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Pre class Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Strength: push 5 sets by personal program Metcon: Barbell Complex 10 Minutes For Quality 1 Clean 1 Front Squat 1 pushpress 1 Power Jerk/Split Jerk Add weight each round Dizengoff Strength: push 5 sets by personal program Technique: KB Clean & Jerk Metcon: 1 Arm long […]
Mobility Atarim Strength: Legs & Pull (Superset) Backsquat: 0-1: 5×5 weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50% Superset with: Pulls- 5 sets By personal program then Metcon: Partner WOD P-1 – Max time Deadlift hold 100/70kg P-2 – AMRAP burpee box jump Intermediate Crossfit Independent part: […]
Atarim: Strength: Legs & Pull (Superset) Backsquat: 0-1: 5×5 weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50% Superset with Pulls- 5 sets By personal program Metcon: 3 RFT (rounds for time) 15 Ring dips 10 Front Squat* 50/30 5 C2B Pullup *minimum is 40/20KG, […]
Atarim Strength: Legs & Pull (supersets) Deadlift: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then […]
This Week (week of 2/8): Thursday Night: No Olympic Weightlifting Atarim / Dizengoff Strength: Lunge 0-1:5×5 with elements weight 1-6: find 5RM 6+: find 1RM then Metcon: 12 min AMRAP 4 weighted pistol 12/8kg 6 KB pushpress 24/16 8 Knees to elbows Intermediate Independent part: Hip flexors & ankle mobility drills. Front squat […]
Don’t forget! This Saturday, Kip For Cure!: https://www.facebook.com/events/593048780837792/ Sign Up Now on Mindbody! Mobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim / Dizingoff Strength: Barbell lunge 2xwarmup 3×5+5 add 2.5 kg from last week then Metcon: 9 min AMRAP 4 weighted pistol 12/8 6 Knee jump […]
Independant Warmup 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Strength: Barbell lunge 0-1: 3×5+5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: same as 1-6 then Metcon: 9 min AMRAP 7 unbroken Front squat 60/40 9 situps […]
Pre workout mobility Foam roller: Quads x20 medial quads (sumo) glutes x 20 per side hamstrings x 20 calves x 20 lower backx20 rhomboids (arms crossed) 25 OHS Barbell 40 Shoulder pass through Atarim/ Dizingoff Technique: Bench press Strength 15 min: Bench Press 0-1: 5×5 weight from elements 1-6: Establish new 5RM 6+: Establish […]
Pre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Situps Situps: 0-1: 140 1-6: 210 6+: 280 Comp: 140 TTB Atarim/Dizengoff Strength Squat 0-1: Back squat 3×5 weight from elements 1-6: Front squat 3×5 add 5kg from last week 6+: […]
Pre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Situps Situps: 0-1: 140 1-6: 210 6+: 280 Comp: 140 TTB Atarim Strength Front squat then Metcon 4 RFT: 5 thruster 50/30 10 KB Swing 15 diamond pushup 30 DU […]