Atarim
Strength:
3xMax
1 arm chinup / triangle chinups / regular chinups
work with version that allows 3-8 reps
Technique:
Overhead squat
Metcon:
4 rounds for time:
5 pullups
12 OH squats 40/25
15 pushups
Dizengoff
Strength:
3xMax
1 arm chinup / triangle chinups / regular chinups
work with version that allows 3-8 reps
Metcon:
3 Rounds not for time:
ME wall HS Hold
5 Sandbag thrusters
5 pullups
7 burpees
12 goblet squat 24/16
Post your scores to the Whiteboard.
Workout of the Day
Strength 15 min:
Backsquat
0-1: 5×5 weight from elements
1-6: Establish new 5RM
6+: Establish new 1RM
Metcon:
Decending ladder:
10 pullup
10 pistols
9-9, 8-8…
Post your scores to the Whiteboard.
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
June monthly throwdown
Event 1:
3 min to establish 1RM ground to overhead
then
Event 2:
“Fran”
21-15-9
thrusters
pullups
RXd weight:
Masters & Adults men: 42.5kg
Masters & Adults women:
30
Teen men: 30kg
Teen female: 20
Post your results to the Whiteboard.
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Atarim/Dizengoff
Strength
Squat
0-1: Back squat 3×5 weight from elements
1-6: Front squat 3×5 add 5kg from last week
6+: Front squat deload week 1x5x60% / 1x5x65% / 1x5x70%
then
Metcon
Rest day come tomorrow to compete and cheer your fellow athletes
if you cant make it, here is a recovery Metcon:
3 RFT
15 KB swing
10 Box jump 60/50
5 TTB
Intermediate
Independent part:
Shoulder mobility.
then
Class: 10:00
EMOM FOR 14 Min.
-even min 5/3 strict HSPU
-odd min 2 legless rope climbs.
then
MetCon: 100 reps of chest to bar pull ups
EMOM perform 15 DU.
15 min time cap.
*Scaling options jumping chest 2 bar pull ups.
Post your results to the Whiteboard.
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Atarim/Dizengoff
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
Post your results to the Whiteboard.
Atarim
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%
Metcon:
21-15-9
HSPU
HPC 60/4
Dizengoff
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%
Metcon:
for time:
800m row
30 sandbag thruster 15/10
30 pullup
30 burpee
Intermediate
Independent part: Hams+glute+lower bar mobility.
Deadlift 5×70% 3×80%
2×85%
2×90%
Back squat 5x10x60%
Class: 19:00 at Atarim
Power clean practice 15 min.
MetCon: 7 min AMRAP:
6 power cleans 60/40 kg.
9 Burpee
12 Pistols
Post your scores to the Whiteboard.
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Atarim
Strength
Front squat
then
Metcon
4 RFT:
5 thruster 50/30
10 KB Swing
15 diamond pushup
30 DU
(order does not matter)
Odd objects
Strength
Partner fireman carry squats (sub for sandbag if no safe partner is available)
3xME
then
Power Wod
400m Farmer carry AHAP (use 45kg dumbell, or use screw-able dumbells to make heavy weight)
every time you put down the weight = 10 swing penalty
Post your results to the Whiteboard.
Workout of the Day
Tech:
Hang clean
Metcon:
14 min amrap:
6 burpee
12 goblet squat
18 jumping lunge
Post your scores to the Whiteboard.
Workout of the Day
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Strength:
Weighted ring dips
8x3x5RM
Skill:
kipping pullup
Metcon:
20-15-10-5
Pullup
Goblet squat
Intermediate CrossFit
Complete at the OPEN GYM!!!
Sholder+ankle mobility.
Strict press 5×70% 3×75% 3×80% 2×85%
Strict! ring dips 5×10 (add weight if needed), if you can perform sets of 10 so perform 10×5.
MetCon:
For time
1k run
100 walking lunges
1k run
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.
Workout of the Day
OPEN GYM:
Complete Missed Strength from past week:
– Strict press/Pushpress
– Squats
– Weighted Ring dips
– Deadlift
Practice Skills:
– Clean
– Jerk
– Kipping Pullup
– Double unders
Do a metcon, ask your coach to recommend one
open gym is a great opportunity to work out with friends from the gym, meet up and work together with no time pressure
Intermediate CrossFit
Independent part:
Hams+glute+lower back mobility.
Then:
Back Skwaat 5×70% 3×75% 3×80% 2×85%
Deadlift 5x10x60%
Class: 18:00.
Snatch practice 10 min.
Then 10 min establish max weight at: Hang snatch+overhead squat+snatch grip jerk.
MetCon:9 min AMRAP
10 Squat snatch 42,5/30 kg
50 DU
*Scaling: Guyz can perform power snatch with the same weight, or stay home, girls not less than 15 kg.
Post your scores to the Whiteboard.