Tag Archive for: קרוספיט ישראל

Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

Weekly challenge Situps

Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB

Atarim/Dizengoff

Strength

Squat
0-1: Back squat 3×5 weight from elements
1-6: Front squat 3×5 add 5kg from last week
6+: Front squat deload week 1x5x60% / 1x5x65% / 1x5x70%
then

Metcon

Rest day come tomorrow to compete and cheer your fellow athletes
if you cant make it, here is a recovery Metcon:
3 RFT
15 KB swing
10 Box jump 60/50
5 TTB

Intermediate

Independent part:

Shoulder mobility.
then

Class: 10:00

EMOM FOR 14 Min.
-even min 5/3 strict HSPU
-odd min 2 legless rope climbs.
then

MetCon: 100 reps of chest to bar pull ups

EMOM perform 15 DU.

15 min time cap.

*Scaling options jumping chest 2 bar pull ups.

Post your results to the Whiteboard.

Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

Weekly challenge Situps

Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB

Atarim

Strength

Front squat
then

Metcon

4 RFT:
5 thruster 50/30
10 KB Swing
15 diamond pushup
30 DU
(order does not matter)

Odd objects

Strength

Partner fireman carry squats (sub for sandbag if no safe partner is available)
3xME
then

Power Wod

400m Farmer carry AHAP (use 45kg dumbell, or use screw-able dumbells to make heavy weight)
every time you put down the weight = 10 swing penalty

Post your results to the Whiteboard.

Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

Atarim

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

13 Min AMRAP

5 Hang Clean 60/40

5 Strict HSPU/Kipping HSPU

40 Double unders

Strength Accessory

Floor press establish 5 RM

Behind the neck press 4×10

Weighted planks 3x45sec
100 reps of triceps ext.

Intermediate WOD

Independent part

Overhead mobility+Ankle.

Deadlift 5×70% 3×80% 3×80%
2×85%

Back squat
5×10@60%

Class: 19:00.
15 min Establish max weight on
Hand clean+front squat+push press.
then

MetCon

7 min AMRAP:

10 hang cleans 60/40 kg
20 HRPU

*Scaling not less than 50/30 kg.

Dizengoff

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

Chipper:
80 Double unders
70 Airsquats
60 Situps
50 Wallballs
40 pushups
30 burpees
20 pistols
10 BMU

Post your results to the Whiteboard.

Weekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

Atarim

Strength

Deadlift
0-1: sets of 5 (weight from elements)

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

Intermediate

Independent part

Shoulder mobility + Warmup
then

Class: 10:00.

12 min EMOM:
– Even min 2 legless rope climbs /negative
– Odd min 10 strict toes 2 bar.
then

MetCon

5RFT
30 Wall balls 20/12 lb
20 knees 2 elbows
10 HSPU

Post your results to the Whiteboard.

Weekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

Dizengoff

Weighted ring dips

8x3x5RM

RMU Technique
then

Metcon

10 Min AMRAP
Max RMU
20 Airsquat

Atarim

Same as dizi..

Intermediate

Independent part

Hip+ankle mobility
Then Warmup before heavy skwaats
then

MetCon

15 min AMRAP
10 Reps of Deadlift BW/0.75BW.
Stairs run

*Scaling: men 90%BW, girls 60%BW.

Post your results to the Whiteboard.