15 Air squats *Ask Coach for scaling options. OR (Intermediate) ½ “Mary” 10 min AMRAP 5 HSPU 10 Pistols 15 Pull ups * NO SCALING ON THIS ONE, RX’D ONLY !!! If you can’t complete the Intermediate workout rx’d, perform “Cindy”
Strength:Back Squat A) 5*5 Weight from Elements. B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) …Then 3 attemps to find 5RM… C+D) WU Suggestion 8*50 %, 3*70%, 2*80%, 1*90%… Then 3 attempts to find 1RM MetCon: In teams of two complete: 6 (3 each) rounds of 20 step ups 400m run *Note While partner 1 is in the front rack position holding 60/40 kg, Partner 2 is performing the complex (use racks if needed). A) Rx’d (ask coach for scaling if needed) B) 12/8kg*2 KB weighted step ups C) 16/10kg*2 step ups. D) 24/20kg*2 step ups. *Ask coach for scaling options.
Gymnastic Pull by ability: 1) 5xME supine ring rows. 2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down) 3) Strict Pull ups 5×5-10 (add weight if needed) 4) L-Pull ups/chin ups 5xME MetCon: “Ivan the Terrible”
WOD 25/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips
MetCon: ½ “Cindy” 10 min AMRAP OF
5 Pull ups
10 Push Ups
15 Air squats
*Ask Coach for scaling options.
OR (Intermediate)
½ “Mary” 10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
* NO SCALING ON THIS ONE, RX’D ONLY !!! If you can’t complete the Intermediate workout rx’d, perform “Cindy”
WOD 24/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Back Squat
A) 5*5 Weight from Elements.
B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) …Then 3 attemps to find 5RM…
C+D) WU Suggestion 8*50 %, 3*70%, 2*80%, 1*90%… Then 3 attempts to find 1RM
MetCon: In teams of two complete:
6 (3 each) rounds of
20 step ups
400m run
*Note While partner 1 is in the front rack position holding 60/40 kg, Partner 2 is performing the complex (use racks if needed).
A) Rx’d (ask coach for scaling if needed)
B) 12/8kg*2 KB weighted step ups
C) 16/10kg*2 step ups.
D) 24/20kg*2 step ups.
*Ask coach for scaling options.
WOD 23/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/chin ups 5xME
MetCon: “Ivan the Terrible”
For Time
90 Seconds Jump Rope
50 Lunges
50 Push-Ups
50 Sit Ups
90 Seconds Jump Rope
40 Lunges
40 Push-Ups
40 Sit-Ups
90 Seconds Jump Rope
30 Lunges
30 Push-Ups
30 Sit-Ups
90 Seconds Jump Rope
20 Lunges
20 Push-Ups
20 Sit-Ups
90 Seconds Jump Rope
10 Lunges
10 Push-Ups
10 Sit-Ups
*Note: On 90 sec Jump rope perform by ability: 1) SU, 2) DU, 3) TU.
25min Time cap.