Monthly Mobility:
Skill: 10 min handstand/free handstand practice
Strength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon: “B-1”
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (24/16kg)
*Ask Coach for scaling options.
Monthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) – 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 75% Clean and add weight each set
MetCon: 10 min AMRAP:
20 Lunges
10 Toes 2 bar
30 Air Squats
A) Goblet Lunges 16/12 kg – V-ups
B) Front Rack Lunges 30/20 kg – K2E
C) Overhead lunges 30/20kg – T2B
D) 45/30kg OH Lunges – T2B
Strength: Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.
Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU
*Ask coach for scaling options.
Strength:
Back Squat
Establish 5RM
*If you did it last week, WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push press/jerk
MetCon: 10 min AMRAP
10 Alt. Pistols
5 G2OH
10 Toes 2 Bar
A) Goblet lunges – 10 SDLHP 16/12 kg KB- V-ups
B) Pistols – 40/25kg – knees 2 elbows
C) rx’d 50/35kg.
D) Rx’d 80/45 kg.
Strength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 (Add weight if needed)
Skill: Turkish get Up
MetCon: “ARNIE”
For Time
21 Turkish Get-Ups, Right Arm
21 KB Overhead Squats, Left Arm
21 KB Overhead Squats, Right Arm
21 Turkish Get-Ups, Left Arm
Rx’d: 32/24kg, Scale if needed!!!
*Ask coach for scaling options.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength:
Deadlift/Power clean.
A) 5×5 Deadlift with weight from elements.
B,C & D) Power clean 3-3-3-3-3, Start at 75% Clean and add weight each set
MetCon: 21-15-9 reps of
Squats
Box jumps
A) goblet squat 16/12 kg – 60/50cm
B) 30/20kg front squats – 60/50cm
C) 50/35kg front squats – 60/50cm.
D) 50/35kg OHS – 70/60cm.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch.
A) Deadlift 5*5 with weight from elements.
B) Deadlift: WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attemps to find 5RM…
C) Hang Snatch establish 1RM.
D) Snatch establish 1RM.
MetCon: “D.G.” 10 min AMRAP OF
8 Toes 2 Bar
8 DB/KB Thrusters 16/12 kg
12 DB/KB walking lunges 16/12kg
*Ask coach for scaling options.
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips
MetCon: ½ “Cindy” 10 min AMRAP OF
5 Pull ups
10 Push Ups
15 Air squats
*Ask Coach for scaling options.
OR (Intermediate)
½ “Mary” 10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
* NO SCALING ON THIS ONE, RX’D ONLY !!! If you can’t complete the Intermediate workout rx’d, perform “Cindy”
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Back Squat
A) 5*5 Weight from Elements.
B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) …Then 3 attemps to find 5RM…
C+D) WU Suggestion 8*50 %, 3*70%, 2*80%, 1*90%… Then 3 attempts to find 1RM
MetCon: In teams of two complete:
6 (3 each) rounds of
20 step ups
400m run
*Note While partner 1 is in the front rack position holding 60/40 kg, Partner 2 is performing the complex (use racks if needed).
A) Rx’d (ask coach for scaling if needed)
B) 12/8kg*2 KB weighted step ups
C) 16/10kg*2 step ups.
D) 24/20kg*2 step ups.
*Ask coach for scaling options.