Posts

WOD 3/11/15

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MOBILITY

 

ATARIM & DIZENGOFF

Strength:

Gymnastic pull – by ability:

  1. Deficit ring row/ partial chin ups
  2. Weighted pull ups – establish 2RM
  3. Legless rope climbs – find your max reps of unbroken legless rope climbs

MetCon:

18-15-12 reps for time of:

Ring Dips

Box jumps

Pull ups

1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups

WOD 2/11/15

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ATARIM & DIZENGOFF

 

Strength: Squat/Clean


A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM

Technique:

A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)

MetCon: Tabata

A) Wall Balls

B) KB thrusters 20/16 kg.

C) Barbell thrusters 42.5/30 kg.

D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice

WOD 30/10/15

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***Don’t Forget to Sign Up for October Throwdown This Saturday!***

October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: 

A&B) Deadlift 5-5-5-5-5 (increase weight each set)

C&D) Snatches 2-2-2-2-2 (increase weight each set)

 

MetCon:

in groups of 3

60 S2OH

60 Front/Back Squat

**Bar does not touch ground**

 

If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.

A) 30/20

B) 40/25

C) 50/30

D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.

WOD 29/10/15

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October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength:

in Pairs (I go U go)

100 Strict Chinups/Ring Rows

100 Strict ring dips/Box dips

 

MetCon:

Partner WOD 15 minutes

P1- Plank

P2- AMRAP of

5 Burpees

10 KB Pushpress (5 per side)

**Rotate freely

 

A) 12/8

B) 16/12

C) 24/16 RMU

D) 2×24/20 RMU

WOD 28/10/15

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October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: Backsquat

A) 5×5 Elements weight

B) Backsquat 5×5 add 2.5kg from last week

C&D) 2x5x75% 2x3x85% 1x1x90% (weights based off 1RM) 2x10x50% OHS

 

MetCon:

3RFT

 

400m Run

20 Goblet squat

20 T2B

 

A) 16/8kg-leg raises

B) 20/16- K2E

C) 24/16-T2B

D) 2×24/1×24 T2B

WOD 27/10/15

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October 2015 Programming and Goals

MOBILITY

ATARIM & DIZENGOFF

Crossfit experience:

  • A) 0-3 months
  • B) 3-8 months
  • C) 8-18 months
  • D) 18+ months

Strength: Pull & Push

5×5 By Ability:

  1. box dips + ring row
  2. Ring dips + false grip ring chinup
  3. Strict RMU (add weight if possible
  4. Advanced gymnastics ask coach:

MetCon:

  • 12 Minute AMRAP
  • 5 Box jump
  • 10 pullup
  • 15 pushup

A) BJ-Jumping pullup-HRPU

B) BJ-Pullup-HRPU

C) BJ-Pullup-Ring Pushups

D) BJ-Pullup- one arm Ring pushupsx2

WOD 26/10/15

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October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: Squat

  1. A) 5×5 With elements weight
  2. B) 5×5 Add 2.5 from last week
  3. C) Front Squat 6x3x90% 1RM Clean
  4. D) E2MOM Clean+2 FS 80% 1RM Clean

 

MetCon:

4RFT

25 Double unders

10 Pistols

10 Meter HS Walk

A) 50 single unders – 20 air squats – 10 push ups

B) DU – Pistols – Shoulder taps

C) DU – Pistols – 10m HS walk

D) DU unbroken – weighted pistol 12/8 – 10m HS walk

WOD 22/9/15

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*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***

***  Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***

***  Wednesday, 23/9: Yom Kippur: CLOSED***

 

Pre class Mobility:

 

Atarim & Dizengoff:

 

Skill Warmup: Double unders practice

Strength: Squat / Pull / Push (ask coach what to do)

MetCon: Monthly Throwdown Partner WOD Practice

80 Overhead Lunges (15/5)

120 Double Unders

80 Overhead Lunges

40 Pistols

**Each partner must contribute at least 10% of each exercise.

 

Intermediate:

 

31 Heroes WOD:

31 Minute AMRAP

8 thrusters (70/47.5)

6 Rope Climbs

11 Box Jumps

WOD 11/9/15

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Pre class Mobility

Atarim

Strength:Deadlift & Push Superset

Deadlift (perform a set of Deadlift immediately followed by a push set by personal program

0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 month programming this month)
then

MetCon:

“DT”
Five rounds for time of:
70 KG Deadlift, 12 reps
70 KG Hang power clean, 9 reps
70 KG Push jerk, 6 reps

 

Intermediate

To be announced..

Post your results to the Whiteboard.

WOD 10/9/15

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Atarim

this class will not have time to warmup, we will begin training at start of class, warm up on your own before class, or instead of strength if you dont make it in time.

Strength:

Pull by personal program – Capped at 10 minutes

Technique:

HS walking / HS holds

Metcon:

for time:

20 landmine rotations

20 wallballs

20 weighted stepup 15/10

20 ring pushups

20 KB pushpress

20 KB swing

20 V-ups

Dizengoff

Strength:

Pull by personal program

Technique:

Kipping pullup / Bar muscle up

Metcon:

3 rounds for reps

1 min ME KB Swing (scale up to snatch)

1 min ME sandbag cluster

1 min ME Ring Pushup

1 min ME Burpee BMU/ Burpee pullup