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November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: **You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Gymnastic push by ability. 1) Weighted Push ups 5×5-10 2) Strict HSPU 5×5-10 (Scale down to elevated if needed) 3) Deficit HSPU (25 kg plate) 5×5-10 4) Ring HSPU 5 x Max Effort Technique: […]
November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: **You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Squats/Cleans A) Back squat 5×5 weight from elemets. B) Front Squat 5*5*90%5RM C) Clean Pull + 3 Hang cleans 5×3*80% Hang clean D) 5 rounds not for time: Clean Pull + clean *90% clean […]
November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: Strength: Gymnastic Pull By ability: 1) 5×5 – 10 Ring row 2) 5 (70%) – 3(80%) – 2(90%) – 3 (80%) – 5 (70%) Weighted pull ups 3) 5×2 Legless Rope Climbs MetCon: I go – You Go 30 Chin ups 40 Dips 50 Toes 2 bar (repetitions for each […]
November Programming Mobility: Strength: Deadlift/snatch. A) 5×5 with weight from Elements B) %x5x90% 5RM C) Hang snatch 5x3x70% max snatch D) Snatch with 2sec pause at the knee 5x3x80%Snatch Tech: A+B) Hang power snatch practice C+D) Snatch pull 3x5x110% Snatch Metcon: 10 min AMRAP OF 5 Deadlifts 10 Burpee 5+5 One […]
November Programming: https://crossfittelaviv.com/november-2015-programming/ Mobility: https://www.youtube.com/watch?v=jo1AU6-Y0ZU Strength: Back Squat: A) Back Squat 5×5 weight from Elements. B) Back Squat 5x5x90% C & D) 3x5x75% 1RM, 2x3x80% 1RM MetCon: For Time 30 Walking lunges 30 Squats 30 Toes 2 Bar 30 DU A) Goblet squats 24/16 kg – V-ups – 60 Single Unders B) 30/20 kg […]
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 […]
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 […]
Open gym: work on missed strength, practice skills, and do a metcon recommended by coach Intermediate: Mens challenge event 4. 15 OHS 70/45 KG. 30 Toes 2 bar 15 OHS 30 Ring dips
Open gym: work on your weaknesses practice a skill and complete missed strength from past week then perform a metcon – skills to work on: Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking. – Strength from past week: 1 Arm chinup on rings or progression Backsquat* Bench press* Shoulder […]
Weekly challenge Airsquat: 0-1 – 100 2-6: 140 6+: 280 Competitors: 210 pistols Dizengoff Strength Front squat 0-1 (Back squat): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% then Metcon For time: 50 KB Swing 24/16 kg 25 Push-up 50 Box jump […]
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