Quickie
3 RFT
10 box jump
10 situps
10 goblet squats
30 DU
Atarim
Strength
Sumo deadlift
0-1: sets of 5 with moderate weight
2-6:est 5 RM or 3x5x90%
6+: EST 1RM or
1x5x65%
1x5x75%
1xMaxx85%
then
Technique
Double unders
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post your results to the Whiteboard.
Atarim
Strength
0-1: 3-5 sets of Max ring dips / ring pushups
2+:
Establish 5 RM weighted dips
then perform
5×3 @5RM
then
Metcon
21*15*9
ring pushups
pullups
*run 400m Between each round
Intermediate
Independent Warmup !!!
Strength: 4 Rounds not for time
Wide grip push press+2 Overhead squats+ Wide grip squat jerk
then
MetCon
15 OHS 40/25 kg
50 Burpee
15 OHS 40/25 kg
(12 min Time cap)
Dizengoff
Strength
Establish 5 RM weighted dips
then perform
5×3 @5RM
then
Metcon
21*15*9
ring pushup
pullups
*run 400m Between each round
Post your results to the Whiteboard.
Workout of the Day
Strength:
Back squat:
0-1 month training experience: practice sets of 5 with weight from elements
2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it)
6+:
1x5x65% of 1RM
1x5x75%
1xMAXx85%
(if you dont have an accurate 1RM Come early to warmup properly and establish your 1RM)
Metcon:
3 rds for reps
Min1 – Thruster 40/25 (scale to Heavy goblet squat)
Min2 – Plank
Min3 – Wide pushups
Min4 – Rest
Post your scores to the Whiteboard.
CrossFit Atarim
Strength (20 min):
Weighted pullup
10 min to establish establish 5RM
then 10 min to complete
6×3 at 5RM weight
Metcon:
Partner WOD:
13 Min AMRAP
P1 – run stairs (RXd+ – use sandbag/ vest)
P2 – accumulate as many rouds as possible of
3 strict chinup
10 HPC 60/40 (Scale to KBSwing
CrossFit Dizengoff
Technique:
Kipping pullup
Metcon:
15 min AMRAP
P1- 30 Wallball
P2 – AMRAP of
3 strict chinup
7 diamond pushup
11 jumping lunge per leg
Post your scores to the Whiteboard.
Workout of the Day
Strength:
Shoulder Press
0-1 month training experience: practice sets of 5 with weight from elements
2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it)
6+:
1x5x65% of 1RM
1x5x75%
1xMAXx85%
Metcon:
20 min AMRAP:
7 Deficit HSPU
8 K2E
9 airsquat
Intermediate
(Dizengoff at 2115)
Handstand walking practice
MetCon
12 min AMRAP
30 DU
20 Wall Balls 20/14 lb
10 Strict chin ups
Post your scores to the Whiteboard.
Workout of the Day
OPEN gym all day
come work on skills, complete missed strength from the past week, and do your mobility work. coaches will be available to recommend what to do
Intermediate WOD
5 rounds (not for time)
Power Clean+Thruster+jerk
MetCon:
“Elizabeth”
21-15-9 reps for time
Clean 60/40 kg
Ring dips
Post your scores to the Whiteboard.
Workout of the Day
Technique:
sumo deadlift
Strength:
sumo deadlift
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
Metcon:
20 min AMRAP
5 OHS 60 KG / goblet squat 32/24
10 HSPU
10 box jump
Intermediate CrossFit
Deficit strict HSPU 5×5
MetCon: “Mary” 20 min AMRAP
5 HSPU
10 pistols
15 Pull ups
Post your scores to the Whiteboard.
Open gym
Recommended strength:
complete missed lifts (5/1RM shoulder press)
if not missed, perform 5×5 ring dips (weighted)
אימון הי”א
Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)
Post your results to the Whiteboard.
Quickie
4 Rounds for reps
1min pullups/ring rows
1min
airsquats/ goblett squat
1min pushups/HSPU
1min rest
Atarim
Strength
Back squat
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
then
Metcon
EMOM 20:
even ME Front squat 60/40
odd:
ME V-ups
Post your results to the Whiteboard.
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