CrossFit WODs

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Warming-up (10-15 minuten)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Dynamisch stretchen en mobiliteit:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Warming-up (10-15 minuten)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Dynamisch stretchen en mobiliteit:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Warming-up (10-15 minuten)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Warming-up (10-15 minuten)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Dynamisch stretchen en mobiliteit:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Datum: 13 mei 2025

Theme: EMOM – Pacing and Consistency

Warming-up (10-15 minuten)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Dynamisch stretchen en mobiliteit:

Schoudermobiliteit (bijv. Band pull-aparts, armcirkels)

Heupmobiliteit (bijv. Spiderman-stretch, beenzwaaien)

Torso draaien (10 herhalingen aan elke kant)

Squattherapie tegen een muur of opstelling (focus op diepte en enkelmobiliteit)

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Warming-up (10-15 minuten)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Dynamisch stretchen en mobiliteit:

Kat-Koe (10 reps)

Bird Dog (10 herhalingen aan elke kant)

Walking Lunges met Torso Twist (5 aan elke kant)

Pec Stretch aan muur of rig (30 seconden aan elke kant)

Date: May 9, 2025

Theme: Short, Intense Metcon with Skill Practice

Warming-up (10-15 minuten)

5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)

3 Rounds of:

10 PVC Pass Throughs (or Dislocates)

10 Air Squats

10 Push-ups to Downward Dog

10 segundos (each side) Couch Stretch (using a wall or rig)