Tag Archive for: crossfit israel

Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

Strength: Squats/Cleans

A) Back squat 5*5 weight from elements
B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attempts to find 5RM…
C) Hang clean 5*3*80%
D) Clean 5*3*80%

Technique:

A+B) Front rack mobility Drills.
C+D) Tempo (4-2-1) Front squat 3*3*105% clean

MetCon: 15 min AMRAP
400 m Run
15 Squats
10 Burpee over the bar

A) Goblet squats 16/12kg – burpee
B) Front squats 42.5/30kg
C) OHS 42.5/30kg
D) OHS 50/35kg

Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

L-Sit practice 10 min.
then..

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: 3RFT
400 m run
15 Box Jumps 60/50 cm
10 Kb Swings
5 RMU

*Ask coach for scaling options.

Monthly Mobility:

First: L-sit practice 10 min.
then…

Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over the bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups 5xME

MetCon: In teams of 2 complete:

150 DU
100 Wall balls
50 C2B Pull ups
1k run (both partners)

*Ask coach for scaling options.

Mobility Warm Up:

January Programming:

https://crossfittelaviv.com/january-2016-programming/

Deadlift/Snatch:
A) 5×5 Deadlift weight from elements.
B) Establish 5RM Deadlift.
C) Establish 1RM Hang snatch
D) Establish 1RM Snatch.

MetCon: For time 100 KB swings
*5 T2B/K2E/10 V-ups penalty for dropping the KB.

A) 16/12 kg Russian swing
B) 24/16 kg Russian swing
C) 24/16 kg American swing
D) 32/24 kg American swing

Mobility Warm Up:

January Programming:

https://crossfittelaviv.com/january-2016-programming/

Back Squat:
A) 5×5 Back squat weight from elements
B) Establish 5RM Back Squat.
C+D) Establish 1RM Back Squat.

Technique: Power Snatch

MetCon: “Isabel”
30 reps of snatch 60/40kg for time.

*Ask coach for scaling option