ENDURANCE-Hall 4
| 8.05 | Endurance |
| WOD: BUDDY WOD | |
| A) 12 min AMRAP | |
| – 10/7 cal Bike Erg dumper @10 and standing! | |
| – 8 Alt.DB Snatches @15/10kg | |
| 1 min REST | |
| B) 12 min AMRAP | |
| – 8/6 cal Ski Erg | |
| – 8 Goblet Squats @16/12kg | |
| 1 min REST | |
| C) 200 cal Row (split) | |
| On part A and B switch after completing full round. | |
| On part C split the distance as you wish. | |
| 10.05 | Endurance |
| WOD: BUDDY WOD | |
| FOR TIME | |
| – 70 Devil Press @2×15/10kg (split) | |
| – 1.6 km Run (together) | |
| – 100 Burpees (split) | |
| – 140 Air Squats (split) | |
| Make any possible combination to achieve the fastest time. | |
| Run needs to be performed together with 1 skipping rope hold with at least 1 hand. |
U1 LITE-Hall 4
| 9.05 | CrossFit Lite |
| A) 3 Position Power Snatch – Build Up | |
| – Floor / below the knee / above the knee. | |
| B) WOD: 5 ROUNDS | |
| – 200m Run | |
| – 2 Power Snatch @40/30kg* | |
| – Each next round add 1 repetition of Power Snatch | |
| 11.05 | CrossFit Lite |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 8-10 Beat Swing with HALF Pull Up – maintain hollow position at the end of | |
| the movement. | |
| – 8-10 Kipping L-Ups | |
| – 20 sec Top Ring/Box Support – Hollow Position | |
| B) WOD: 16 min EMOM | |
| Min 1: 8 Kipping (half) Pull Ups | |
| Min 2: 8 T2B / L-Ups | |
| Min 3: 15/10 cal Row | |
| 12.05 | CrossFit Lite |
| WOD: HERO WOD (1/2) ”BERT” | |
| FOR TIME | |
| – 25 Burpees | |
| 400m Run | |
| – 50 Push-Ups (box) | |
| 400m Run | |
| – 75 Walking Lunges | |
| 400m Run | |
| – 100 Air Squats | |
| 400m Run | |
| – 75 Walking Lunges | |
| 400m Run | |
| – 50 Push-Ups (box) | |
| 400m Run | |
| – 25 Burpees |
Hyrox – Hall 4
| 9.05 | |
| AMRAP in 40 minutes | |
| Complete 8 rounds of: | |
| 40 second Max Wall Ball Shots 9/6 kilo | |
| 20 second Rest | |
| 40 second Max Calorie Ski Erg | |
| 20 second Rest | |
| 40 second Max Lunges | |
| 20 second Rest | |
| 40 second Max Burpees | |
| 20 second Rest | |
| 40 second Max V-Ups | |
| 20 second Rest | |
| 12.05 | |
| A) “Legs like Lead”
10 rounds 10 Goblet squats 24/16 kilo |
|
| B) Core finisher | |
| Tabata Hollow Hold 8x 20sec-10sec rest |
Due to the hosting of a CrossFit Level 2 course, we will not be offering a Hyrox class on the 13th May.
U1 FUNDAMENTALS-Back Hall 4
| 8-5-2023 | Fundamental #2 Deadlift & Sit-up |
| 9-5-2023 | Fundamental #3 Front Squat & Overhead squat |
| 10-5-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
U1 Fit Mom-Back Hall 4
08-05-2023 & 12-05-2023
See, extra information per class, when signing in
