In CrossFit you run, climb, jump and move weights and every workout is different. This keeps the training program fun and fresh and will improve all the aspects of being fit.
At Vastberaden we make sure that in every class we work on technique, injury prevention and mobility too.
Below you will find a sample week of our CrossFit training program. Curious how we build awesome classes around it? Start your two week trial!
Start your two week trial
20:00 amrap
1-2-3-4-5-6-7….
Front squats @bodyweight
Weighted Pull ups @ 10/5
After every 3 round you do 12/10 cal bike
For time
2-4-6-8-10-12-14-16-18-20
Box jump overs 24/20
1-2-3-4-5-6-7-8-9-10
Burpee pull ups
15 minute AMRAP
10 Pistols
10 Ring dips
35 Double unders
Fitness
Box Squat
A:
3 RM
B:
2 RM
C:
1 RM
D:
75 kettlebell swings for time
Every break is 5 burpees
Performance:
Hang power snatch
A:
3 RM
B:
2 RM
C:
1 RM
D:
For time
Hang muscle snatch randy @ 20/15
*If you break 5 burpees over the bar
*If you drop the bar we cancel your membership
For time
21-15-9
Sumo deadlift high pulls 35/25 RX+ 40/30
Push press
3 minutes rest
15-12-9
Sumo deadlift high pulls 42,5/30 RX+ 50/35
Push press
3 minutes rest
12-9-6
Sumo deadlift high pulls 50/35 RX+ 60/40
Push press
Back squat
A:
5 RM
B:
5 x 3 @100%
Fitness
For time
60 cal bike
50 abmat sit ups
40 wall balls 9/6
30 deadlifts 90/60
20 weighted strict pull ups 22.5/15
30 deadlifts
40 wall balls
50 abmat sit ups
60 cal row
Performance
For time
60 Cal row
50 pull ups
40 wallballs 9/6
30 Hang power clean 60/40
20 Bar muscle ups
30 Hang power cleans 60/40
40 Wallballs 9/6
50 T2B
60 Cal bike
Teams of two
10 rounds for time
15 burpees to target
1 rope climb
One person completes a full round while the other rests.
“Kryptonite”
5 rounds for time
15 strict chest to bar pull ups
12 deficit pike push ups
9 thrusters 80/55
4 rounds
:40 max reps deadlifts 70/50
:20 rest
:40 max reps toes to bar
:20 rest
:40 max reps calories
:20 rest
30 minute AMRAP
10-20-30-…
renegade row push ups
double dumbbell box step overs
double unders
Fitness
2 front squats + 4 back squats
Find a max for the day
Performance:
“Beast Builder”
3 unbroken rounds of
1 high hang clean + 1 hang clean + 1 squat clean
“My experience at Vastberaden has been fantastic... the coaches are great and they go to great length to make sure you do every movement correctly and safely. The gym is cool and fun and there's great coffee afterwards!”
“Excellent coaches with varied people that train there. The focus on mobility and technique is superb. There's always a good coach-athlete ratio so that you're ensured proper attention. ”
“Best CrossFit box ever.”
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!
