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Skill: “False grip” 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 chinup 5xMax per side MetCon: 16min AMRAP 7 False Grip ring Pull ups […]
Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: 5 RFT 10 Push ups 15 Wall Balls 20 Sit Ups A) HRPU-20/12lb B) HRPU-20/12lb-0/5kg weighted sit ups C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups. D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.
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: Complete missed Lift. MetCon: 5RFT 200m Run 9 Wall balls 7 Push ups 5 Pull ups *Ask coach for MOD.
Mobility: “Upper Body” Mobility Routine. MetCon: OPEN 17.5 10 rounds for time of: 9 thrusters, 42.5/30 kg. 35 double-unders *Ask coach for MOD. Endurance: 3 rounds for time of: Run 800 meters 15 deadlifts, (125/90) 15 strict handstand push-ups 15 Wall Balls
Strength: Back Squat A+) Back Squat Establish 3RM MetCon: “OPTIMUS PRIME” AMRAP in 7 minutes Wall Ball Shots (20/12 lb) 5 Deadlifts (102.5/70 kg) at the top of each minute Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. […]
Special Edition #KipforCure T-shirts have arrived! All proceed go directly to IsrALS to help fund research to fight ALS. These are Dry-Fit T-shirts and are being sold for 75NIS! ——- In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt… ——- …And […]
Strength: Complete Missed Lift. MetCon: Partner WOD, In teams of (Igo, you go) 2 complete 25min AMRAP 20 Wall Balls 30 KB Swings (24/16kg) 40 Sit Ups
Strength: Shoulder Press A) Shoulder Press 5*5*EW B) Shoulder Press 3*5*90% 5RM C) Snatch Grip BTN Shoulder Press 5*3*90% 5RM D+E) Snatch Grip Jerk 5*2*85% 2RM. MetCon: “Karen” 150 wall balls for time 20/12lb
Skill/Strength: Ring Muscle Ups Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows) OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: 4 RFT 25 DU 20 Wall Balls 20/12lb 15 Toes 2 bar (Toes 2 rings/K2E/V-ups) Ask coach […]
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