Mobility Warm Up:
February Programming:
Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% 5RM
C+D) 2x5x70%, 3×3*75%
MetCon: 20 min AMRAP
30 DU
15 T2B
10 Squats
A) SU – V-ups – Goblet squat 16/12kg
B) DU – K2E – front squats 30/20kg
C) DU – T2B – 50/35kg front squats
D) DU – T2B – OHS 50/35kg
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.
Strength: Squats/Cleans
A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*3*70%
D) Clean 5*3*70%
Skill:
A+B: Front Rack Mobility Drills.
C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean
MetCon: 21-15-9 Reps for time
Front Squat & HSPU
A) Goblet squat 16/12 – HRPU
B) 30/20kg – Pike push ups
C) 42.5/40kg – HSPU
D) 60/40kg – Def.(20kg plate) HSPU
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/
Technique: 10 min Ring MU Practice.
Then…
Gymnastic Push by ability:
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
MetCon: 13.3 Open
12 min AMRAP
150 Wall balls
90 DU
30 RMU
*Ask coach for scaling options
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
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic pull by ability:
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME false grip C2R pull ups
4) 5xME Strict RMU
MetCon: 3RFT
400 m run
21 Box Jumps
15 C2B Pull ups
9 Dips
*Ask coach for scalng options
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squat/Clean:
A) 5×5 Back Squat weight From elements.
B) Establish 5 RM Front squat
C) Establish 1RM hang clean
D) Establish 1RM Clean.
MetCon: in front of running clock
1 min Thrusters
1 min Toes 2 bar
2 min Thrusters
2 min Toes 2 bar
3 min Thrusters
3 min Toes 2 bar
A) 16/12 Goblet squat – V-ups
B) 30/20 kg bar – Knees 2 elbows
C) 40/25kg- T2B
D) 50/35kg- T2B
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 2x3x80% 2x2x90% 1×95%
D) Snatch 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) Snatch Pull 5x2x110%
MetCon: 3 RFT
400 m RUN
15 Toes to bar
10 Snatch
A) V-ups – 20/15kg (Or KBS 16/12)
B) Knees 2 Elbows – 30/20kg
C+D) Rx’d – 42.5/30kg
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
Technique: RMU
MetCon: For time
10-8-6-4-2 RMU
1-3-5-7-9 HSPU
(15 min time cap)
A) False grip ring row – HRPU
B) Close grip STRICT chin ups – PIke Push ups
C+D) Rx’d