Thuis Workouts

Op deze pagina kan jij alle thuis workouts vinden die wij de komende tijd plaatsen! 
We hebben ook een bijpassende spotify lijst gemaakt: CrossFit Oost

Oudere video workouts:

Thuis Workout 27-3-2020

Thuis Workout 26-3-2020

Thuis Workout 25-3-2020

Thuis Workout 24-3-2020

Thuis Workout 23-3-2020

Thuis Workout 22-3-2020

Thuis Workout 20-3-2020

Thuis Workout 19-3-2020

Thuis Workout 18-3-2020

Thuis Workout 17-3-2020

Thuis workout 16-3-2020

Materiaal workouts:

Barbell workouts

Workout 1 Workout 2 Workout 3
Warming up: Warming up: Mobiliteit
4 rounds 2 rounds 2 rondes
5 air squats 10 air squats 30 seconden alle poses
5 sit ups 30 seconds squat hold  
5 lunges 30 seconds plank hold 5 rounds of:
5 back extensions 10 push up 3 shoulderpress
  10 lunges 3 split squat L
EMOM 10 minuten 30 seconds squat hold 3 bent over row
10 thrusters 10 crab push up 3 split squat R
6 burpees over the bar 30 second crab hold 3 back squats
1e minuut 10 thrusters   3 seconden zakken 
2e minuut 6 burpees Kracht: met alles
  Front squat 5×10-15  
5 rounds for time of: Tempo: 3 seconden zakken 15-12-9 of:
20 back squats   Power Snatch
20 deadlifts 12 minute amrap of: Overhead squat
20 floorpresses 12 clean and jerks  
20 bent over row 6 push up 15-12-9 of:
  12 sit ups Sumo DL high pull
    Overhead lunges
Workout 4 Workout 5 Workout 6
Warming up: Warming up: Explosiviteit
3 rounds of: 2 minuten hardlopen 5x 30 seconden interval
30 seconds lunge stretch ( 2 minuten touwtje springen) 30 seconden als een gek rennen
10 lunges 3 rondjes: 2 minuten wandelen
30 seconds hollow back stretch 10 back extensions  
10 knee push ups 10 sit ups warming up:
30 seconds schouders openen 10 v- ups 15-12-9 of:
Op de knie -> Borst naar grond 10 barbell goodmorings Air squat
    Windmill (breed staan handen naar tenen )
EMOM 10 minuten Kracht:
7 power clean’s Floor press 5×10 Push up to toes
5 handstand push ups / hold Tempo 30X3  
(hold = 20 sec) 3 seconden zakken, op de grond geen rust, snel omhoog gestrekt 3 seconden vasthouden. 15-12-9 of:
  Front squat
  Handstand push up
21-18-15-12-9-6-3 of: 3 minutes rest:
Barbell lunges   15-12-9 of:
Burpees over the bar 13 minute amrap of: Barbell step up
Thruster’s 9x reverse bent over row Squat snatch
  9x deadlift  
  9x Handrelease push up  


Kettlebell workouts

Workout 1 Workout 2 Workout 3
Warming up: Warming up: Mobiliteit
4 rounds 2 rounds 2 rondes
5 air squats 10 air squats 30 seconden alle poses
5 sit ups 30 seconds squat hold  
5 lunges 30 seconds plank hold 5 rounds of:
5 back extensions 10 push up 3 KB shoulderpress
  10 lunges 3 KB split squat L
EMOM 10 minuten 30 seconds squat hold 3 KB bent over row
10 thrusters 10 crab push up 3 KB split squat R
6 burpees over the KB 30 second crab hold 3 KB back squats
1e minuut 10 thrusters   3 seconden zakken 
2e minuut 6 burpees Kracht: met alles
  KB squat 5×10-15  
5 rounds for time of: Tempo: 3 seconden zakken 15-12-9 of:
20 KB squats   KB Power Snatch
20 KB deadlifts 12 minute amrap of: KB Overhead squat
20 KB floorpresses 20 KB swings  
20 KB bent over row 6 push up 15-12-9 of:
  12 sit ups KB Sumo DL high pull
    KB Overhead lunges
Workout 4 Workout 5 Workout 6
Warming up: Warming up: Explosiviteit
3 rounds of: 2 minuten hardlopen 5x 30 seconden interval
30 seconds lunge stretch ( 2 minuten touwtje springen) 30 seconden als een gek rennen
10 lunges 3 rondjes: 2 minuten wandelen
30 seconds hollow back stretch 10 back extensions  
10 knee push ups 10 sit ups warming up:
30 seconds schouders openen 10 v- ups 15-12-9 of:
Op de knie -> Borst naar grond 10 KB Stiff legg deadlift Air squat
    Windmill (breed staan handen naar tenen )
EMOM 10 minuten Kracht:
10 Kettle bell swings Floor press 5×10 Push up to toes
5 handstand push ups / hold Tempo 30X3  
(hold = 20 sec) 3 seconden zakken, op de grond geen rust, snel omhoog gestrekt 3 seconden vasthouden. 15-12-9 of:
  Front rack KB Squat
  Handstand push up
21-18-15-12-9-6-3 of: 3 minutes rest:
Front rack KB Lunges   15-12-9 of:
Burpees over the KB 13 minute amrap of: Kettle bell step up
Single arm KB Thruster 9x KB Bent over row KB Push press
  9x KB Swing in to KB squat  
  9x Handrelease push up  


Wallball workouts

Workout 1 Workout 2 Workout 3
Warming up: Warming up: Mobiliteit
4 rounds 2 rounds 2 rondes
5 air squats 10 air squats 30 seconden alle poses
5 sit ups 30 seconds squat hold  
5 lunges 30 seconds plank hold 5 rounds of:
5 back extensions 10 push up 3 shoulderpress
  10 lunges 3 split squat L
EMOM 10 minuten 30 seconds squat hold 3 bent over row
10 Wall balls 10 crab push up 3 split squat R
6 burpees over the wallball 30 second crab hold 3 back squats
1e minuut 10 wallball   3 seconden zakken 
2e minuut 6 burpees Kracht: met alles
  Wall ball 5×10-15  
5 rounds for time of: Tempo: 3 seconden zakken 5-4-3-2-1 of:
20 wallball cleans   DB Power Snatch
20 wallball deadlifts 12 minute amrap of: 30-25-20-15-10 of:
20 wall ball throws 6x wall ball clean and throw WB Sit up
20 wall ball row’s 6 push up  
  12 sit ups 15-12-9 of:
    WB Overhead lunges
    45-36-27 of:
    WB russian twist
Workout 4 Workout 5 Workout 6
Warming up: Warming up: Explosiviteit
3 rounds of: 2 minuten hardlopen 5x 30 seconden interval
30 seconds lunge stretch ( 2 minuten touwtje springen) 30 seconden als een gek rennen
10 lunges 3 rondjes: 2 minuten wandelen
30 seconds hollow back stretch 10 back extensions  
10 knee push ups 10 sit ups warming up:
30 seconds schouders openen 10 v- ups 15-12-9 of:
Op de knie -> Borst naar grond 10 Wallball deadlifts Air squat
    Windmill (breed staan handen naar tenen )
EMOM 10 minuten Kracht: Push up to toes
10 wall ball front squats Push up 5×10  
5 handstand push ups / hold Tempo 30X3 15-12-9 of:
(hold = 20 sec) 3 seconden zakken, op de grond geen rust, snel omhoog gestrekt 3 seconden vasthouden. Wall ball front squat
  Box Handstand push up
  3 minutes rest:
21-18-15-12-9-6-3 of: 15-12-9 of:
Wall ball   Wall ball step up
Burpee over the ball 13 minute amrap of: Overhead squat wall ball
Wall ball clean 10 x wall ball row  
  10 x wall ball throw  
  20x air squat  


Dumbell workout

Workout 1 Workout 2 Workout 3
Warming up: Warming up: Mobiliteit
4 rounds 2 rounds 2 rondes
5 air squats 10 air squats 30 seconden alle poses
5 sit ups 30 seconds squat hold  
5 lunges 30 seconds plank hold 5 rounds of:
5 back extensions 10 push up 3 DB shoulderpress
  10 lunges 3 DB split squat L
EMOM 10 minuten 30 seconds squat hold 3 DB bent over row
10 thrusters 10 crab push up 3 DB split squat R
6 burpees over the Dumbell 30 second crab hold 3 DB back squats
1e minuut 10 thrusters   3 seconden zakken 
2e minuut 6 burpees Kracht: met alles
  DB Front squat 5×10-15  
5 rounds for time of: Tempo: 3 seconden zakken 15-12-9 of:
20 DB squats   DB Power Snatch
20 DB deadlifts 12 minute amrap of: DB Overhead squat
20 DB floorpresses 12 DB clean and jerks  
20 DB bent over row 6 push up 15-12-9 of:
  12 sit ups DB Sumo DL high pull
    DB Overhead lunges
Workout 4 Workout 5 Workout 6
Warming up: Warming up: Explosiviteit
3 rounds of: 2 minuten hardlopen 5x 30 seconden interval
30 seconds lunge stretch ( 2 minuten touwtje springen) 30 seconden als een gek rennen
10 lunges 3 rondjes: 2 minuten wandelen
30 seconds hollow back stretch 10 back extensions  
10 knee push ups 10 sit ups warming up:
30 seconds schouders openen 10 v- ups 15-12-9 of:
Op de knie -> Borst naar grond 10 DB stiff legg deadlift Air squat
    Windmill (breed staan handen naar tenen )
EMOM 10 minuten Kracht: Push up to toes
5 DB clean and jerk’s DB Floor press 5×10  
5 handstand push ups / hold Tempo 30X3 21-15-9 of:
(hold = 20 sec) 3 seconden zakken, op de grond geen rust, snel omhoog gestrekt 3 seconden vasthouden. DB deadlift
  Box handstand push up
  3 minutes rest:
21-18-15-12-9-6-3 of: 15-12-9 of:
Dumbell front rack lunges   DB Step up
Burpees 13 minute amrap of: DB Push up row
DB snatch 9x DB bent over row  
  9x DB Squat  
  9x Handrelease push up