ENDURANCE-Hall 4
| 1.05 | Endurance |
| WOD: PARTNER WOD | |
| FOR TIME: | |
| – 1.4km RUN ( together ) | |
| – 160 Ground to Overhead Plate @20/15kg (split) | |
| – 700m run Burden Run @20/15kg per person (together) | |
| – 140 Burpee Jump on the plate (split) | |
| – 120 cal Echo Bike (split) | |
| 3.05 | Endurance |
| WOD: PARTNER WOD | |
| 5 ROUNDS: | |
| – 20 Synchronised DB Alt. Snatches @1×15/10kg | |
| – 20 Synchronised AbMat Sit Ups | |
| – 20 Synchronised Burpees | |
| – 200m Suitcase Carry @1×24/16kg ( each athletes carry 1 KB) |
U1 LITE-Hall 4
| 2.05 | CrossFit Lite |
| A) Every 2 min x 5: | |
| – 200m Run | |
| – 2 Rope Climbs / 4 Floor Ups | |
| TIME LEFT = REST | |
| B) WOD: 4 ROUNDS | |
| – 60m Farmers Carry @ AHAP | |
| – 75 Double Under | |
| 4.05 | CrossFit Lite |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 12 Big swing core/hip and shoulder focus | |
| – 12 Hollow Rocks | |
| – 8 Hollow Push with 2-sec hold (hanging on the bar) | |
| WOD: 15 min AMRAP | |
| – 10 Burpees Pull Ups | |
| – 15 USA KB Swings @20/12 kg | |
| – 60 Double Unders | |
| 5.05 | CLOSED – Bevrijdingsdag |
| 6.05 | CrossFit Lite |
| WOD: BUDDY WOD | |
| BUY IN: | |
| – 1.1 km Run (together – 700+400m) | |
| THEN 30 ROUNDS: | |
| – 1 Power Clean | |
| – 2 Push Press | |
| – 3 Thrusters | |
| RX: 43/30kg | |
| Switch after completing full round. | |
| The set must be done unbroken. | |
| If you break the set, you start from the beginning. |
Hyrox – Hall 4
| Di.2.5.23 | Hyrox training |
| A) Sled pull’s Drag style style (see video option 3) | |
| 5x 15 meters AHAP Rest in between as you need! | |
|
B) Sled pulls hand over hand Light/medium form-control weight (See video option 1)
|
|
| 4x 15 meter Rest in between as you need! | |
| Finisher: 100 wall bals for time 9/6 Kilo | |
| *Every break is 10 burpees | |
| Cap time 10 Min | |
| Do.4.5.23 | Hyrox training |
| Wegens dodenherdenking 20:00 uur stilte | |
| AMRAP in 20 minutes 10 Burpee Broad Jumps 20 Push-Ups 30 Sandbag Lunges 20/10 kg 40 calorie Row |
|
| 5 Min rest (memorial silence at 20:00) | |
| AMRAP in 20 minutes 10 Burpee Broad Jumps 20 Push-Ups 30 Sandbag Lunges 20/10 kg 40 calorie Row |
U1 FUNDAMENTALS-Back Hall 4
| 1-5-2023 | Fundamental #11 Kettlebell swing * Russian & American |
| 2-5-2023 | Fundamental #1 Air squats & Single unders |
| 3-5-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
U1 Fit Mom-Back Hall 4
01-05-2023 & 05-05-2023 Closed
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