U1 Lite:
Wednesday 13.3.2019
Focus:
General Warm Up
3 x 20 Hollow Rock
3 x 15 Goblet Squat
3 x 10 Push Ups
WOD A:
Crossfit Open 12.1
AMRAP 7min
BURPEES 🙂
REST 3 min
Tabata Push Press
Thursday 14.3.2019
Focus:
Deadlift
Row Technique
3 x 40m sled pull AS Heavy AS Possible
6 rounds for time:
15 Kcal BIKE / ROW
20 Deadlifts 72/52kg
Saturday 16.3.2019
Focus:
Row technique
Posterior Chain Mobility
Push Ups Practice
Partner WOD
Complete 5km ROW*
Every 3 min (starting from minute 0:00, 3:00, 6:00 etc)
perform 5 Push Ups
U1 Strongman:
Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs
WODstacle:
Monday 11.3.2019
Focus: Teamwork
In teams of 3-4, for time:
4x Vertical net + cargo-net (as a team)
4x Horizontal net (as a team)
5x rope climbs (per team member)
5x 20m D-ball walk (50/35kg) (per team member)
2x 75-100 kcal row (per team)
Friday 15.3.2019
Focus:
General warm-up
Practice quarter pipe + walls
For time;
12x Quarter pipe + walls
200m farmers walk (with handles) 1,5x/1x BW
200 Goblet squats (20/16 kg)
Sunday 17.3.2019
Focus:
General warm-up
Skill: Monkey bar & hang parcours practice
AMRAP 20 min
Monkey bars
5x Burpee box jump-overs
One arm KB OH over the balance beam
12/10 cal Assault bike
U1 Endurance Indoor:
Wednesday 13.3.2019
Teams of 4
36 min AMRAP:
8 Rope Sled Pulls*
32 Kcal Bike
64 Push Ups
* Rope sled pull – 20% of team total body weight ( including sled )
-All 4 team member can work at the same time.
-2 Bikes per team.
