MOBILITY
ATARIM & DIZENGOFF
Technique: 10 in practice Handstand/free handstand/Hanstend walk
Strength: Gymnastic push by ability: 5×5-10
1. Weighted push ups.
2. strict HSPU (scale down to eleveted if needed)
3. Decicit strict HSPU (25/15 plate)
4. Ring HSPU
MetCon: 12 Min EMOM
– Even min: 3 RMU
– Odd min: 10m HS Walk
1) False grip ring row 10 – Parallel Shoulder taps 20
2) False grip strict ring PU – Handstand shoulder taps
3) RMU – HS Walk
MOBILITY
ATARIM & DIZENGOFF
Strength: Back squat
A) 5×5 weight from Elements
B) Establish 5RM Back squat.
C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty)
MetCon:
For time:
15 Squats
30 Burpee
15 Squats
30 Toes 2 bar
A) Goblet squat 20/16 kg – burpee – V-ups
B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows
C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar
D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar
Intermediate:
Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.
Then: 5 rounds for quality:
Clean pull+hang clean+clean (75-95% clean) add weight each round.
MetCon: 7RFT
7 Power cleans 42.5/30 kg
7 Thrustets 42.5/30 kg
7 Bar facing burpees
MOBILITY
ATARIM & DIZENGOFF
Strength:
Gymnastic pull – by ability:
MetCon:
18-15-12 reps for time of:
Ring Dips
Box jumps
Pull ups
1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups
ATARIM & DIZENGOFF
Strength: Squat/Clean
A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM
Technique:
A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)
MetCon: Tabata
A) Wall Balls
B) KB thrusters 20/16 kg.
C) Barbell thrusters 42.5/30 kg.
D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice
Atarim and Dizengoff:
Strength: Barbell Push
A)Strict Press 5×5 weight from Elements.
B) Establish 5RM Strict press.
C) Establish 5RM Push press.
D) Establish 1RM Jerk (from rack)
MetCon: 12 min AMRAP:
5 Pull Ups
5 Push Ups
10 KB Clean&Jerk (aka long cycle perform 10 at each side)
A) Jumping Pull ups-HRPU-16/12 kg
B) Pull ups-HSPU-20/16 kg
C) Pull ups-HSPU-24/20 kg
D)C2B Pullups- Def.HSPU(15/10kg plates)-32/24kg.
Intermediate:
Independent part: Shoulder+ wrist mobility.
Strength:
Add 2.5kg to your Training max, from now that’s your TM for next cycle.
Push press 5*65% 5*75% +5*85%(TM)
Strict press 3*10 or
Strict HSPU 3*5-10, Scale up if needed to deficit or ring HSPU.
Triceps ext. 100 reps, can be done in any order.
Class: 19-00.
20 min Jerk practice.
Or 6*3*70% 1RM jerk.
MetCon:
For time:
100 DU
50 Bumper Plate G2OH 25/20 kg
100 DU
October Throwdown!
7 min AMRAP of:
10 cleans(any kind) 60/40kg
8 Hand Release Pushups
6 pistols
*Scaling options will be made available
Schedule for tomorrow’s October Throwdown!
1330: Athlete arrival, Heat registration* and Warm Up
1350: Movement Standards explained and demonstrated
1400: Heat #1
We will run a Heat every 10 minutes until all athletes have had a chance to complete the WOD.
* Heats will be assigned on a “first come, first served” basis.
You can sign up for the Event directly from our website (link posted below)
As always, please come prepared to support your fellow athletes and if need be, jump in to help out with the judging.
***Don’t Forget to Sign Up for October Throwdown This Saturday!***
October 2015 Programming and Goals
MOBILITY
https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM & DIZENGOFF
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Strength:
A&B) Deadlift 5-5-5-5-5 (increase weight each set)
C&D) Snatches 2-2-2-2-2 (increase weight each set)
MetCon:
in groups of 3
60 S2OH
60 Front/Back Squat
**Bar does not touch ground**
If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.
A) 30/20
B) 40/25
C) 50/30
D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.
October 2015 Programming and Goals
MOBILITY
https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM & DIZENGOFF
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Strength:
in Pairs (I go U go)
100 Strict Chinups/Ring Rows
100 Strict ring dips/Box dips
MetCon:
Partner WOD 15 minutes
P1- Plank
P2- AMRAP of
5 Burpees
10 KB Pushpress (5 per side)
**Rotate freely
A) 12/8
B) 16/12
C) 24/16 RMU
D) 2×24/20 RMU
October 2015 Programming and Goals
MOBILITY
https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM & DIZENGOFF
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Strength: Backsquat
A) 5×5 Elements weight
B) Backsquat 5×5 add 2.5kg from last week
C&D) 2x5x75% 2x3x85% 1x1x90% (weights based off 1RM) 2x10x50% OHS
MetCon:
3RFT
400m Run
20 Goblet squat
20 T2B
A) 16/8kg-leg raises
B) 20/16- K2E
C) 24/16-T2B
D) 2×24/1×24 T2B
October 2015 Programming and Goals
Crossfit experience:
Strength: Pull & Push
5×5 By Ability:
MetCon:
A) BJ-Jumping pullup-HRPU
B) BJ-Pullup-HRPU
C) BJ-Pullup-Ring Pushups
D) BJ-Pullup- one arm Ring pushupsx2