Crossfit WOD
Strength:
HSPU progression
MetCon: For time
Reps can be broken up in any way
Olympic weightlifting WOD
Crossfit WOD
Strength:
A) Deadlift 5x5xelements WT
B) DeadliftFind 5RM
C) Deadlift find 3RM
D-E) Deadlift Find 1RM
MetCon: 9 min AMRAP
Strength & Accessory WOD
Strength:
Bench Press
Deadlift
Establish 1RM/3RM
Accessory:
Barbell Row (pendlay row) 3*5
Weighted Plank 4*30-45sec*Max weight
Gymnastics
*Handstand Holds – 5xMax Effort
*5-10 minutes walking/obstacle course practice
*Handstand Press – 5*3-5
*Lever work – 5*3-5
**Accessory straight arm work / Core by coaches prescription
Crossfit WOD
Skill: kipping on rings/kipping RMU/Front Uprise
MetCon: Ascending ladder (8 minutes)
1+1,2+2, 3+3…etc.
60/42.5
Olympic weightlifting WOD
Crossfit WOD
Strength: 5×5 Dips by ability:
1) Bench dips
2) Bar dips
3) Ring dips
4) Tempo ring dips (5 seconds each direction)
MetCon: in teams of 2
200 Wall balls
EMOM BOTH partners perform 3 burpees
Strength & Accessory WOD
Strength: Strict Press & Back Squat
Establish 1RM/3RM
Accessory:
One arm KB deadlift 3*8-12
Ring rows (deficit) 3*10-15
Crossfit WOD
Strength:
A. Back squat 5×5 @ elements weight
B. Back squat find 5 RM
C. Power clean 3-3-3-3-3
D. Squat clean 3-3-3-2-2-1-1
E. Same as D
Strength II:
Chin-up/RMU progressions by ability
MetCon:
Death by wall walks (10 minute time cap)
Happy Cinco de Mayo!
Crossfit WOD
Skill: Squat cleans
MetCon:
21-15-9
Cleans 60-70-80 / 25-35-45 kg
*ask coach for mods
*athletes will add and remove weights for themselves
Crossfit WOD
Strength: Chin-ups/Ring Muscle Up Progressions (by ability)
MetCon: (For time)
Endurance WOD
“Moose”
1000m Run
10rds of
1200m run with wallball
Strength & Accessory WOD
Strength/Skill: Hang Split clean
3-3-3-2-2-2-1-1-1
MetCon: In teams of 2
15min AMRAP
P1-200m row
P2-ME Jumping Lunges
Crossfit WOD
Strength: Bench dips/Bar dips/ ring dips/ tempo ring dips (5 each direction, by ability)
SKILL: kipping on rings
Metcon:
12-9-6
*ask coach for mods
Olympic weightlifting WOD
Crossfit WOD
Warm up: Spine flexion and rotation drills
Strength:
A)Deadlift 5x5xelements WT
B-E) Deadlift 5x5x90%
MetCon: 20 minute AMRAP
5 burpees
10 lunges
15 situps
Strength & Accessory WOD
Bench Press 3*5*70% 3RM (90%1RM)+2.5/5kg
Deadlift 3*5*70% 3RM (90%1RM)+2.5/5kg
MetCon: In Front of running clock, perform 3 Rounds for reps
30 sec Push Ups (scale up to ring)
30 sec KB Russian Swings (AHAP)
60 sec Push Ups
60 sec Swings
*90 sec rest between rounds.
Happy May!
this month we will be dedicated to developing our pulluing strength and our Clean technique. expect PLENTY of pullup/Ring muscle up work (appx twice a week). we will also be dedicating time to developing or kip on the rings.
this will all be celebrated at our end of the month throwdown the “CFTA Liftoff”. the liftoff will have 2 events, the first is 3 attempts to find 1RM clean, and he second will be an AMRAP ladder of pullups/RMUs and deadlifts, stay tuned for more info on this during the month!
this month will also see the READY FOR ACTION GAMES (RFA) taking place for the 7th year. your favorite trooper Adriana will be representing us at the event. this is the highest level crossfit competition in israel, and is quite an emmpresive event, i expect to see you all there cheering her on!
also, we will be running a cool challenge this month called the bingo challenge, more information on that will be posted in the FB group.
so lots of great action going on this month, im already excied to see how many first pullups and first muscle up we unlock this month.
today is labour day, so ITS TIME TO GET TO WORK!
coach yoni
Crossfit WOD
Warmup: Scapula/Rotator cuff stability drills
Strength: chinup/RMU progression (by ability)
MetCon: 3 Rounds For Time (10 min time cap)
30 Airsquats
20 Pushups
10 KB thrusters 24/16
Olympic weightlifting WOD