Home | Crossfit Bink 36

19/05/2017

19 mei 2017

gymnastics warm up

WOD
Skill: handstand walk

without rest in between parts
00:00 max handstand walk
05:00 max 5-10-15 shuttle sprints
10:00 max rope climbs
15:00 end
 

FUNDAMENTALS
Let's talk about: What is a benchmark?

Skill: handstand walk, shuttle run, rope climbs

AMRAP 11
1 hs walk around the box
4 shuttle runs 5-10-15
2 rope climb attempts

cool down: mobility

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18th of May

18 mei 2017

functional warm up

WOD
Strength: front squats 4 x 12 reps (2020)

3RFT
40 double unders
20 sdhp 42,5/30 kg
10 ring rows
 

FUNDAMENTALS
Let's talk about: breakfast

Skill: double unders, KB sdhp, ring rows

3RFT
20 double unders (attempts)
15 KB sdhp 24/20 kg
10 ring rows

cool down: row

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17-5-17

17 mei 2017

KB warm up

WOD
Skill: T2B

4RFT
12 KB swings 32/24kg
12 T2B

REST 6:00
repeat
 

FUNDAMENTALS
Let's talk about: scaling

Skill: Russian KB swing, K2E

6RFT
12 Russian KB swings 24/20kg
12 K2E

cool down: hang

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16/05/2017

16 mei 2017

SAQ warm up

WOD
for time:
200m run + 200m row
400 run + 400m row
800 run + 800m row
400m run + 400m row
200m run + 200m row
 

FUNDAMENTALS
Let's talk about: respect the whiteboard

Skill: running, rowing

for time:
200m run + 200m row
400m run + 400m row
800m run + 800m row

cool down: mobility

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15.05.2017

15 mei 2017

medball warm up

WOD
Skill: muscle up

AMRAP 9
10 wall balls 9/6 kg
5 heavy push presses 75/55 kg
2 muscle ups

Accessory work: bent over row 5 x 12 reps (2111)

FUNDAMENTALS
Let's talk about: movement standards

Skill: wall balls, push press, jumping pull up

AMRAP 9
10 wall balls 9/6 kg
10 push presses 40/30 kg
10 jumping pull ups

cool down: run

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