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Workout of the Day 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: open gym: complete missed Strength: -backsquat (sunday) -benchpress (monday) -pullups (tuesday) -lunges (wednesday) -chinups (thursday) -shoulder press (friday) practice the monthly skills: -Overhead squats -ping handstand pushups -kipping pullups Recommended Metcon: test run the “KIP For […]
Mobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Barbell Lunge 0-1: 5×5+5 with weight from elements 1+: 5×5+5 add 2.5kg from last week then Technique: Hang power snatch then Metcon: For QUALITY! EMOM 12 3-5 HPS 50/35 (competitors/OLY perform full snatch) Dizengoff Barbell Lunge 0-1: […]
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 […]
CrossFit: Open Gym – Make up missed strength – Work on Skills (Overhead Squat, etc.) – Ask coach for a metcon Intermediate Intermediate WOD, complete at OPEN GYM (13-18:00)! Hip+Ankle mobility. Back skwaat 5×70% 3×80% 2×90% 1×95% Deadlift 5x10x65%. Then Snatch practice or 10 min to establish max on: Power Snatch+Hang snatch+overhead […]
Workout of the Day OPEN GYM: Complete Missed Strength from past week: – Strict press/Pushpress – Squats – Weighted Ring dips – Deadlift Practice Skills: – Clean – Jerk – Kipping Pullup – Double unders Do a metcon, ask your coach to recommend one open gym is a great opportunity to work out with friends […]
Workout of the Day Open Gym: Complete missed lifts Work on Snatch & Clean technique Ask coach to give you a Metcon to do. Intermediate Complete first part at open gym: 1) Posterior chain mobility (glute, hams, lower back) Warmup for heavy deadlift. Then Establish 1 RM deadlift. Class: 18:00 Squat snatch practice 15 […]
Workout of the Day Weekly challenge Airsquat:: 0-1 – 100 2-6: 140 6+: 280 Competitors: 210 pistols Dizengoff and atarim Strength: Pushpress 0-1 (strict press): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% Perform set of Max strict pullup between each set Metcon: […]
Workout of the Day Open Gym Make up missed strength from past week: Press/Push Press, Front Squat, Weighted Ring Dip, Deadlift Work on Skills, Weaknesses, Weekly Challenge Intermediate Independent part: Overhead mobility Overhead squat 5×3 Quality. Class: 15 min Split snatch practice. MetCon: 2012 Games Event 5 3RFT 8 split snatch 50/35kg 7BMU 400 […]
Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors: 140 Kipping HSPU Atarim Drop snatch practice OHS practice Snatch practice (time permitting) then MetCon 3 RFT 10 Alternating lunge 40/25 400m Run Intermediate Join intermediate oly class Dizengoff Technique OH squat then Metcon 15 OHS 40/25 400m Run Post […]
Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors: 140 Kipping HSPU Atarim Strength Establish new 5RM Ring dips then Metcon 12 min AMRAP 10 Push jerk 60/40 10 alternating pistols 10 6 pointburpee (pushup burpee) Dizengoff Strength Establish new 5RM Ring dips then Metcon 8 Min AMRAP […]