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November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: https://www.youtube.com/watch?v=jo1AU6-Y0ZU Strength: Squats/Clean. A) Back squat 5×5 weight from elemets. B) Front Squat 5x5x90%5RM C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean) Tech: A&B Hang clean practice, work with reps of 3, increase […]
MOBILITY ATARIM & DIZENGOFF Strength: Back squat A) 5×5 weight from Elements B) Establish 5RM Back squat. C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty) MetCon: For time: 15 Squats 30 Burpee 15 Squats 30 Toes 2 bar A) Goblet squat 20/16 kg – burpee – V-ups […]
ATARIM & DIZENGOFF Strength: Squat/Clean A) Back Squat 5×5 weight from Elements. B) Front Squat establish 5RM. C) Hang clean Establish 1RM. D) Clean Establish 1RM Technique: A&B: Hang Clean Practice C&D: In the time that left Perform for quality: Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean) MetCon: Tabata A) Wall Balls B) […]
October 2015 Programming and Goals MOBILITY https://www.youtube.com/watch?v=L-EZQoww5Rc ATARIM & DIZENGOFF Crossfit experience: A) 0-3 months B) 3-8 months C) 8-18 months D) 18+ months Strength: Squat A) 5×5 With elements weight B) 5×5 Add 2.5 from last week C) Front Squat 6x3x90% 1RM Clean D) E2MOM Clean+2 FS 80% 1RM Clean […]
Travel WODs By Leigh Barnett School’s out, the family simchas are approaching or business is booming, whatever your reason for leaving the bubble, the world is your oyster and fantastic opportunities await as you travel the globe. You have your passport and luggage ready, but what about your workout? You’re not going to let your […]
TRAVEL STRENGTH TRAINING By Leigh Barnett Sometimes, getting out of your comfort zone is the perfect time to work on those weaknesses you’ve managed to avoid in your regularly scheduled WOD. Just because you don’t have your favorite barbell at hand doesn’t mean you get to skip “Leg Day”! (Focus on one strength aspect before […]
TRAVEL STRENGTH TRAINING By Leigh Barnett Sometimes, getting out of your comfort zone is the perfect time to work on those weaknesses you’ve managed to avoid in your regularly scheduled WOD. Just because you don’t have your favorite barbell at hand doesn’t mean you get to skip “Leg Day”! (Focus on one strength aspect before […]
October 2015 Programming and Goals Mobility ATARIM Crossfit experience: A) 0-3 months B) 3-8 months C) 8-18 months D) 18+ months Technique: Clean practice A&B- Practice hang cleans C) 6x3x70% Clean add weight each set D) Find 1RM Clean Strength: Legs A) BackSquat 5×5 Elements weight B) BackSquat 5x5x90% C) Front squat 6x3x1RM clean from […]
Pre class Mobility Atarim Strength: Squats & Push (superset) Backsquat: 0-1: 5×5 with weight from elements 1-9: 5×5 add 2.5kg from last week Wendler (if you train 5+ times a week): 1x3x70% 1x3x80% 1xMAXx90% 2x10x50% MetCon: Partner Wod P1 400m Run P2 AMRAP – 15 Front squat 60/40 – 5 BMU […]
Pre class Mobility Atarim Strength:Squats & Push Superset Backsquat (perform a set of squats immediately followed by a push set by personal program 0-1: 5×5 with elements weight 1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today) Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this […]
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