Posts

WOD 19/11/15

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November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

**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 (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

Tech: Kipping HSPU/Free-standing HSPU

MetCon: 3RFT

3+3 Pistols
9 HSPU
12 Burpee Pull ups

1) 6 goblet squats 24/16kg + Pike Push ups + Burpee
2) Pistols + HSPU + Burpee pull ups
3) Weighted pistols 12/6kg + Def. 25/15kg HSPU + 6 Burpee bar MU

WOD 18/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

**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
*increase weight each set to failure
C+D) Back Squat 1*5*75%, 2*3*80%, 2*2*85% 1RM


Technique: barbell snatch  


MetCon: Isabel
30 reps of barbell snatch 60/40kg

*Talk to coach about scaling options

 

INTERMEDIATE:

 

Independent part: Ankle+Quad mobility drills.

 

Strength: Squat

Front Squat 5*75% 3*85% +1*95% (TM)

Back Squat 3*10 AHAP

Banded Good mornings 100 reps in any order.

 

CLASS: 20 MIN Clean practice: ask coach for specific instructions. Or 5 Rounds for quality Clean pull + 2 hang clean pull + hang clean (Add weight each round).

 

MetCon: “Gwen” 15-12-9 reps of Touch-n-Go clean & jerk 60/40 kg.

WOD 17/11/15

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November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

 

Strength: Gymnastic Pull
By ability:

1) 5×5 – 10 Ring row

2) 5 (70%) – 3(80%) – 2(90%) – 3 (80%) – 5 (70%) 
Weighted pull ups

3) 5×2 Legless Rope Climbs

MetCon: I go – You Go
30 Chin ups
40 Dips
50 Toes 2 bar
(repetitions for each person)

1) Jumping Chin Ups – Hand Release Push Up – V-ups
2) Pull ups – Bench dips – Knees 2 elbows
3) Strict Chin Ups – ring dips – toes 2 bar
4) Strict chin ups – strict ring dips – toes 2 bar

WOD 16/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat 5-5-5-5-5 *Increase weight each set to failure
C) Clean Pull + 3 Hang cleans 5×3*75% Hang clean
D) 5 rounds not for time: Clean Pull + Hang clean + Front Squat (85%Clean)

Technique:

A+B Hang Clean.
C+D: Front squat 3x3x110% Clean

MetCon:

12-9-6-3 reps for time of:
Front rack lunges (each leg)
Power Cleans

A) Goblet lunges + Sumo DL High pull 24/16 kg
B) 40/30 kg.
C) 50/35 kg
D) 60/45 kg

WOD 12/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 
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 (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

MetCon: 20 min AMRAP

A & B) CINDY
5 Pull ups
10 Push ups
15 Air squats

C & B) Marry
5 HSPU
10 Pistols
15 Pull ups

WOD 11/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5x5x90%
C & D) 3x5x75% 1RM, 2x3x80% 1RM

MetCon: For Time
30 Walking lunges
30 Squats
30 Toes 2 Bar
30 DU

A) Goblet squats 24/16 kg – V-ups – 60 Single Unders
B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders
C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders

 

Intermediate WOD:
Ankle+hip flex mobility drills
Strength:
Front squat 3*70% 3*80% +3*90%(™)
Back squat 3×10 AHAP
Banded good mornings 100 reps in any order.

WOD 10/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Gymnastic Pull
By ability:


1) 5×5-10 Ring row

2)5-5-3-3-2 Weighted pull ups (add weight each set)

3) 5×2 Leglees rope Climbs


Technique: Kipping/Butterfly pull ups.

MetCon: 100 Pull ups for time

EMOM perform 5 Burpee (15 min time cap)

1) Jumping Pull ups
2) Pull ups
3) C2B Pull ups

WOD 9/11/15

/in /by

November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5x5x90%5RM
C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean
D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean)


Tech:

A&B Hang clean practice, work with reps of 3, increase weight each set.
C&B: Tempo Fronts squat (5-2-2) 3x3x90% Clean.


MetCon: 7min AMRAP Ladder
2 Pistols
2 Hang Clean
4 Pistols
3 Hang Cleans
6 Pistols
4 Hang Cleans
..
A) Goblet Squat + KB Swing 24/16kg
B) Pistol + 30/20 kg Clean
C) Pistol + 40/30 kg Clean
D) Weighted Pistol 8/5kg+60/40 kg Clean

WOD 5/11/15

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MOBILITY

ATARIM & DIZENGOFF

Technique: 10 in practice Handstand/free handstand/Hanstend walk

Strength: Gymnastic push by ability: 5×5-10


1. Weighted push ups.
2. strict HSPU (scale down to eleveted if needed)
3. Decicit strict HSPU (25/15 plate)
4. Ring HSPU

MetCon: 12 Min EMOM


– Even min: 3 RMU
– Odd min: 10m HS Walk


1) False grip ring row 10 – Parallel Shoulder taps 20
2) False grip strict ring PU – Handstand shoulder taps
3) RMU – HS Walk

WOD 4/11/15

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MOBILITY

 

ATARIM & DIZENGOFF

Strength: Back squat

A) 5×5 weight from Elements
B) Establish 5RM Back squat.
C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty)

MetCon:

For time:
15 Squats
30 Burpee
15 Squats
30 Toes 2 bar

A) Goblet squat 20/16 kg – burpee – V-ups
B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows
C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar
D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar

 

Intermediate:

Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.

Then: 5 rounds for quality:
Clean pull+hang clean+clean (75-95% clean) add weight each round.

MetCon: 7RFT
7 Power cleans 42.5/30 kg
7 Thrustets 42.5/30 kg
7 Bar facing burpees