WOD 06-04-20

12 min of Handstand work*

*E.M.O.M. 3, 4 or 5 Burpees, starting with burpees at the beginning of the workout.
(The Burpees shouldn’t take more than 20 seconds.)

Start with a general warm-up first to get the blood flowing… about 3-5 minutes of Ropejumps, run, high knees, jumping jacks and perhaps a few burpees. You can stick with 1 or alternate between a few.

After getting warm, we are going to activate the core muscles and open up the upperback and shoulders to have a better overhead/handstand position.
You can find the video of the drills on our Instagram and facebook stories.

Do each drill at least 3 times.

Video 1 – Volcmar:
In preperation for the overhead position in the handstand we are going to use our ‘couch’ to open up the thoracic spine. Get to the side of your 🛋 and place your shoulderblades on the armrest, and raise the arms overhead. You can increase the stretch by dropping down your hips.
Hold this stretch for 1-2 minutes.

Video 2 – Dick:
To make sure we are not going to hyperextend in the lowerback, we use this drill to “activate” the core. Walk out to your plank position while keeping your lower back flat, think of a 5 year old that wants to wack you in the belly 🖐 Lift your hand from the floor and feel your obliques working. Try not to move your hips from side to side while doing this. Alternate lifting the hands for about 1 minute.

Now that you are warmed up, try/practice the handstand variation you want to do in the workout, decide on the number of burpees, set your interval timer on 12 cycles of 1 minute….


Workout explanation, movement standards and options:

By |2020-04-05T22:29:33+02:00April 6th, 2020|Blog, WOD|

WOD 05-04-20

20 min AMRAP

20 Bent over Rows Alt 5L/5R
20 Dips
20 (Weighted) Step-ups

If you don’t have any weights, go for towel/table pulls instead. Check our social media stories for demo video’s.

*Scale to 10 reps on each station if you slow down too much.

After yesterday, start with some mobility. Either do Volcmar’s Mobility Flow found on our YouTube chanel, or do your own stretches, like Hip openens, Samsom stretch, inch worms.

Once you’ve suppled up, warm up your movements with slow controlled movements, not too many reps. If you have light weight, use that first.
5 Bent over Rows L&R
5 dips, start with the knees bent and the feet flat on the floor.
5 step-ups without weight.
*If you want, stretch some more inbetween rounds.
Do about 4-5 rounds increasing speed and build up the movements (and weight if possible)

Set your timer and 3.2.1..GO!!

Workout explanation, movement standards and options:

By |2020-04-05T01:52:19+02:00April 5th, 2020|Blog, WOD|

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.

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…

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|