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Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors:140 Kipping HSPU Dizengoff Technique Front squat then Strength Front squat 0-1 (Backsquat) sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+ : 1x5x75%, 1x5x80%, 1xMAXx85%3x5x80% then Metcon 3 Rounds for Reps 1min Goblet squat 24/16 1min […]
Open gym complete missed strength Ring dips 8x3x5RM Backsquat shoulder press sumo deadlift work on monthly skills: Double unders L-sits Ring dips (kipping & strict)
Atarim Metcon For time: 10 deadlift 100/70 30 WB 10 Deadlift 20 Wallball 10 Deadlift 10 Wallball 20 Ring dips 20 Airsquat 15 ring dips 15 airsquats 10 ring dips 10 airsquats then Mobility Foam roll lower back hamstrings glutes Intermediate Independent part Warm up +shoulder mobility. then Class at 10:00 EMOM for 12 […]
Atarim Strength: Back squat 0-1: sets of 5 2-6: 3×5 (add 5kg from last week) 6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts! Conditioning: 3RFT 10 Thruster 40/25 7 BMU Dizengoff Strength: Back squat 0-1: sets of 5 2-6: 3×5 (add 5kg from last week) […]
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 and Dizengoff Strength: 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 Technique: Double unders MetCon: 9 minutes 1 min Max effort L-chinup 1min Max effort Double unders (Substitute with Wallballs if DU cannot be performed at all) 1 min rest here […]
Workout of the Day OPEN GYM Weekly strength to complete: Sumo deadlift 3×5 (add 5kg from last week) Back squat 3×5 (add 5kg from last week) Shoulder press 3×5 (add 2.5 kg from last week) Ring dips (8x3x5RM) Skill to work on Double unders kipping pullups kipping ring dips Intermediate Part one: Independent warmup+ […]
Atarim Warmup: 100 double unders Strength: Shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% Metcon: 1K Run 30 S2OH 60/40 100 DU Intermediate CrossFit (Atarim 19:00) Independent warmup. 15 min Establish max weight for Hang Clean+front squat+Jerk. MetCon: 30 Back […]
Atarim Strength Back squat 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% then Metcon 15min AMRAP 10 OHL 60/40 (Unbroken) 10 HRPU 10 V-ups Dizengoff Total-fit with ADI ROTEM !! Post your results to the Whiteboard.
Workout of the Day Open gym all day Strength: Sumo deadlift 0-1: Establish 5RM 2-6: 3x5x90% 6+ 1x5x65% 1x5x75% 1xMaxx85% additional strength (if missed this week): shoulder press weighted pullups backsquat Dips Intermediate CrossFit Independent warmup+Strength: Snatch pull (pause at the knee+negative) 5×3@100-110% Class: 20 min Clean&Jerk Practice: MetCon: For time (15 min […]