Tag Archive for: קרוספיט ישראל

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

Atarim

Strength

Conventional deadlift
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85%
3x5x80
then

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Intermediate

Independent part

Warmup + shoulder mobility.
then

Class

EMOM for 12 min
-even min 3HSPU strict/any
-odd min 5 strict C2B pull ups/ Jumping
then

MetCon

20-15-10 reps of
Strict Pull ups
Box jumps

Post your results to the Whiteboard.

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

Atarim

Strength

Establish new 5RM Ring dips

then

Metcon

12 min AMRAP
10 Push jerk 60/40
10 alternating pistols
10 6 pointburpee (pushup burpee)

Dizengoff

Strength

Establish new 5RM Ring dips
then

Metcon

8 Min AMRAP

15 ring pushups
15 Weighted situp 10kg
200m ROW

Intermediate

Independent part

Front squat 5x@110% Clean
Snatch pull 3×5@90% Snatch.
then

Class

Split clean practice 15 min.
MetCon: 9min AMRAP.
10 split cleans 50/35 kg
200m run

Post your results to the Whiteboard.

Atarim

Strength

Conventional Deadlift
0-1: practice sets of with weight from elements
2-6: Establish 5RM
6+: Establish 1RM
then

Metcon

30 front squat
30 pullup
30 thruster
30 KBS 32/24
30 pushpress
30 burpee
30 Wallball
30 Goblet squat 32/24

Intermediate

Rest day/Sign up for the competition

Dizengoff

Skills class (11:00): RMU

Strength

Front squat
0-6:
Establish 5RM*
6+: establish 1 RM**

*3x5x90% 5RM
**5x3x70
%1RM
then

Metcon

15 min AMRAP
5 Burpee box jump
10 Kipping ring dip
15 pullup

Post your results to the Whiteboard.

Atarim

Strength

Ring dips 8x3x5RM
then

Technique

Hang power clean
then

Metcon

21*15*9*
HPC 60/40
*50 DU

Intermediate

Independent part

Front squat 5×3@110Clean
Class: 19:00
EMOM For 12 min
-even min 3 cleans 80/40 Clean
-odd min 3 strict/any HSPU

*Scailing no less than 50/35kg.
then

8 min AMRAP Ladder
3 Cleans 60/35
2 Alt. pistols
3 Cleans
4 Alt. pistols
3 Cleans
6 Alt. pistol
…

*Scaling Options:
Cleans not less than 50/25 kg
Supported pistols

Strength

Floor press
4×8
One arm shoulder press 4×10-12
Lateral flys 3×12-15
Triceps extensions

Dizingoff

WU

5 min DU AMRAP
then

Strength

8x3x5RM
ring dips
then

Metcon

Partner WOD

15 min AMRAP
P1-1k ROW
P2- AMRAP
10 Wallball
10m HS walk
10 russian pushups

Cashout:
accumulate 2min L-sit in groups of 3

Post your results to the Whiteboard.

Atarim

RFA 2013 Final event:

9-6-3
Squat clean 80/50kg*
Bar muscle up/C2B pullup

*athlete may perform power clean + front squat

Video of the competition, have a look, there are some familiar faces..

Intermediate
Train Oly with Yoni!

Dizengoff

AM WOD:

Technique:
Handstands

Strength:
in pairs accumulate 2 minutes of L-sits

L-sit progression vid:

Metcon:
9 Min AMRAP

3 Knee jumps
5 clapping pushups
20 Double unders
then

PM:
Yoga for athletes
sign up in advance and work your mobility!

Post your results to the Whiteboard.