Tag Archive for: קרוספיט תל אביב

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: 5×5+5
with weight from elements

1+: 5×5+5 add 2.5kg from last week
then

Metcon:
21*15*9
HSPU
OHS 30/20
*row 200m between each round

Post your results to the Whiteboard.

Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Atarim

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Metcon:

Partner Wod:

12 minutes

P-1 run stairs with heavy sandbag on shoulder

P2 – AMRAP
7 HSPU
21 Airsquats

Intermediate

Independent part Shoulder mobility warm up.
then

Class 10:00.

EMOM For 12 min :
– Even min 3 legless rope climbs
– Odd min 5 bupree broad jumps
then

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)

Dizengoff

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Technique:

Kipping HSPU

Post your results to the Whiteboard.

Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Atarim

Strength:
Barbell lunge

0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then

Metcon:

9 min AMRAP

7 unbroken Front squat 60/40

9 situps

11 Burpees

Intermediate

Independent part:
Lower back+hip mobility.

Deficit deadlift 5x3x70% (speed pull)

Back skwaat 5x10x65%
then

Class 19:00.
10 min clean warmup.

EMOM for 10 min.
-even min 3 power cleans (80/50 kg) (60/35kg)
-odd min 6 pistols.
then

MetCon:

3RFT
10 Front squats 60/40 kg
50 DU
* 9 min TIme Cap.

Strength accessory

Rack pull practice.(20 min)

Bent Over row 4×8
Mixed grip pull ups 2xmax.
Glute bridge 100 reps (BW)

Dizengoff

Strength:
Barbell lunge

0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then

Metcon:

21-15-9
Box stepup (weighted)
burpee
ring dips

Post your results to the Whiteboard.

Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

Atarim / Dizingoff

Strength:

strict shoulder press
0-1: 5×5 with weight from elements

2-6: establish new 5RM

6+: establish new 1RM

Technique: Overhead + Mobility drills for OH
then

Metcon:

4 RFT:

15 HSPU
75 DU

Intermediate

Independent part:
Overhead mobility.

Class: 10-00.

12 min EMOM
– even min 3 legless rope climbs
– odd min 20 DU.
then

MetCon:

15 min AMRAP
6 C2B Pull ups
12 KBS 32/24kg
18 Reverse lunges

Post your results to the Whiteboard.

Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

Atarim/ Dizingoff

Technique:

Bench press

Strength 15 min:
Bench Press

0-1: 5×5 weight from elements

1-6: Establish new 5RM

6+: Establish new 1RM
then

Metcon:
4 RDS

400m run
16 KB pushpress (1 arm) 24/15

Intermediate

Independent part:
Shoulder+hip mobility.

Strict press
5×70%
3×80%
2×90%
1×95%

Then perform 5×10 ring dips or 10×5.
then

Class:19:00

15 min to Establish max weight at:
Hang clean+front squat.

MetCon: 7 Min amrap
7 front squats 60/40 kg
7HSPU

Strength accessory

Deficit deadlift practice
20 min.
Bent over row vs. pendlay row 4×10
Chin ups 2x max

Good mornings 100 reps any order

Post your results to the Whiteboard.