees