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Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) one arm chinups 5xMax per side MetCon: “Fran’’ 21-15-9 reps of Thrusters 42.5/30kg Pull ups *Ask coach for […]
Mobility: “Limber 11” OPEN 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (65/45 kg) 10 Toes to bar 15 Wall balls (20/12 lb.) Ask coach For MOD. Endurance: “Bull“ Two rounds for time of: 200 Double-unders 50 Overhead squat, (60/42.5kg) 50 Pull-ups Run 1 mile
Strength: Back Squat A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM Metcon: 21-15-9 Reps of: OHS Toes to Bar A) G squat 16/12kg v-ups/ 21-15-9-6-3 B) 30/20- K2E C) 42.5/30kg- T2B D) 50/35kg E) 60/42.5kg Ask Coach for MOD
Mobility: “Limber 11” Tech: Power Snatch. MetCon: “OPEN 16.3” Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25kg 3 bar muscle-ups *OFFICIAL SCALING Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 20/15kg 5 jumping chest-to-bar pull-ups Endurance: […]
Skill: HAndstand Practice. MetCon: 20min AMRAP 5 Push Ups (handstand/pike/HRPU) 7 KB Swings (32/24kg or scale to AHAP by ability) 9 Box Jumps 60/50cm Endurance: 5 rounds for time of: 50-cal. row (or 800 m Run) 30 Toes To Bar 20 Box Jumps
Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: 21-15-9-6-3 reps of HSPU (Pike Push ups/KB Push press 16/12kg) Toes to bar (toes to rings/k2e/V-ups) KB swings 32/24kg Ask coach for MOD.
Skill:Kipping: Pull ups/ Bar MU MetCon: For Time: “FRANZILLA” 21 Thrusters (40/30kg) 21 Pull-Ups 15 Thrusters (50/35kg) 15 Chest-to-Bar Pull-Ups 9 Thrusters (60/40kg) 9 Bar Muscle-Ups Endurance 2009 Games “Chipper” (CFTA Version) For Time: 15 reps squat clean (50/35) 30 Toes to bar 30 Box jumps (60/50) 15 Bar Muscle ups […]
Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU 2) All levels:Gymnastic pull 5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU Once more than 10 reps can be performed, move up in progression. For Time: 10 One arm Push Press 20 Toes to bar 10 One Arm Push Press 40 […]
Skill: L-sit Practice 10min. sets of Max effort by progression Strength: (By ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more […]
What happens in a typical CrossFit Tel Aviv Gymnastics class? By Coach Courtney Mann In each gymnastics class I try to tackle a few different elements. The main goal and foundation is to have control over one’s body AND their movements. A major emphasis is given to understanding and applying proper techniques, specifically in the […]
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