Tag Archive for: crossfit

Affiliate Cup 18/12!

Come be a part of the Pride!

**You can click on any of the hyperlinked movements below to see a video demonstration!**

How to warm up for a 1RM attempts!
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat – establish 5RM
C+D) Back Squat – establish 1RM

Technique: Hang Squat Clean practice.

MetCon: 3 RFT
10 hang clean 2 overhead
20 Over the bar burpee

A) 30/20 kg – lateral burpee (ask coach for specific instructions)
B) 42.5/30 kg – lateral burpee
C+D) 60/40 kg – bar facing burpee

INTERMEDIATE:

Technique: Jerk practice 15 min (speed & quality)

Strength: Strict press (for repetitions) 3*8-12*70% (1RM)

MetCon: 12 min AMRAP of:

10 Thrusters 42.5/30 kg

15 Box Jumps 60/50 cm

Affiliate Cup 18/12!

Come be a part of the Pride!

**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 elements.
B) Front Squat establis 5RM
C) Hang clean establish 1RM
D) Clean establish 1RM.

Metcon: For time
Run 400m
30 Back squats
run 400m
20 Front squats
run 400 m
10 OHS

A) Goblet squats – 16/12 kg (ask coach for specific instructions)
B) 30/20 kg barbell.
C) 42.5/30 kg barbell
D) 60/40 kg barbell

Affiliate Cup 18/12!

**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

Skill: Ring Muscle Up

MetCon: 12 min AMRAP

5 RMU
10+10 One arm KB S2OH

1)10 False grip ring row + 12/8kg KB
2) False grip ring pull ups +12/8 kg KB
3) Strict False grip ring pull ups + 16/12 kg KB
4) Ring MU + 24/16 kg KB.

**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 5*2*70%

4) Rope Climbs 1-1-1-1-1

Skill: By coach prescription.

MetCon: “Adrian”

https://www.youtube.com/watch?v=E1Q11m171mk

7 Rounds For Time
3 Forward rolls
5 Wall Walks
7 Toes 2 bar
9 Box jumps

*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: ???