**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*2*70% Hang clean
D) Clean 5*3*70%
MetCon: Open 14.5
21-18-15-12-9-6-3
Thrusters 42.5/30 kg
Bar facing burpees
(cap 21 minutes)
*Ask coach for scaling options.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to eleveted if needed)
3) Deficit HSPU (25 kg plate) 5×5-10
4) Ring HSPU 5xME
MetCon:
In front of the clock:
1 min ME Push ups
1 min ME sit ups
1 min ME chin ups
2 min ME Push ups
2 min ME Sit ups
2 min ME Chin ups
Cash out: ???
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5-5-5-5-5 add weight each set to failure
C+D) Back Squat 3*75%, 2*80%,1*85% 1*90% 1*95% 1RM
Mobility technique: 4 sets for quality Sotts press – 10 reps (add weight each set)
*ask coach for specific instructions.
MetCon: “Nancy”
5RFT
400m run
15 OHS 42.5/30kg
*ask coach for scaling options
Intermediate
Establish 1RM push press in 15 min OR push press as regular warm up for 15 min.
**Pavels suggested warm up: 3*75% 2*85% 1*90% PR attemps: 1*100%+2.5 then add 2.5kg to each attempt to failure
MetCon: Hopper Qualifier
8 min AMRAP C&J ladder.
2 C&J 60/42.5 kg
30 DU
4 C&J
30 DU
6…
Cash out: 30 Strict HSPU or scale up.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull (by ability)
1) 5×5-10 Ring Row
2) Strict pull ups 5*5-10
3)Weighted pull up: 2*70%, 2*80%, 2*90%, 2*95%, 1*ME Strict pull ups
4) Rope Climbs Ladder: 3-2-1-1-ME
Technique: kipping ring dips
MetCon: 15-12-9
Dips
Burpee + Pull ups
1) Bench dips + burpee jumping PU
2) Rx’d
3) Strict ring dips+ Burpee pull ups
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5-5-5-5-5 (add weight each set to failure)
C) Hang clean: 3*75% 2*80% 1*85% 1*90% 1*95% Hang clean
D) Clean: 3*75% 2*80% 1*85% 1*90% 1*95%
Technique:
A+B: Power Clean Practice
C+D:Front Squat 5x2x110% Clean
MetCon: 10 min AMRAP
6 Pistols
9 Deadlifts
12 Toes 2 bar
A) 6+6 Reverse lunges – 20/12 Kb Swing – V-ups
B) Pistols – 60/35kg DL – K2E
C) Pistols – 80/45kg DL – T2B
D) Weighted pistols 10/5kg – 100/70kg DL – T2B
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit HSPU (25 kg plate) 5×5-10
4) Ring HSPU 5 x Max Effort
Technique: Kipping/Butterfly Pull Up
MetCon: For Time
20 Pull ups
30 Push ups
40 Toes 2 bar
50 Air squat
1) Jumping pull ups + HRPU + v-ups + air squats
2) Pull ups + Clapping push ups + K2E + Jumping squats
3) C2B Pull ups + Ring dips + T2B + Alternating Pistols
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Back Squat 5*75%, 2*80%,2*85% 1*90% 1RM
Technique:
A&B- Hang Power Snatch
C&D – 4 Rounds for quality (Not For Time):
Snatch Balance + 2 OHS
*Add weight each set
MetCon: 10 min AMRAP ladder of:
2 Snatch
2 Burpee
4 Snatch
4 Burpee
6 Snatch
6 Burpee
…and so on
A) 20/15 kg Hang Snatch (ask coach for scaling if needed)+ burpee
B) Hang Snatch 30/20 kg+ Lateral Burpee over the bar
C) Snatch 42.5/30kg + laterall burpee over the bar
D) SQUAT snatch 60/40kg+ facing the bar burpee
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2) Strict pull ups 5*5-10
3) Weighted pull up 3*70% 2*80% 1*90% 1*ME Strict pull ups
4) Rope Climbs Ladder 1-2-3-2-1
MetCon: 20-16-10 reps of:
Box Jumps 60/50 cm
KB one arm S2OH (Shoulder to Over Head)
A) Tuck Jumps + 12/8 kg KB
B) Box Jumps 60/50cm + 16/12 kg KB
C) Box Jumps 60/50 cm + 24/16 kg KB.
D) Box Jumps 70/60 cm + 24/20kg KB.
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Cleans
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90%5RM
C) Clean Pull + 3 Hang cleans 5×3*80% Hang clean
D) 5 rounds not for time:
Clean Pull + clean *90% clean
Technique:
A+B: Hang Power Clean Practice.
C+D: Tempo Front Squat (5-2-2)
3*3*105% Clean
MetCon: For Time
150 Double Unders
100 Air Squats
50 Toes-2-Bar
*Reps can be done in any order
A) 150 DU + 100 Air squats + V-ups
B) 150 DU + 100 Air squats + Knees-2-Elbow
C) Rx’d
D) 150 DU + 74 Pistols + Strict Toes-2-Bar
November Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 increase weight each set to failure
C) Hang snatch + OHS 5*2+2×70% max snatch
D) 5 rounds NOT FOR TIME Snatch + Hang Snatch + 2 OHS (Start from 70% snatch and add weight each round.
MetCon: 21-15-9 reps of
A) KB swing 32/20 kg + wall balls
B) Deadlift 80/45kg + wall balls
C) Deadlift 100/70 kg + wall balls
D) Power clean 70/45kg + wall balls
Intermediate:
Overhead + wrist mobility
EMOM: 20 min
Odd min: 2-5 RMU – unbroken (5 false grip ring pull ups)
Even min: 10m Handstand walk (20 shoulder taps)
Metcon: 15 Minute AMRAP
400m run
21 Sumo Deadlift High Pull (42.5/30kg)
12 C2B Pull ups