ATARIM & DIZENGOFF
Strength: Squat/Clean
A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM
Technique:
A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)
MetCon: Tabata
A) Wall Balls
B) KB thrusters 20/16 kg.
C) Barbell thrusters 42.5/30 kg.
D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice
***Don’t Forget to Sign Up for October Throwdown This Saturday!***
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:
A&B) Deadlift 5-5-5-5-5 (increase weight each set)
C&D) Snatches 2-2-2-2-2 (increase weight each set)
MetCon:
in groups of 3
60 S2OH
60 Front/Back Squat
**Bar does not touch ground**
If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.
A) 30/20
B) 40/25
C) 50/30
D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.
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
tech: Hang power clean
then
MetCon:
HPC BW/.75BW
Pushpress BW/.75BW
Knee Jump
clapping pushup
BMU
20 reps need to be preformed on each movement
partition any way you want and in any order
Independent part:
Overhead+wrists mobility drills.
then
Class: 10:00.
EMOM for 12 min.
– Even min 1 legless rope climb
– Odd min
10 m Handstand walk (12 shoulder taps)
then
MetCon: 20 min AMRAP
400 m run
21 American KBS 32/24 (24/16)kg
12 Chest 2 Bar pull ups
Post your results to the Whiteboard.
Strength: Push/pull/squats (by personal program
Technique: Double under practice (if you can perform 20 DU unbroken practice kipping HSPU)
then
Metcon:
3 RFT
50 DU
15 T2B
12 pistols
8 HSPU
Rest day (or light technical Olympic weightlifting in WL class)
Strength:
Push/pull/squat (ask coach what to do)
Metcon:
For Time:
20 Burpee
20 KB pushpress 24/16
20 OHS 40/25
20 pistols
20 wide grip ring rows
20 T2B
20 ring dips
order does not matter
Post your results to the Whiteboard.
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.