L-Sit practice 10 min. then.. 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: 3RFT 400 m run 15 Box Jumps 60/50 cm 10 Kb Swings 5 RMU *Ask coach for scaling options.
First: L-sit practice 10 min. then… Gymnastic Pull by ability: 1) 5xME supine ring rows. 2) Tempo Pull ups 5×3 (start from the top, with your chin over the 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 5xME MetCon: In teams of 2 complete: 150 DU 100 Wall balls 50 C2B Pull ups 1k run (both partners) *Ask coach for scaling options.
WOD 4/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
L-Sit practice 10 min.
then..
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: 3RFT
400 m run
15 Box Jumps 60/50 cm
10 Kb Swings
5 RMU
*Ask coach for scaling options.
WOD 3/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% 5RM
C+D) 2x5x70%, 3×3*75%
MetCon: 20 min AMRAP
30 DU
15 T2B
10 Squats
A) SU – V-ups – Goblet squat 16/12kg
B) DU – K2E – front squats 30/20kg
C) DU – T2B – 50/35kg front squats
D) DU – T2B – OHS 50/35kg
WOD 2/2/16
/in WOD /by Jake MillerMonthly Mobility:
First: L-sit practice 10 min.
then…
Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over the 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 5xME
MetCon: In teams of 2 complete:
150 DU
100 Wall balls
50 C2B Pull ups
1k run (both partners)
*Ask coach for scaling options.