Tag Archive for: קרוספיט ישראל

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.

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

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.

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

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.