Posts

WOD 3/11/15

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MOBILITY

 

ATARIM & DIZENGOFF

Strength:

Gymnastic pull – by ability:

  1. Deficit ring row/ partial chin ups
  2. Weighted pull ups – establish 2RM
  3. Legless rope climbs – find your max reps of unbroken legless rope climbs

MetCon:

18-15-12 reps for time of:

Ring Dips

Box jumps

Pull ups

1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups

WOD 2/11/15

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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

WOD 30/10/15

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***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.

WOD 29/10/15

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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

WOD 28/10/15

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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

WOD 27/10/15

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October 2015 Programming and Goals

MOBILITY

ATARIM & DIZENGOFF

Crossfit experience:

  • A) 0-3 months
  • B) 3-8 months
  • C) 8-18 months
  • D) 18+ months

Strength: Pull & Push

5×5 By Ability:

  1. box dips + ring row
  2. Ring dips + false grip ring chinup
  3. Strict RMU (add weight if possible
  4. Advanced gymnastics ask coach:

MetCon:

  • 12 Minute AMRAP
  • 5 Box jump
  • 10 pullup
  • 15 pushup

A) BJ-Jumping pullup-HRPU

B) BJ-Pullup-HRPU

C) BJ-Pullup-Ring Pushups

D) BJ-Pullup- one arm Ring pushupsx2

WOD 26/10/15

/in /by

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

  1. A) 5×5 With elements weight
  2. B) 5×5 Add 2.5 from last week
  3. C) Front Squat 6x3x90% 1RM Clean
  4. D) E2MOM Clean+2 FS 80% 1RM Clean

 

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

WOD 22/9/15

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*** 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***

 

Pre class Mobility:

 

Atarim & Dizengoff:

 

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.

 

Intermediate:

 

31 Heroes WOD:

31 Minute AMRAP

8 thrusters (70/47.5)

6 Rope Climbs

11 Box Jumps

WOD 18/9/15

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Pre class Mobility

Atarim

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

 

Intermediate

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.

WOD 17/9/15

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Pre class Mobility

Atarim

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

 

Intermediate

Rest day (or light technical Olympic weightlifting in WL class)

 

Dizengoff

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.