Erwin

//Erwin van Beek

About Erwin van Beek

This author has not yet filled in any details.
So far Erwin van Beek has created 2672 blog entries.

WOD 04-04-20

7 to 10 Rounds for max Reps

90 seconds work/ 90 seconds rest

20 Airsquats (scale up to 30)
10 Pushups (scale up to 15)
Remaining time: Max Situps*

*Make sure you have at least 30 seconds left for the situps, if not, scale down the reps.

Warm-up:
General warm-up first: 5-7 min run, bike, jump, high knees, jumping jacks, burpees 😉
Then some hip and shoulder stretches or find the mobilty flow on our YouTube chanel and do that.
Then 3 rounds:
10-15 Airsquats
5-10 Pushups (maybe start on the knees)
10-15 situps.
This is a warm-up, don’t go super fast because you will compromise the energy system you need to hit this workout as fast as you can.
! Beginners: speed is tricky, if you are fairly new to Crossfit, scale down the reps so you can move slower. If you feel good tomorrow, then you know next time you can move faster safely.

Set your interval timer to 10 rounds 1min30 on 1min30 off…
3.2.1..GO!

And post your scores in the comments! 💪🏼

Workout explanation, movement standards and options:

By |2020-04-03T20:34:37+02:00April 4th, 2020|Blog, WOD|

WOD 03-04-20

For time:

Down & Up

50 Strict/Push presses
100 Hang Power Cleans
150 Russian Swings
200 Deadlifts*

After you’ve completed the 200 DL’s go back up to the Swings, then the Hang Power Cleans, finishing with the Presses.

If you have a weight you can’t Swings, you could do goodmornings instead.

Warming-up:
3 rounds starting with some wrist rotations. Then 7-10 Deadlifts, 5-10 Swings, 5-7 Hang Power Cleans, 3-5 Presses on each arm.

(Look at our social media stories for the technical movements with a backpack.)

Set your timer on max 40min,
3.2.1..GO!!

Movement explanation, movement standards and options:

By |2020-04-02T20:43:06+02:00April 3rd, 2020|Blog, WOD|

WOD 02-04-20

For time:

100 Double Unders or High Knees
50 Shrimp squats alt 5L/5R
80/40 – 60/30 – 40/20 – 20/10

Can’t do Double unders? 2 minutes of practice for 100 double unders, scale down the shrimp squats to bulgarian split squats or to lunges or (air)squats x2.

Warm-up:
2 minutes rope jumps (single and double unders) or 1 minute high knees and 1 minutr jumping jacks. 10-15 Airsquats followed by 30 seconds hip opener.
Back to the jumprope, then 10-15 Lunges, followed by 15 second Samson stretch on the L then 15s on the R.
Practice the shrimp squats, maybe with support (and a pillow under the knee) first before going unassisted. Do at least 3 sets of 3-5 reps with some inchworms inbetween.

Set your timer and 3.2.1..GO!!

Movement explanation, movement standards and options:

By |2020-04-01T21:19:23+02:00April 2nd, 2020|Blog, WOD|