Tag Archive for: קרוספיט תל אביב

אימון הי”א
Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”

2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)

Post your results to the Whiteboard.

skills

Double unders

Atarim

Technique

Hang power clean

(Advanced athletes perform 5×3 HPC for strength)
then

Metcon

15-10-5
HPC 60/40
clapping pushup

Intermediate

Skill

Kipping vs. strict toes to bar.
then

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your results to the Whiteboard.

Atarim

Strength

8 x 100m sprint
then

Metcon

20 min AMRAP
400m run run
20 G2OH w/Plate
20 around the world

Competitors

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Post your results to the Whiteboard.

Skills

Kipping pullup

Open Box

The box will be run as open gym! come in to practice your skills, coaches will be available to help you with skill-work, and will recommend a wod for you when you come in. Chag sameach!!

Intermediate
15 min Snatch practice
then establish 2RM Overhead squat)
then

MetCon

200m run
30 ring dips
200m run
30 wall balls 20/12 lb
200 m run
30 OHS 40/30 kg
200m run

Post your results to the Whiteboard.