**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength:Back Squat A) Back Squat 5×5 weight from Elements. B) Back Squat 5-5-5-5-5 add weight each set to failure C+D) Back Squat 3*75%, 2*80%,1*85% 1*90% 1*95% 1RM Mobility technique: 4 sets for quality Sotts press – 10 reps (add weight each set) *ask coach for specific instructions. MetCon: “Nancy” 5RFT 400m run 15 OHS 42.5/30kg *ask coach for scaling options
Intermediate
Establish 1RM push press in 15 min OR push press as regular warm up for 15 min.
**Pavels suggested warm up: 3*75% 2*85% 1*90% PR attemps: 1*100%+2.5 then add 2.5kg to each attempt to failure
WOD 2/12/15
/in WOD /by Jake Miller**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5-5-5-5-5 add weight each set to failure
C+D) Back Squat 3*75%, 2*80%,1*85% 1*90% 1*95% 1RM
Mobility technique: 4 sets for quality Sotts press – 10 reps (add weight each set)
*ask coach for specific instructions.
MetCon: “Nancy”
5RFT
400m run
15 OHS 42.5/30kg
*ask coach for scaling options
Intermediate
Establish 1RM push press in 15 min OR push press as regular warm up for 15 min.
**Pavels suggested warm up: 3*75% 2*85% 1*90% PR attemps: 1*100%+2.5 then add 2.5kg to each attempt to failure
MetCon: Hopper Qualifier
8 min AMRAP C&J ladder.
2 C&J 60/42.5 kg
30 DU
4 C&J
30 DU
6…
Cash out: 30 Strict HSPU or scale up.
WOD 1/12/15
/in WOD /by Jake Miller**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull (by ability)
1) 5×5-10 Ring Row
2) Strict pull ups 5*5-10
3)Weighted pull up: 2*70%, 2*80%, 2*90%, 2*95%, 1*ME Strict pull ups
4) Rope Climbs Ladder: 3-2-1-1-ME
Technique: kipping ring dips
MetCon: 15-12-9
Dips
Burpee + Pull ups
1) Bench dips + burpee jumping PU
2) Rx’d
3) Strict ring dips+ Burpee pull ups
WOD 30/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5-5-5-5-5 (add weight each set to failure)
C) Hang clean: 3*75% 2*80% 1*85% 1*90% 1*95% Hang clean
D) Clean: 3*75% 2*80% 1*85% 1*90% 1*95%
Technique:
A+B: Power Clean Practice
C+D:Front Squat 5x2x110% Clean
MetCon: 10 min AMRAP
6 Pistols
9 Deadlifts
12 Toes 2 bar
A) 6+6 Reverse lunges – 20/12 Kb Swing – V-ups
B) Pistols – 60/35kg DL – K2E
C) Pistols – 80/45kg DL – T2B
D) Weighted pistols 10/5kg – 100/70kg DL – T2B