WOD 30/5/15

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CrossFit Tel Aviv May 2015 Competition WOD

Events are as follows:
2013 RFA skill events:
Skill event 1- Max Effort L-sit (capped at 2 minutes)

Scaled devision: max weighted plank 25/15 kg

Skill event 2 – Max Double unders in 2 minutes

Scaled devision: max single unders in 2 minutes

Work capacity:
Reverse “Elizabeth”
21-15-9
Ring dips
Clean 60/40

Scaling devision:
1) 50/30 ring dips
2) 40/20 ring dips
3) 60/40 ring pushups
4) 50/30 ring pushups
5) 40/20 ring pushups
6) KBS / ring pushups
7) any barbell/KBS + HRPU

*Any RXd score is better than a scaled score

* in event 3 any rxd is better than scale #1, which is better than scale #2 etc

 

WOD 29/5/15

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Atarimdownload (3)

Strength

Conventional Deadlift
0-1: practice sets of with weight from elements
2-6: Establish 5RM
6+: Establish 1RM
then

Metcon

30 front squat
30 pullup
30 thruster
30 KBS 32/24
30 pushpress
30 burpee
30 Wallball
30 Goblet squat 32/24

 

Intermediate

Rest day/Sign up for the competition

 

Dizengoff

Skills class (11:00): RMU

 

Strength

Front squat
0-6:
Establish 5RM*
6+: establish 1 RM**

*3x5x90% 5RM
**5x3x70
%1RM
then

Metcon

15 min AMRAP
5 Burpee box jump
10 Kipping ring dip
15 pullup

Post your results to the Whiteboard.

WOD 28/5/15

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Atarim & DizingoffL-Sit-Ring-Hold

Technique

L-Sits
then

Strength

5 attempts
ME L-sits
then

L-Sits

Strength:
5 attempts
ME L-sits

Metcon

For time:
50 Strict chinups
50 Pistols
50 Wallballs

Post your results to the Whiteboard.

WOD 27/5/15

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Atarim

Strength

Ring dips 8x3x5RM
then

Technique

Hang power clean
then

Metcon

21*15*9*
HPC 60/40
*50 DU

 

Intermediate

Independent part

Front squat 5×3@110Clean
Class: 19:00
EMOM For 12 min
-even min 3 cleans 80/40 Clean
-odd min 3 strict/any HSPU

*Scailing no less than 50/35kg.
then

8 min AMRAP Ladder
3 Cleans 60/35
2 Alt. pistols
3 Cleans
4 Alt. pistols
3 Cleans
6 Alt. pistol
…

*Scaling Options:
Cleans not less than 50/25 kg
Supported pistols

 

Strength

Floor press
4×8
One arm shoulder press 4×10-12
Lateral flys 3×12-15
Triceps extensions

 

Dizingoff

WU

5 min DU AMRAP
then

Strength

8x3x5RM
ring dips
then

Metcon

Partner WOD

15 min AMRAP
P1-1k ROW
P2- AMRAP
10 Wallball
10m HS walk
10 russian pushups

Cashout:
accumulate 2min L-sit in groups of 3

Post your results to the Whiteboard.

WOD 26/5/15

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Workout of the Day

 
Strength:
Front squat
0-6:
Establish 5RM
6+: establish 1 RM

 
Metcon:
“½ cindy”
10 min AMRAP
5pullups
10 pushups
15 squats

*Scale up to
4 BMU
8 HSPU
12 Alternating pistols

Post your scores to the Whiteboard.

WOD 25/5/15

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Workout of the Day

 
WU:
10 min AMRAP DU

Technique:
Ring muscle up

Metcon:
14 min EMOM
even – ME RMU/ Strict chinup

odd- 15 KBS 24/16

Post your scores to the Whiteboard.

WOD 24/5/15

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Workout of the Day
strength:
Press
0-1: practice sets of 5
1-6:
5×5 add 2.5 from last week
6+: establish 1 rm pushpress

 
Technique:
Kipping ring dip

 
Metcon:
20 min amrap:
200m run
12 ring dips
12 pullup

Post your scores to the Whiteboard.

WOD 23/5/15

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Open gym

 

complete missed strength

Ring dips 8x3x5RM

 

Backsquat

shoulder press

sumo deadlift

 

work on monthly skills:

Double unders

L-sits

Ring dips (kipping & strict)

22/5/15 WOD

/in /by

Atarim

Metcon

For time:
10 deadlift 100/70
30 WB
10 Deadlift
20 Wallball
10 Deadlift
10 Wallball

20 Ring dips
20 Airsquat
15 ring dips
15 airsquats
10 ring dips
10 airsquats
then

Mobility

Foam roll
lower back
hamstrings
glutes

 

Intermediate

Independent part

Warm up +shoulder mobility.
then

Class at 10:00

EMOM for 12 min
-even min 3 MU/C2B Pull ups (ring)
-odd min 30 DU

MetCon:3RFT
2 legless rope climbs
10 m Handstand walk
10 KBS 32/24

*Scaling options:
1)Negative rope climbs.
2)Shoulder taps 20
3)Not less than 24/16 on KBS

 

Dizengoff

Skills Class 1100

Ring muscle up

must be able to complete 5 strict chinups in order to participate!

Strength

Backsquat
3×10
@ 70% of 1RM
(85% of 5RM)
then

“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Here is Sam Briggs showing how it’s done!!

Post your results to the Whiteboard.

21/5/15 WOD

/in /by

Atarim

RFA 2013 Final event:

9-6-3
Squat clean 80/50kg*
Bar muscle up/C2B pullup

*athlete may perform power clean + front squat

Video of the competition, have a look, there are some familiar faces..

 

Intermediate
Train Oly with Yoni!

 

Dizengoff

AM WOD:

Technique:
Handstands

Strength:
in pairs accumulate 2 minutes of L-sits

L-sit progression vid:

Metcon:
9 Min AMRAP

3 Knee jumps
5 clapping pushups
20 Double unders
then

PM:
Yoga for athletes
sign up in advance and work your mobility!

Post your results to the Whiteboard.