***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 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) MetCon: For time 400m Run 200m run with plate 25/15kg 400 m run 200 with plate
S&A WOD Speed Deadlift Conventional deadlift 10*2*50-70% MetCon: For time 50 Sumo Deadlift high pulls 100 KB russian swings 150 Air squats *reps can be done in any Order
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Back Squat A) 5*5 weight from elements B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set) Tech: Squat clean. MetCon: 12 min Ladder of 2 Squat cleans 2 Toes 2 bar 4 4 6 6 … A) g.Squat-sit ups B) 30/20kg-K2E C) 42.5/30kg- T2B D) 60/42.5kg-T2B
WOD 21/4/16
/in WOD /by Maayan Moskow***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!***
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
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)
MetCon: For time
400m Run
200m run with plate 25/15kg
400 m run
200 with plate
Speed Deadlift
Conventional deadlift 10*2*50-70%
MetCon: For time
50 Sumo Deadlift high pulls
100 KB russian swings
150 Air squats
*reps can be done in any Order
WOD 20/4/16
/in WOD /by Maayan MoskowMonthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Back Squat
A) 5*5 weight from elements
B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set)
Tech: Squat clean.
MetCon: 12 min Ladder of
2 Squat cleans
2 Toes 2 bar
4
4
6
6
…
A) g.Squat-sit ups
B) 30/20kg-K2E
C) 42.5/30kg- T2B
D) 60/42.5kg-T2B
WOD 19/4/16
/in WOD /by Maayan MoskowMonthly 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
MetCon: 15 min AMRAP
400m run
21 Push ups
12 Muscle ups
*By ability:
1) HRPU-J.pull ups
2) Pike Push ups-C2B Pull ups
3) HSPU-ring/bar MU
** Asl coach for scaling options.