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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) […]
November Throwdown!* *Scaled options will be made available Complex A (with a running clock) 3 min to establish Male: max weight 2 RM pull ups Female: max reps pull ups in 3 min. Complex B 3 Rounds for TIme 3 HSPU 6 OHS (42.5/30 kg) 12 Toes to bar Competitors: 3RFT 3 ring HSPU […]
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 […]
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: Snatch A&B) Snatch practice C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES! Strength: […]
Mobility Atarim Strength: Legs & Pull (Superset) Deadlift: 0-1: 5×5 weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50% Superset with: Pulls- 5 sets By personal program then Metcon: 3 RFT 400m Run 15 pushups 15 airsquats 15 situps 15 pullups Intermediate Crossfit Independent part: overhead mobility + […]
Mobility Atarim Strength: Legs & Pull (Superset) Deadlift: 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: 18-15-12 Two hand KB Thruster Pullup Intermediate Crossfit Independent part: Shoulder mobility+warm up. then Class: 10:00. 12 min EMOM. […]
Workout of the Day 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Open gym: work on technique: OHS, kipping pullups, kipping HSP, olympic lifts strength: complete missed lifts -squat,press, benchpress &lunges also get some weightd pullups in ask the coach to recommend a Metcon for you, or use this […]
Workout of the Day Open gym all day! complete missed lifts & Work on your skills Strength for past week: – shoulder press – Sumo deadlift – Ring dips – Back squat 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x5x75% 1x3x85% 1xMaxX95 (Ring dips- 8x3x5RM) Skillwork: […]
Atarim Technique: Rope climb Metcon: 12 Min AMRAP: – Rope Climb x1 (from seated on floor) – 10 pistols – 10 Toes to bar Dizengoff Technique: Ring muscle up Metcon: 12 Min AMRAP: – Max effort RMU – 10 pistols – 10 Toes to bar Post your scores to the Whiteboard.
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