ENDURANCE-Hall 4
| 14.08 | Endurance |
| WOD: 4 ROUNDS | |
| – 700m Run | |
| – 20 Sit Ups | |
| – 30/22 cal Echo Bike | |
| – 20 Hand Release Push Ups | |
| – 50 Double Unders | |
| – 15 Goblet Squats @ 16/12kg | |
| 16.08 | Endurance |
| WOD: BUDDY WOD | |
| FOR MAX cal/reps. | |
| A) 12 min AMRAP | |
| max cal BIKE ERG | |
| Switch every 30 sec | |
| REST 2 min | |
| B) 12 min AMRAP | |
| max cal SKI ERG | |
| Switch every 30 sec | |
| REST 2 min | |
| C) 12 min AMRAP | |
| max cal Echo Bike | |
| Switch every 200m | |
Hyrox – Hall 4
| Di..15.08.23 | Hyrox training |
| W up | |
| Kracht Hyrox specifiek: | |
| Superset: | |
| 3 x 12 front squats | |
| 3 x 12 box jumps | |
| Hyrox Wod DUO | |
| 1,5 km ski | |
| 100 meter burpees | |
| 1,5 km row | |
| 150 meter lunges 10/20 | |
| 250 farmer carry 16/24 | |
| 150 wallballs | |
| Core finisher | |
| Do..17.08.23 | Hyrox training |
| w up | |
| 50m sled push (70% van open wedstrijd gewicht) + brug omhoog, trap af. | |
| Interval pauze 2 min | |
| 3 rondes | |
| 1km run | |
| 80m burpees | |
| 3-4min pauze | |
| 1km run | |
| 50 wallballs PRO gewicht | |
U1 FUNDAMENTALS-Back Hall 4
| 14-8-2023 | Fundamental #9 Handstand & Wall walks |
| 15-08-2023 | Fundamental #10 Snatch |
| 16-08-2023 | Fundamental #11 Kettlebell swing * Russian & American |
| 17-08-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
| 19-8-2023 | Fundamental #1 Air squats & Single unders |
U1 Fit Mom-Back Hall 4
14-8-2023 & 18-8-2023
CrossFit Fundamentals program August
