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
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
October 2015 Programming and Goals
Crossfit experience:
Strength: Pull & Push
5×5 By Ability:
MetCon:
A) BJ-Jumping pullup-HRPU
B) BJ-Pullup-HRPU
C) BJ-Pullup-Ring Pushups
D) BJ-Pullup- one arm Ring pushupsx2
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
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
*** 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***
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.
31 Heroes WOD:
31 Minute AMRAP
8 thrusters (70/47.5)
6 Rope Climbs
11 Box Jumps
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
To be announced..
Post your results to the Whiteboard.
Atarimthis 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
|
DizengoffStrength: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 |