Vondelgym Gym Amsterdam Rotterdam CrossFit Boksen Yoga Fitness Circuittraining
Rotterdam CrossFit 27th of June - 3rd of July

Rotterdam CrossFit 27th of June - 3rd of July

Monday 27-06


1. WARM-UP/MOBILITY/ACTIVATION
4x:30 Row/Bike + 5 DB Strict Press (each side) & 10 Air Squats Banded 7s w/ banded overhead press
2x5 Barbell Strict Press at 5050 tempo
Into build up

2. SKILL/STRENGTH

Strict Press
Work up to H2 for the day then 3x5 @ 85% of H2

3. WOD PREP

2 sets
150/100m Row or 300/200m Bike-Erg 5 Single Arm DB Thruster (each side) 5 Abmat Sit-Ups
5 Strict Abmat Sit-Ups

4. WOD

For Time
1000/800m Row or 2000/1600m Bike-Erg 50 Single Arm DB Thrusters 15/10 12/8 10/5 35 Burpees Over The Dumbbell
50 Single Arm DB Thrusters
35 Burpees Over The Dumbbell
1000/800m Row or 2000/1600m Bike-Erg timecap: 20min

Tuesday 28-06 - WOD

6. WARM-UP/MOBILITY/ACTIVATION 3min Cardio of choice
Into 6min at a warm-up pace
20 Single Unders
5 Single Arm Ring Rows (each side)
3 Inchworms
:30 Straight Arm Plank
Into skill/build up for Ring Dips/Prone Rows

7. SKILL/STRENGTH

E3MOM x 4 Rounds
10 (band-assisted) Ring Dips
+
10 Chest Supported Prone Rows (1-2 RiR)

8. WOD PREP

2 sets
15 Double Unders
8 KB American Swings 4 C2B/Pull-Ups

9. WOD

5 Rounds For Time
60 Double Unders
15 Kettlebell American Swings 24/16 20/12 16/8
12 Chest to Bar Pull-Ups / Pull-Ups (6 Strict Pull-Ups) timecap: 18min

Tuesday 28-06 – Gymnastics

1. CORE/GRIP/MOBILITY WARM-UP

10 Wallslides
10 Scapular Pull-Ups (w/ :3s Hold in Active position every time) :30 Flying Dutchman

3 sets
:10 One-Legged Hollow Hold (L) :10 Hollow Hold :10 One-Legged Hollow Hold (R) :30 Arch Hold 10 V-Ups or Alternating Leg V-Ups

2. HANGING STRENGTH/KIPPING TECHNIQUE

3 sets
Max Effort Hollow Body Hang 90s rest b/t sets

5 sets
5-8 (Band Assisted) Front Lever 1:00 rest b/t sets

4 sets
(advanced) 10 (perfect) Single leg on box Butterfly (C2B) Pull-Ups (2 sets on the box – then a few sets of praticing butterfly pull-up single into a hollow body transition)
(intermediate/beginners) 6 Toe-Assisted Strict Chest to Bar Pull-Ups at 5252 tempo into 3-5 Kipping 1⁄4 Pull-Ups (or full pull-ups/c2b)


3. MIXED GYMNASTIC STRENGTH

4 Supersets
15s (banded) Ring top support hold + 5 (banded) Ring Dips + 15s (banded) Ring bottom support hold +
12 Prone Kettlebell Row (bench on blocks/plates)
+
30 L-sit pulses
60s-90s rest

Wednesday 29-06 - WOD


11. WARM-UP/MOBILITY/ACTIVATION 4x:30 Bike-Erg + 10 Squat to Standing -2 Rounds-
10 Glute Bridges
5/5 Single Leg Glute Bridges
10 Deadbugs
10 Empty Barbell Back Squats
Into build up

12. SKILL/STRENGTH

Back Squat (1 set every 2m30) 2x1 @ 95%
3x5 @ 80%

13. WOD PREP

2 sets
:10 Assault Bike Sprint 8 Dumbbell Snatch
8 Wallballs

14. WOD

For Time
50/35 Cal Assault Bike
50 Dumbbell Snatch 22.5/15 15/10 12/8 50 Wallballs
timecap: 9min
Second heat start at 04:00 (13min total)

Wednesday 29-06 – Weightlifting

New Cycle – Focus: Powers and pulls

1. Snatch

Snatch Pull + Power Snatch 4x2+2 at 60-65%
4x1+1 at 70-75%

2. Clean and Jerk

Power Clean and Jerk 6x2+1 at 70%

Paused Clean Pull
4x3 at 85%; 2s under the knee on all reps


Thursday 30-06

16. WARM-UP/MOBILITY/ACTIVATION
:30-1:00-:30 (faster)-1:00 (faster)-:30 (fastest) Run -6min at a warm-up pace-
5 up/downs
5 box jumps
5 beat swings + 5 knee raises
5 dumbbell hang clean (each)
5 dumbbell push press (each)

17. SKILL/STRENGTH

18. WOD PREP

2 sets
2 Burpee Box Jumps
4 Toes to Bar
6 Dumbbell Hang Clean and Jerks

19. WOD

8x3min on / 1min off
Alternate between A and B (4 sets each)
A. Run for distance
B. AMRAP 3min
6 Burpee Box Jumps
9 Toes To Bar
12 Dumbbell Hang Clean and Jerk 22.5/15 15/10 12/8 score = total distance / rounds in AMRAP
continu amrap where you finished previously




Friday 01-07

21. WARM-UP/MOBILITY/ACTIVATION
w/ at partner
6x :10 Assault Bike Sprints (building) each. -5min at warm-up pace-
5 hang muscle cleans
5 strict press
5 rope knee raises
10 deadbugs
Into Hang Power Clean skill work

22. SKILL/STRENGTH

Hang Power Clean
in 12min work up to a heavy 5 for the day

23. WOD PREP

Rope Climb skill work refresher
2 sets
:10 Assault Bike Sprint
5 Shoulder to Overhead (building)

24. WOD

EMOM 20min
(1) Cal Assault Bike 18/14 15/12 12/10 45s
(2) 2-4 Rope Climbs
(3) 12 Shoulder to Overhead 70/50 60/40 50/35 (4) Cal Assault Bike 18/14 15/12 12/10 45s
(5) rest



Saturday 02-07 - WOD

26. WARM-UP/MOBILITY/ACTIVATION
4x :30 Bike/Row + 5 Scap Pull-Ups + 5 Single Arm Ring Rows (each side) Banded 7s w/ banded bicep curls (7)
Into Strict Pull-Up options

27. SKILL/STRENGTH

(Weighted) Strict Pull-Up
5-4-3-2-1 (to AHAP)
for scaling work up to the lightest band as possible

28. WOD PREP

Power Snatch technique work 3 sets
3 Power Snatch (buidling) Build to gymnastic movement

29. WOD

For Time
2000/1600m Row or 4000/3200m Bike-Erg into
9-6-3
Power Snatch 70/50 60/40 50/35
Bar Muscle Up (or 15-12-9 C2B/Pull-Up) timecap: 16min



Saturday 02-07 – GYMNASTICS

4. CORE/GRIP/MOBILITY WARM-UP

10 Wallslides
10 Scapular Pull-Ups (w/ :3s Hold in Active position every time) :30 Flying Dutchman

3 sets
:10 One-Legged Hollow Hold (L) :10 Hollow Hold :10 One-Legged Hollow Hold (R) :30 Arch Hold 10 V-Ups or Alternating Leg V-Ups

5. HANGING STRENGTH/KIPPING TECHNIQUE

Week 4 of 8 “Grip Strength”
3 sets
Max Effort Rings to Chest Hold :90 rest b/t sets

5 sets
:10 Single Leg L-Hang (R) + 3 Strict Toes To Bar + :10 Single Leg L-Hang (L) :60 rest b/t sets

5 sets
(beginners/intermediate) 3 Kipping Knees to Elbows + 3 Kipping Toes to Target + 3 Kipping Toes To Bar/Target (higher)
(advanced) 3 Kipping toes to bar (knee tuck and kick tech.) + 5 Kipping toes to bar (straight leg tech.) :60 rest b/t sets

6. MIXED GYMNASTIC STRENGTH

4 Supersets
8-10 Russian Box Dips
+
:30 Lateral Supported Handstand Hold +
1:00 Gymnastic Swimming
60-90s rest



Sunday 03-07

31. WARM-UP/MOBILITY/ACTIVATION
3x1:00 Run/1:00 rest
Frontrack Mobility
-6min at warm-up pace-
5 Wallballs
5 beat swings + 5 knee raises
5 muscle cleans
5 front squats
Into Squat Clean and Toes to Bar Skill work

32. SKILL/STRENGTH

33. WOD PREP

in teams of 2
100m Run (each)
2 sets
5 Wallballs
5 Toes To Bar
3 Squat Cleans (building in weight)

34. WOD

In teams of 2
6 sets
5min on / 1min off 40 Wallballs

30 Toes To Bar
20 Squat Cleans 60/40 50/35 40/30 AMRAP Assault Runner in remaining time score = total distance
** split all reps as needed

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