Tag Archive for: קרוספיט ישראל

Atarim

Strength

Shoulder press
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMex85
then

Metcon

21-15-9
HSPU
OHS 40/25

Competitors WOD

2011 Regional Event 4

For time:

100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
*25 min time cap.

* Come earlier for independent warmup

Dizengoff

Skills 1815 – Double unders
Technique

Kipping pullup
then

Metcon

100 pullups for time
every 10 reps perform
5 Box jumps
5 TTB

Post your results to the Whiteboard.

Atarim

Strength

shoulder press

0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
then

Metcon

10 min AMRAP “Cindy”

5 pullup
10 pushup
15 squat

2 min rest

5 min AMRAP
3 ring dips
5 TTB
7 Burpees

Intermediate crossfit

Strength

Same as regular class or work on some skill.
then

MetCon

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 lbs)

Post your results to the Whiteboard.

Atarim

Technique:

Front squat
then

Strength:

Front squat

0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing front squat establish 3RM instead of 1RM)
then

Metcon:

5 RFT
9 thruster 40/25
7 pullup
5 pushup

Competitors WOD

7 min AMRAP

5 Shoulder 2 Overhead 60/35 kg
10 Burpee facing the bar

Dizengoff

skills 1815 – kipping pullup & bar muscle up

For time

800m run

80DU
70 airsquat
60 ring pushup
50 wallball
40 HSPU
30 pistols
20 boxjump/stepup
10 RMU
20m HS walk/10 wallwalk

Post your results to the Whiteboard.

Atarim

Skills 1100 handstands

Strength* (15 min)

Conventional Deadlift

0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
3×5 +2.5 kg from last week

6+ Deload week
1x5x60%
1x5x65%
1x5x70%

*Skip strength if you are participating in the crossfit total tomorrow, use this time to work on mobility/Handstand skill or DU skill
then

MetCon:

for time:
– 2 times up stairs
– 50 KB swing
-40 OH lunge 20/10
-30 pullup
-20 G2OH with plate
-10 Clapping pushup

Intermediate WOD

NO STRENGTH
Wanna lift heavy prove your strength in the competition

Skill: Muscle Ups Ring/bar
then

MetCon:

3 min AMRAP DU

rest 2 min

5 min AMRAP
Burpee Pull up

Post your results to the Whiteboard.

Atarim & Dizengoff

Skills 1815 (Dizengoff) – Handstands

Technique

Ring muscle up
then

Metcon

14 min Amrap:
2 RMU*
4 HSPU
8 pistol
10 K2E

*scale to BMU if you cannot perform RMU

here is some inspiration:

Post your results to the Whiteboard.