Tag Archive for: קרוספיט תל אביב

Atarim
Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

In pairs, fireman carry to lighthouse twice

If partner is too heavy, scale to /weighted vest or 25kg plate

Any time you switch/put down weight perform 3 burpee pushups

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

50 Wallballs
100 Double unders
50 TTB
50 OHS 20/15

Odd Object Training (18:00, Atarim)

Strength

EMOM 8

Even – 10 sandbag Squat

Odd – 10 One armed KB press (5 per side)
then

Power WOD

To be announced..

Post your results to the Whiteboard.

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

Atarim
Drop snatch practice

OHS practice

Snatch practice (time permitting)
then

MetCon

3 RFT
10 Alternating lunge 40/25
400m Run

Intermediate

Join intermediate oly class

Dizengoff

Technique

OH squat
then

Metcon

15 OHS 40/25
400m Run

Post your results to the Whiteboard.

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors:140 Kipping HSPU

Dizengoff

Technique

Front squat

then

Strength

Front squat
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

Metcon

3 Rounds for Reps
1min Goblet squat 24/16
1min TTB
1min Box jump
1min Res

Atarim

Technique

Front squat
then

Strength

Front squat
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

MetCon

5 RFT:
15 Goblet Squat 32/24
15 KB pushups
Stair jumps (all 3 flights)

Intermediate

Join intermediate oly class

Post your results to the Whiteboard.

Atarim & Dizingoff

Technique

L-Sits
then

Strength

5 attempts
ME L-sits
then

L-Sits

Strength:
5 attempts
ME L-sits

Metcon

For time:
50 Strict chinups
50 Pistols
50 Wallballs

Post your results to the Whiteboard.

Atarim

Metcon

For time:
10 deadlift 100/70
30 WB
10 Deadlift
20 Wallball
10 Deadlift
10 Wallball

20 Ring dips
20 Airsquat
15 ring dips
15 airsquats
10 ring dips
10 airsquats
then

Mobility

Foam roll
lower back
hamstrings
glutes

Intermediate

Independent part

Warm up +shoulder mobility.
then

Class at 10:00

EMOM for 12 min
-even min 3 MU/C2B Pull ups (ring)
-odd min 30 DU

MetCon:3RFT
2 legless rope climbs
10 m Handstand walk
10 KBS 32/24

*Scaling options:
1)Negative rope climbs.
2)Shoulder taps 20
3)Not less than 24/16 on KBS

Dizengoff

Skills Class 1100

Ring muscle up

must be able to complete 5 strict chinups in order to participate!

Strength

Backsquat
3×10
@ 70% of 1RM
(85% of 5RM)
then

“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Here is Sam Briggs showing how it’s done!!

Post your results to the Whiteboard.