Fredag 200529

EGO CrossFit – WOD

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Weightlifting

A1: Dual dumbbell row (4 sets x 8-12 reps)

A2: Side Plank (4 sets x 20 sec/side)

Metcon

B: 200529 (Time)

30-20-10 reps for time:

One arm DB Thrusters

Cross Body V-ups

One arm Devils press

Elbow Plank Hold (sec)

Finisher

3-5 rounds of:

30 No Money Drill

30 Banded Glute Bridge

30 Glute Bridge Abductions

Onsdag 200527

EGO CrossFit – WOD

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Gymnastics

Pistols Progressions

A1.

One set of:
Kettlebell Ankle Lean x 30 sec each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.

A2.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (left leg)
*Hold pause for one second as low to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2210 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2210 (left leg)
*Hold pause for two seconds as low to horizontal as possible.

A3.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.

Metcon

B: 200527 (Time)

5 rounds for time of:

12 Alternating Pistols

20 One arm KB Row (10+10)

200 m Run

Tisdag 200526

EGO CrossFit – WOD

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Weightlifting

A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex)

Metcon

B: 140618 (Time)

100 Double-unders

10 Bear Complex

80 Double-unders

8 Bear Complex

60 Double-unders

6 Bear Complex

40 Double-unders

4 Bear Complex

20 Double-unders

2 Bear Complex

EGO CrossFit – WOD

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Metcon

200525 (Time)

For Time:

50 Wall ball shots

40 Single Dumbbell Hang Clean & Press

30 Single Dumbbell Box Step-ups

800 m Run

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Press

50 Wall ball shots

Fredag 200522

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (7 sets x 2.2 reps)

Vila 10 sek mellan 2:orna och 45 sek mellan seten.

(Fokus på lätthet, hastighet och fin teknik)

Metcon

B: 200522 (Time)

For time:

800 m Run

21 Kettlebell Swings

21 Pushups

400 m Run

15 Kettlebell Swings

15 Pushups

200 m Run

9 Kettlebell Swings

9 Pushups

Onsdag 200520

EGO CrossFit – WOD

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Gymnastics

Pistols Progressions

A1.
Every 30 sec, for 60 sec (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)

A2.

Level 1

Option 1 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance (1 second pause in pistol balance) x 5 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance (1 seconds pause in pistol balance) x 5 reps (left leg)

*If you are struggling to roll to your foot, remove your shoes. If it continues to be difficult, hold light dumbbells in your hands and keep your arms as outstretched as possible over your front foot.

Option 2 –
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat x 3 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat x 3 reps (left leg)

Level 2
Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Pistol Balance Leg Lifts x 20 reps (right leg)
Interval 2 – Pistol Balance Leg Lifts x 20 reps (left leg)

*Keep your outstretched leg as straight as possible.

A3.

Level 1
EMOM for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)

Level 2
EMOM for 3 min (3 sets) of:
Weighted Alternating Pistol Squat x 8 reps @ 21X0 (4 reps each leg)

*Use a light weight. I would recommend a single dumbbell held at your clavicle/neck (like a bow tie)

Metcon

B: 200520 (Time)

For time:

400 m Run

15 Pistols – Left

15 Pistols – Right

50 Abmat Situps

12 Pistols – Left

12 Pistols – Right

50 Abmat Situps

9 Pistols – Left

9 Pistols – Right

400 m Run

Tisdag 200519

EGO CrossFit – WOD

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Weightlifting

(Halva gänget startar med squats och andra halvan med pull-ups)

A: Box squats (EMOM x 10 sets: 2 reps @70% of your 1RM Back Squat)

B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed)

Metcon

C: 200519 (Time)

For time:

40 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Måndag 200518

EGO CrossFit – WOD

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Metcon

200518 (AMRAP – Rounds and Reps)

AMRAP x 16 min:

6+6 One arm Dumbbell Hang Power Cleans

30 Double-Unders

6+6 One arm Dumbbell Thrusters

30 Double-Unders