WOD 26/10/15

/in /by

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: Squat

  1. A) 5×5 With elements weight
  2. B) 5×5 Add 2.5 from last week
  3. C) Front Squat 6x3x90% 1RM Clean
  4. D) E2MOM Clean+2 FS 80% 1RM Clean

 

MetCon:

4RFT

25 Double unders

10 Pistols

10 Meter HS Walk

A) 50 single unders – 20 air squats – 10 push ups

B) DU – Pistols – Shoulder taps

C) DU – Pistols – 10m HS walk

D) DU unbroken – weighted pistol 12/8 – 10m HS walk

WOD 25/10/15

/in /by

ATARIM and Dizengoff

 

Crossfit experience:

  1. A) 0-3 months
  2. B) 3-8 months
  3. C) 8-18 months
  4. D) 18+ months

 

Strength: Barbell Push

  1. A) Shoulder press 5×5 elements weight
  2. B) Shoulder Press 5x5x90% of 5RM
  3. C) Pushpress 6x3x90% of 3RM
  4. D) Jerk 6×1+3×70% 1RM Jerk

 

MetCon:

For time:

15 OHS

20 T2B

10 OHS

20 Ring Dips

5 OHS

 

  1. A) Goblet Squat 20/16 – Leg Raise – Ring pushups
  2. B) 40/25
  3. C) 55/35

D) 70/50

 

Intermediate

 

Independent part:
Overhead+wrists mobility.
Strength:
Strict HSPU 3*5-10, scale up to deficit or ring.
Sots press (quality work) 4*10
Lateral raises 3*12-15

Class: 19:00
20 min Jerk practice.
Or find 1rm (from racks)

MetCon:
For time
1k run
100 DU
50 Wall balls

 

 

WOD 24/10/15

/in /by

 

October 2015 Programming and Goals
Mobility

https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM
OPEN GYM
Test run monthly throwdown event
 
Intermediate WOD:

Independent part lower back+hip mobility drills.
Deadlift 5*75%(™) 3*85% +1*95%

Snatch pull  2*10*110% snatch
Class: Hero WOD.

“Bradshaw”

10 RFT

3 HSPU

6 Deadlifts 100/70 kg

12 pull ups

24 DU

WOD 23/10/15

/in /by

 

October 2015 Programming and Goals
Mobility


ATARIM
Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months
Technique: Snatch

A&B) Snatch practice

C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight

B) Backsquat 5×5 add 2.5 from last week

C&D) Continue to find 3RM Hang Snatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:

12-10-8-6-4-2

OHL

Burpee
A) 15/5 kg plate

B) 25/15

C) 40/25 OB lateral Burpee

D) 60/40 OB Laterall Burpee
Dizengoff
Crossfit experience:A) 0-3 monthsB) 3-8 months

C) 8-18 months

D) 18+ months
Technique: Snatch

A&B) Snatch practice

C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight

B) Backsquat 5×5 add 2.5 from last week

C&D) Continue to find Technical 3 RM HangSnatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:

12-10-8-6-4-2

OHL

Burpee
A) 12/8 kg KB

B) 24/16 kg KB

C) 40/25 OB lateral Burpee

D) 60/40 OB Laterall Burpee
intermediate WOD:

INDEPENDENT PART:

Shoulder+wrist mobility.
CLASS:

EMOM FOR 12 MIN

-even min 3-5 RMU/False grip strict ring PU (should be done unbroken)

-Odd min 10 strict toes to bar
METCON: 17 AMRAP

2 legless rope climbs

10 m Handstand walk /20 shoulder taps

200m run

WOD 16/10/15

/in /by

October 2015 Programming and Goals

Mobility

ATARIM

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

Technique: Clean practice

A&B- Practice hang cleans

C) 6x3x70% Clean add weight each set

D) Find 1RM Clean

Strength: Legs

A) BackSquat 5×5 Elements weight

B) BackSquat 5x5x90%

C) Front squat 6x3x1RM clean from last week

D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.

MetCon:

3 Rounds for time

5 WallWalk

7 OHS

A) 7 Burpee – OHS 20/15

B) Wall walk – OHS 30/20

C) Wall Walk – OHS 50/25

D) Wall Walk – OHS 70/50

Dizengoff

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

Technique: Handstands

A&B- Handstand practice

C&D) Handstand walking

Strength: Legs

A) BackSquat 5×5 Elements weight

B) BackSquat 5x5x90%

C) Front squat 6x3x1RM clean from last week

D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.

MetCon:

3 Rounds for time

Wall Walk

7 1- arm KB OHS

9 Sit-ups

A) 7 Burpee – Goblet Squat 16/12 – Sit-ups

B)  3 Wall walk – Goblet Squat 24/16 – V-ups

C) 5 Wall Walk – OHS 12/8 – V-ups

D) 10 m handstand walk – OHS 16/12 – Strict toes-to-bar

Intermediate WOD:

Independent part:

Overhead+wrist mobility drills.

Class:

EMOM FOR 12 min.

-even min 3-5 ring MU (3 false grip strict ring PU)

-odd min 10 m Handstand walk (16 shoulder taps)

MetCon: 12 min AMRAP

10 Toes 2 bar

15 Box jumps 60/50 cm

20 a KB swings 24/20 kg

WOD 24/9/15

/in /by

This Saturday, 26/9/15 at 17:00 at Gan Ha’Azmaut, September Throwdown!

https://www.facebook.com/events/915119618567559/

Pre class Mobility

Mobility

Atarim

Skill WU: 5 min DU AMRAP
Strength: Backsquat*/pull/push

(complete what you missed this week)
Metcon:

16min AMRAP

100m Farmer carry AHAP

3rds of

5 Pullup

10 HSPU

15 T2B

 

WOD 22/9/15

/in /by

*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***

***  Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***

***  Wednesday, 23/9: Yom Kippur: CLOSED***

 

Pre class Mobility:

 

Atarim & Dizengoff:

 

Skill Warmup: Double unders practice

Strength: Squat / Pull / Push (ask coach what to do)

MetCon: Monthly Throwdown Partner WOD Practice

80 Overhead Lunges (15/5)

120 Double Unders

80 Overhead Lunges

40 Pistols

**Each partner must contribute at least 10% of each exercise.

 

Intermediate:

 

31 Heroes WOD:

31 Minute AMRAP

8 thrusters (70/47.5)

6 Rope Climbs

11 Box Jumps

WOD 21/9/15

/in /by

*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***

***  Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***

***  Wednesday, 23/9: Yom Kippur: CLOSED***

 

Pre class Mobility:

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim:

Skill Warmup: 5 min AMRAP Double unders

Strength: Squat / Pull / Push (ask coach what to do)

MetCon: 20 min AMRAP

15 Pushpress 60/40

400m Run

 

Intermediate:

Rest Day

Dizengoff:

Skill Warmup: 5 min AMRAP DU

Strength: Squat/pull/push (ask coach what to do)

MetCon: 21-15-9

Burpee box jump

Ring Dip

KB Swing 24/16

WOD 20/9/15

/in /by

*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***

***  Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***

***  Wednesday, 23/9: Yom Kippur: CLOSED***

 

 

Pre class Mobility

Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Technique:

HPC
Metcon:

15-10-5

HPC 60/40

Pullup

HSPU

Intermediate

sunday WOD (complete at open gym)
Mobility: shoulder (overhead position) + ankle (for squat)
Accessory work:

  1. either KB strict press 4×8 or Ring HSPU 4xME
  2. Lateral raise 3×15-20
  3. Triceps extension (bands) 100 reps

Metabolic conditioning:

Open 12.1 event:

7 min AMRAP Burpees 

(try to beat Ram Dover’s score of 126)

 

 

Dizengoff

Strength: Backsquat/pull/push

(ask the coach what to do)

 

Technique: kipping Pullup

 

Metcon:

1-1-1 2-2-2 3-3-3

KB goblet squat

HSPU

Pullup

WOD 19/9/15

/in /by

Beach WOD, meet at 17:00!

 

WOD:

21-15-9

KB swing

Airsquat

Pushups on KB

 

30m run between each exercise

 

Dont forget to put on sunscreen & bring a water bottle (or beer)