Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Technique (20 min):
Double unders (complete missed strength during this time if needed)
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
then
Cashout (on your own)
Aaccumulate 50 pullups
Intermediate
Rest day !!
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
9 min AMRAP
7 unbroken Front squat 60/40
9 situps
11 Burpees
Intermediate
Independent part:
Lower back+hip mobility.
Deficit deadlift 5x3x70% (speed pull)
Back skwaat 5x10x65%
then
Class 19:00.
10 min clean warmup.
EMOM for 10 min.
-even min 3 power cleans (80/50 kg) (60/35kg)
-odd min 6 pistols.
then
MetCon:
3RFT
10 Front squats 60/40 kg
50 DU
* 9 min TIme Cap.
Strength accessory
Rack pull practice.(20 min)
Bent Over row 4×8
Mixed grip pull ups 2xmax.
Glute bridge 100 reps (BW)
Dizengoff
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
21-15-9
Box stepup (weighted)
burpee
ring dips
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Dizengoff
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
12-8-4
Weighted pistols 12/8
BMU
Deficit HSPU
Atarim
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
3 RFT
9 KB swing 32/24
7 BMU/14 PU
50m Suitcase carry (R)
50m Suitcase carry (L)
Intermediate
Olympic weightligting
Post your results to the Whiteboard.
Atarim
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Strength:
Chinups
5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row
use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)
Metcon:
400m run
15 pullups
400m run
15 pushups
400m run
15 HSPU
400m
15 burpees
Dizengoff
Strength:
Chinups
5 sets:
ME 1 arm chinup/ archer chinup / strict chinup / supine ring row
use exercise that you can perform no less than 3 reps and no more than 8 reps (add weight if needed)
Metcon:
3RFT
1 min Max effort OHS 40/25
1min Max effort wallballs
1 min Max effort Jumping airsquat
1 min rest
Post your scores to the Whiteboard.
Atarim
Independent Warm Up:
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Conditioning:
3 RFT
12 OHS 40/25
8 burpees
4 one arm pushups
Dizengoff
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Metcon:
3 RFT
20 Goblet lunge 24/16
15 swing
10 diamond pushups
Intermediate
complete at OPEN GYM.
Strict press 5x3x70% (Speed press).
Strict Ring dips 10 sets of 5 reps, 45-60 sec rest.
MetCon:
5 Rounds for reps
20 sec ME box jumps 80/60 cm
40 sec rest
20 sec ME KB thrusters 16/12 kg
40 sec rest
20 sec ME row (cal)
40 sec rest
Post your scores to the Whiteboard.
CrossFit:
Open Gym
– Make up missed strength
– Work on Skills (Overhead Squat, etc.)
– Ask coach for a metcon
Intermediate
Intermediate WOD, complete at OPEN GYM (13-18:00)!
Hip+Ankle mobility.
Back skwaat
5×70%
3×80%
2×90%
1×95%
Deadlift 5x10x65%.
Then Snatch practice or 10 min to establish max on:
Power Snatch+Hang snatch+overhead squat+snatch Grip power jerk. (Barbell not touching the ground)
MetCon: 3RFT
10 reps of 42,5/30 snatch
10 reps of 42,5/30 kg push press
200m run
Post your scores to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
strict shoulder press
0-1: 5×5 with weight from elements
2-6: establish new 5RM
6+: establish new 1RM
Technique: Overhead + Mobility drills for OH
then
Metcon:
4 RFT:
15 HSPU
75 DU
Intermediate
Independent part:
Overhead mobility.
Class: 10-00.
12 min EMOM
– even min 3 legless rope climbs
– odd min 20 DU.
then
MetCon:
15 min AMRAP
6 C2B Pull ups
12 KBS 32/24kg
18 Reverse lunges
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
Establish 5RM weighted pullup
If you cannot perform pullups, ask coach for a program to achieve first pullup
then
“Karen”
For time:
150 Wall-ball shots
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim/ Dizingoff
Technique:
Bench press
Strength 15 min:
Bench Press
0-1: 5×5 weight from elements
1-6: Establish new 5RM
6+: Establish new 1RM
then
Metcon:
4 RDS
400m run
16 KB pushpress (1 arm) 24/15
Intermediate
Independent part:
Shoulder+hip mobility.
Strict press
5×70%
3×80%
2×90%
1×95%
Then perform 5×10 ring dips or 10×5.
then
Class:19:00
15 min to Establish max weight at:
Hang clean+front squat.
MetCon: 7 Min amrap
7 front squats 60/40 kg
7HSPU
Strength accessory
Deficit deadlift practice
20 min.
Bent over row vs. pendlay row 4×10
Chin ups 2x max
Good mornings 100 reps any order
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
15*10*5*
HPC 60/40
HSPU
perform 20 DU
Odd objects
Strength:
Lateral hold test max time men 8kg, women 5kg
then
metcon:
7 min amrap
3 ground to shoulder sandbag
6 kb thruster 32/24
9 diamond pushup
Dizengoff
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
3 RFT
10 HSPU
15 wide ring rows
20 Wallball
30 DU
Post your results to the Whiteboard.