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
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%
C+D) 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) 4 Rounds for quality:
Snatch pull + Hang snatch + 2 OHS (70-85%)
MetCon: In front of running clock
1 min ME OHS
2 min ME DU
3 min ME OHS
4 min ME DU
A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Pull
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: In teams of 2 complete for time:
100 Pull ups
100 Dips
100 Toes 2 bar
*ask coach for scaling options.
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90%5RM
C) Hang Clean 2x3x80% 2x2x90% 1×95%
D) Clean 2x3x80% 2x2x90% 1×95%
MetCon: 20 min AMRAP
21 Push ups
15 Box Jumps
9 Deadlifts
A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push ups – Box jumps 60/50cm – 80/55 kg deadlift
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:
EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM
1) False grip ring row–SU
2) Close grip chin ups–DU
3) False grip C2R pull ups-DU
4) Rx’d
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM
Technique: A+B hang Snatch
C+D: Snatch practice.
MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches
A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar
Mobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Strength: Gymnastic Pull
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
10 min Bar complex by coach’s prescription
MetCon: 21-15-9-6-3 reps of
Push ups
KB swings
Burpee
1) HRPU-12/8kg-burpee
2) Pike push ups-20/12kg-burpee
3) HSPU-24/16kg-burpee
4) HSPU-24/16 kg American swing-burpee
Mobility Warm Up:
Strength: Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%
Technique: Snatch
A+B:Drop Snatch practice
C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch
MetCon:
20-15-10
Wall ball
Power Clean
A) Wall ball + KB swing 12/16 kg
B) Wall ball + 30/20 kg power clean
C+D) Wall ball + 42.5/30 kg power clean
INTERMEDIATE
Stength: Deadlift
6x2x70%
*45-60 seconds rest between sets
Metcon:
15 Min AMRAP
10 OHS (50/35 kg)
15 T2B
20 Box Jumps (60/50 cm)