October 2015 Programming and Goals

Mobility

ATARIM

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

Technique: Clean practice

A&B- Practice hang cleans

C) 6x3x70% Clean add weight each set

D) Find 1RM Clean

Strength: Legs

A) BackSquat 5×5 Elements weight

B) BackSquat 5x5x90%

C) Front squat 6x3x1RM clean from last week

D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.

MetCon:

3 Rounds for time

5 WallWalk

7 OHS

A) 7 Burpee – OHS 20/15

B) Wall walk – OHS 30/20

C) Wall Walk – OHS 50/25

D) Wall Walk – OHS 70/50

Dizengoff

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

Technique: Handstands

A&B- Handstand practice

C&D) Handstand walking

Strength: Legs

A) BackSquat 5×5 Elements weight

B) BackSquat 5x5x90%

C) Front squat 6x3x1RM clean from last week

D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.

MetCon:

3 Rounds for time

Wall Walk

7 1- arm KB OHS

9 Sit-ups

A) 7 Burpee – Goblet Squat 16/12 – Sit-ups

B)  3 Wall walk – Goblet Squat 24/16 – V-ups

C) 5 Wall Walk – OHS 12/8 – V-ups

D) 10 m handstand walk – OHS 16/12 – Strict toes-to-bar

Intermediate WOD:

Independent part:

Overhead+wrist mobility drills.

Class:

EMOM FOR 12 min.

-even min 3-5 ring MU (3 false grip strict ring PU)

-odd min 10 m Handstand walk (16 shoulder taps)

MetCon: 12 min AMRAP

10 Toes 2 bar

15 Box jumps 60/50 cm

20 a KB swings 24/20 kg