Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic pull by ability:
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME false grip C2R pull ups
4) 5xME Strict RMU
MetCon: 3RFT
400 m run
21 Box Jumps
15 C2B Pull ups
9 Dips
*Ask coach for scalng options
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squat/Clean:
A) 5×5 Back Squat weight From elements.
B) Establish 5 RM Front squat
C) Establish 1RM hang clean
D) Establish 1RM Clean.
MetCon: in front of running clock
1 min Thrusters
1 min Toes 2 bar
2 min Thrusters
2 min Toes 2 bar
3 min Thrusters
3 min Toes 2 bar
A) 16/12 Goblet squat – V-ups
B) 30/20 kg bar – Knees 2 elbows
C) 40/25kg- T2B
D) 50/35kg- T2B
Mobility Warm Up:
https://www.youtube.com/watch?v=15ifIpUgwh8
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Barbell push:
A) Strict Press 5×5 weight from elements.
B) Estabish 5 RM strict press.
C) Establish 1 RM Push press.
D) Establish 1RM Jerk (From racks)
Tech: Split/Power Snatch practice.
MetCon: 2012 Games event “Track Triplet”.
3RFT
8 Split snatch 50/35kg
7 Bar MU
400m run
*Ask coach for scaling options
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 2x3x80% 2x2x90% 1×95%
D) Snatch 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) Snatch Pull 5x2x110%
MetCon: 3 RFT
400 m RUN
15 Toes to bar
10 Snatch
A) V-ups – 20/15kg (Or KBS 16/12)
B) Knees 2 Elbows – 30/20kg
C+D) Rx’d – 42.5/30kg
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
Technique: RMU
MetCon: For time
10-8-6-4-2 RMU
1-3-5-7-9 HSPU
(15 min time cap)
A) False grip ring row – HRPU
B) Close grip STRICT chin ups – PIke Push ups
C+D) Rx’d
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%
C+D) 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) 4 Rounds for quality:
Snatch pull + Hang snatch + 2 OHS (70-85%)
MetCon: In front of running clock
1 min ME OHS
2 min ME DU
3 min ME OHS
4 min ME DU
A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 Close grip chin ups
3) 5xME False grip C2R pull ups
4) 5xME Strict RMU
MetCon: In teams of 2 complete for time:
100 Pull ups
100 Dips
100 Toes 2 bar
*ask coach for scaling options.
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90%5RM
C) Hang Clean 2x3x80% 2x2x90% 1×95%
D) Clean 2x3x80% 2x2x90% 1×95%
MetCon: 20 min AMRAP
21 Push ups
15 Box Jumps
9 Deadlifts
A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push ups – Box jumps 60/50cm – 80/55 kg deadlift
Mobility Warm Up:
https://www.youtube.com/watch?v=15ifIpUgwh8
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5x5x90%5RM
C) Push Press 2x3x 5RM 2x2x105% 5RM 1×110%
D) Jerk 3x2x90% 2x1x95%
Tech:A+B Hang Power Snatch
C+D: Hang Power Snatch+Snatch Grip Jerk (70-85% Snatch)
MetCon: 10 min Ladder of
2 hang power snatch
2 Burpee Pull ups
4
4
6
6
…
A) 20/15 kg- Burpee
B) 30/20kg- Burpee pull up
C) 42.5/30 kg-Burpee pull ups
D)50/35kg- Burpee RMU
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 5x3x80%
D) Snatch 5x3x80%
Tech: A+B Snatch (power)
C+D: Snatch pull (3sec pause at the knee) 5x3x90% Snatch *use straps
For Time:
400 m run
20 Snatch
400 m run
20 Thrusters
400 m run
A) 20/15 kg bar-wall balls
B) 30/20kg
C) 42.5/30kg
D) 50/35 kg
Intermediate
Deadlift 3*4-8*80%
Snatch practice
MetCon: 13.1 OPEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35/30kg Snatch, 30 reps
30 Burpees
60/35kg Snatch, 30 reps
20 Burpees
75/45 kg Snatch, 30 reps
10 burpees
95/55 kg Snatch, as many reps as possible