Workout of the Day
Technique: kipping pullup / buttrfly / BMU (depending on abillity
Strength:
EMOM 10
even: ME Strict chinups
odd: rest in bottom of squat
Metcon:
15 min AMRAP
20 DU
15 pushups
10 pistols (per leg)
400m run
Post your scores to the Whiteboard.
CrossFit Atarim and Dizengoff
Strength:
Shoulder press
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
Metcon:
21-15-9
Wallball
clapping pushup
TTB
Intermediate WOD (2115 at Dizengoff):
Skill handstand walk
MetCon: “Annie” 50-40-30-20-10 reps of
Double unders
Sit ups
Quickie WOD (7:30)
20 min AMRAP
3xrun up stairs
5 burpees
10 pushups
15 situps
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.
Post your scores to the Whiteboard.
skills
Double unders
Atarim
Technique
Hang power clean
(Advanced athletes perform 5×3 HPC for strength)
then
Metcon
15-10-5
HPC 60/40
clapping pushup
Intermediate
Skill
Kipping vs. strict toes to bar.
then
“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups
Post your results to the Whiteboard.
Quickie
20 min EMOM
even 10 KB thruster
odd
10 KB swing
Atarim
Strength
Weighted plank
5xMAX w/25 kg plate
then
Metcon
13min AMRAP
7 Front squat 60/40
7 Deadlift
7 situps
Post your results to the Whiteboard.
Atarim
Strength
8 x 100m sprint
then
Metcon
20 min AMRAP
400m run run
20 G2OH w/Plate
20 around the world
Competitors
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
Post your results to the Whiteboard.
Quickie
20 min AMRAP
7 burpee box jump
7 pushups
7 airsquat
7 pullup/ring row
Atarim
Technique: Bench press
Strength:
Bench press
3×5
Metcon:
“JT”
21-15-9
HSPU
ring dips
Pushups
Post your results to the Whiteboard.
Workout of the Day
Technique:
Turkish Get Up
Strength:
Est 1RM TGU
then 5×1
Metcon:
3 RDS
1 min MAX Effort swing
1 min MAX Effort
Goblet squat
1 min TGU
Post your scores to the Whiteboard.
Morning Quickie WOD (7:30)
20 min AMRAP
-200m ROW
-10 goblet squat
-10 pushups
10 wallballs
-10 situps
-10 kb swing
CrossFit
Technique: HS holds
Strength:
5xMAX strict deficit HSPU/weighted pushups
Partner WOD
P1- plank
P2- AMRAP
3 burpees
6 clapping pushups
9 goblet squat
Post your scores to the Whiteboard.
Beach WOD/Friends and Family WOD
There is a good chance that the weather will not cooperate tomorrow and allow us to train on the beach, BUT we are still proceeding as planned with the “Friends and Family WOD”. There will be multiple, short partner WODs, held inside if we need to. They will be appropriate for ALL levels, so feel free to bring Friends and Family!
****
And in place of a BBQ, we will have a post Pesach pizza party! We’ll be getting some delicious pies from Mike’s Pizza Place. They will arrive around 1530.
****
Mobility Seminar begins at 17:00 and is SOLD OUT!