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CrossFit / Tue, Dec 30

Strength | 10-8-6-4-2

Bench Press (add weight every set)


WOD | 20 Min. AMRAP

400 Meter Run

20 Sit-ups

15 Bench Dips

10 Box Jumps 24/20

5 Strict Pull-ups

 
 
 

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WEEK 5 DAY 1 – SQUAT + CLEAN A) Back Squat 5×10 @ 65% B) Hang Power Clean 5×5 (light–moderate, fast) C) Bulgarian Split Squat 3×10 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2

 
 
 
CrossFit | May 26 - 30

Tuesday – Flush Out + Engine Reset Warm-Up 3 Rounds: 400m Easy Bike 10 PVC Pass Throughs 10 Reverse Lunges 10 Ring Rows 10 Glute Bridges Recovery Strength Tempo DB Bulgarian Split Squat 3 x 8 Each Leg

 
 
 

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Adrian Van Poppel
Dec 31, 2025

4 rounds

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