*** Atarim: CF and Open Gym: 1000,1100, 1200, 1300, 1400. Open Gym 1500-1600
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU
Skill: Shoulder mobility drills Strength Gymnastic Push: 1)Pike push ups 5*max reps 2)Negative HSPU 5×3 3)Partial HSPU 5xMax reps 4) Strict HSPU 5*8 (deficit if needed) In team Of 2 complete: 15min AMRAP OF P1: 400m run with 25/15kg plate P2: AMRAP 3 Wall walks 5 HSPU/Pike Push ups 7 Box Jumps 60/50 cm *Ask coach for scaling options
***No Gymnastics Class. All evening Dizengoff classes will be CrossFit
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
Back Squat A) 5*5 with weight from elements B+) 1 ¼ Back squat 5*5 use 80% 5RM Tech: Power clean practice. MetCon: “The Chief”
AMRAP in 19 minutes
5 Cycles of 3 Minutes Each
3 Power Cleans (60/42.5kg )
6 Push-Ups
9 Air Squats
Rest 1 Minute Between Each 3-Minute Cycle
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed. *Ask coach fro scaling options.
*** 19:15 CrossFit and Open Gym at Dizengoff (no 18:15 Skills or 20:15 CF/Open Gym)
*** No Olympic Weightlifting
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
WOD 28/4/16
/in WOD /by Maayan Moskow*** Dizengoff: 900, 1000 CrossFit 1300 Yoga
*** Atarim: CF and Open Gym: 1000,1100, 1200, 1300, 1400. Open Gym 1500-1600
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU
Skill: Shoulder mobility drills
Strength Gymnastic Push:
1)Pike push ups 5*max reps 2)Negative HSPU 5×3
3)Partial HSPU 5xMax reps
4) Strict HSPU 5*8 (deficit if needed)
In team Of 2 complete: 15min AMRAP OF
P1: 400m run with 25/15kg plate
P2: AMRAP
3 Wall walks
5 HSPU/Pike Push ups
7 Box Jumps 60/50 cm
*Ask coach for scaling options
WOD 27/4/16
/in WOD /by Maayan Moskow***No Gymnastics Class. All evening Dizengoff classes will be CrossFit
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
Back Squat
A) 5*5 with weight from elements
B+) 1 ¼ Back squat 5*5 use 80% 5RM
Tech: Power clean practice.
MetCon: “The Chief”
AMRAP in 19 minutes
5 Cycles of 3 Minutes Each
3 Power Cleans (60/42.5kg )
6 Push-Ups
9 Air Squats
Rest 1 Minute Between Each 3-Minute Cycle
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask coach fro scaling options.
WOD 26/4/16
/in WOD /by Maayan Moskow*** 19:15 CrossFit and Open Gym at Dizengoff (no 18:15 Skills or 20:15 CF/Open Gym)
*** No Olympic Weightlifting
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Gymnastic pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
אחד מי יודע?
13 Double under
12 G- squat
11 Power clean 50/35
10 pistols
9 K2E
8 airsquat
7 KB swing
6 jump lunge
5 airsquat
4 KB pushpress 12/8
3 situp
2 pushup
1 burpee