Tag Archive for: קרוספיט תל אביב

Atarim

Strength:

Deadlift

0-6: Fnd 5RM

6+:find 1RM

then

Metcon:

15-10-5

Deadlift 100/70

ring dips

Intermediate

Independent Part:

Shoulder mobility+warm up.

then

Class:10-00.

EMOM For 14 min:

-even min 3 RMU/Strict chin up

-odd min

3 Strict deficit/regular HSPU

then

MetCon:

20 min AMRAP:

1 legless rope climb

50 m Farmer carry 32/24 kg each hand

50 DU

Dizengoff

Strength:

Make up missed lifts

if none missed 5xMax deficit HSPU or modification of HSPU

then

Metcon:

In groups of three

100 KB swing (american) 24/16

100 TTB

100 Ring Pushups

100 goblet lunge 24/16

Post your results to the Whiteboard.

This Week (week of 2/8):

Thursday Night: No Olympic Weightlifting

Atarim / Dizengoff

Strength:
Lunge

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then

Metcon:

12 min AMRAP

4 weighted pistol 12/8kg
6 KB pushpress 24/16
8 Knees to elbows

Intermediate

Independent part:
Hip flexors & ankle mobility drills.

Front squat 5*3*115% Front Squat.
then

Class: 19:00

15 min to establish max weight at:
Deadlift+power clean + push press
then

MetCon:

8 min AMRAP
5 Hang cleans 60/35 kg
10 Pistols
15 HRPU

Rest and then accessory work

4*6 KB Strict press
3*15-20 triceps ext

Post your results to the Whiteboard.

Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim / Dizingoff

Strength: Chinups

1AC/Archer/ strict

5 sets of MAX reps

by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows

Find resistence you can perform between 3-8 reps
then

“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post your results to the Whiteboard.

Don’t forget!

Tomorrow, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!

Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Strength:
shoulder press

0-1:
2xwarmup
3×5 with weight from elements

2-6:
2xwarmup
3×5 add 2.5 kg from last week

6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Partner WOD

P-1 Plank
P-2:
30 pullup
30 Wallball
30 TTB
30 OHL25/15
30 pistols
30 KBS 24/15

100m partner carry (each)

Intermediate WOD

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
EMOM for 10 min:
-Even min 3 bar MU
-Odd min L-sit ME.
then

MetCon: 15 min AMRAP.
2 legless rope climbs
20 KB Snatch 24/16 kg
15 Box jumps 60/50 cm

Dizengoff

Strength:
shoulder press

0-1:
2xwarmup
3×5 with weight from elements

2-6:
2xwarmup
3×5 add 2.5 kg from last week

6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then

Metcon:

20-15-10-5

Ring pushups
K2E
Goblet squat 24/16

Post your results to the Whiteboard.

Mobility
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

3xmax

1arm chinups/archer/strict chinups/negatives/supine row (by ability)

Use difficulty that allows 3-5 reps
then

Metcon:
1200m run
40 situps
40 airsquat
40 pushups
800m run

Dizingoff

Strength:
3xmax

1arm chinups/archer/strict chinups/negatives/supine row (by ability)

use difficulty that allows 3-5 reps
then

Metcon:

100KBS for time

EMOM 3 BMU/C2B

Post your results to the Whiteboard.