Tisdag 180220

EGO CrossFit – WOD

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Gymnastics

A: Pull-ups (EMOM x 7 min: 1-3 strict Pull-ups)

B: Isometric Hold – Chin Over the Bar (4 sets x 1 rep, rest 90 sec)

C: Segmented hold Pull-up (4 sets x 1 rep, rest 90 sec)

3-4 sec in 4 different positions.

Metcon

180220 (No Measure)

EMOM x 15 min:

Station 1: 1/1 Turkish Get up with Kettlebell

Station 2: 12 Walking lunges with dumbbells at the shoulders

Station 3. 10 (5/5) Single leg deadlift with kettlebell in opposite hand

Core

E: Metcon (No Measure)

4 rounds not for time

14 Hollow Rocks

10-12 Biceps curl

EGO CrossFit – WOD

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Metcon

180219 (AMRAP – Rounds and Reps)

AMRAP x 5 min:
15 – 12 – 9 Russian Kettlebell swings
30 Double-Unders

Rest 5 min

AMRAP x 5 min:
30/20 cal Assault bike
40 Wall ball shots
Max rep burpees to a plate

Rest 5 min

AMRAP x 5 min:
15 – 12 – 9 Toes To Bar
300/250 m Row

WOD Team

180219 Team (AMRAP – Reps)

Team 2&2
12 x 3 min intervaller (6/person)
AMRAP x 3 min:
10 Goblet squats (heavy)
15 Sit-ups
Max reps Wall ball shots

EGO CrossFit – WOD

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Gymnastics

A: Active hang (3 set x 30 sec, rest 30 sec)

Häng i räcke med aktivering i skulderblad.

B: Isometric Pull-up hold (3 set x 4-7 reps, rest 25 sec)

C: Excentric Pull-up (3 set x 1 rep, rest 25 sec)

Hoppa upp, pausa en sekund i toppläget och håll emot långsamt på vägen ned. Försök att sänka dig ned på 4-10 sek och häng ända vägen ut till fullt utsträckt innan du hoppar upp igen.

Metcon

160215 Team (Time)

2&2, with only one partner working at any time, complete:
300 Walking Lunge Steps
200 Wall ball shots
100 Burpees

Fredag 180216

EGO CrossFit – WOD

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Metcon

180216 (3 Rounds for reps)

3 rounds of:

AMRAP x 3 min:

1/1 Turkish Get-up with Kettlebell

6 Heavy Russian Kettlebell swings

AMRAP x 3 min:

Cal Row

AMRAP x 3 min:

Assault bike
3 varv av 3 olika AMRAP:s. Alltså jobb i 27 min. Jobb i övre delen av pulszon 3, alltså runt 75-80% av max. Andningen ska vara snabb men kontrollerad.

EGO CrossFit – WOD

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Gymnastics

A: Pull-ups (AMRAP x 4 min)

Så många strikta Pull-ups som möjligt på 4 min.

B: Pull-ups (3 sets x 2 reps)

Negativa Pull-ups. Hoppa eller dra dig upp och håll emot ner 3-4 sek.

Metcon

C: 180215 (Time)

For time:
15 Dumbbell power cleans
9 Burpees
12 Dumbbell power cleans
6 Burpees
9 Dumbbell power cleans
3 Burpees

Core

D. EMOM x 12 min:
Station 1. Side Plank (Left) x 35 seconds
Station 2. Side Plank (Right) x 35 seconds
Station 3. Reverse Snow Angels x 12 reps (slow & controlled)
Station 4. Hollow Hold x 25 seconds

Tisdag 180213

EGO CrossFit – WOD

Gymnastics

A: Pull-ups (EMOM x 6 min: 1-3 strict Pull-ups)

B: Isometric Hold – Chin Over the Bar (3 sets x 1 rep, rest 90 sec)

C: Segmented hold Pull-up (3 sets x 1 rep, rest 90 sec)

3-4 sec in 4 different positions.

Metcon

D: 180213 (Calories)

In teams of 3, AMCAL x 12 min:
Row or Assault bike

Intervaller på roddmaskin eller cykel. Välj ett antal cal eller en tid när ni byter. Blås på!

Core

E: Metcon (No Measure)

4 rounds not for time
12 Hollow Rocks
10-12 Biceps curl

EGO CrossFit – WOD

Weightlifting

A: Metcon (No Measure)

A. EMOM x 15 min:
Station 1: 6-12 Strict knees to arms
Station 2: 10-15 Weighted Push-ups
Station 3: 5/5 controlled Windmills with kettlebell
2 min rest

EMOM x 15 min:
Station 1: 10 Alternating Backward Lunges with kettlebell in front rack
Station 2: 8-12 Arnold presses
Station 3: 10 (5/5) Single leg deadlift with kettlebell in opposite hand

WOD Team

A: 180212 Team (AMRAP – Reps)

In teams of 4:
3 round for reps:
Station 1. 60 sec: Row for cal
Station 2. 60 sec: Push-ups
Station 3. 60 sec: Box jump overs
Station 4. 60 sec: Sit-ups
Station 5. 60 sec: Double-unders
(Rest 60 sec between stations)

Lördag 180210

EGO CrossFit – WOD

Gymnastics

A: Active hang (3 set x 25 sec, rest 25 sec)

Häng i räcke med aktivering i skulderblad.

B: Isometric Pull-up hold (3 set x 4-7 reps, rest 25 sec)

C. Excentric Pull-up (3 set x rep, rest 25 sec)

Hoppa upp, pausa en sekund i toppläget och håll emot långsamt på vägen ned. Försök att sänka dig ned på 4-10 sek och häng ända vägen ut till fullt utsträckt innan du hoppar upp igen.

Metcon

D: 180210 (Time)

2&2 for time:
100 Kettlebell swings
50 Mountainclimbers (25/leg)*
100 Kettlebell thrusters (1 KB)
60 Mountainclimbers (30/leg)
100 Burpees
70 Mountainclimbers (35/leg)
100 Kettlebell thrusters (1 KB)
80 Mountainclimbers (40/leg)
100 Kettlebell swings

*Both athletes perform the mountainclimbers at the same time.

Fredag 180209

EGO CrossFit – WOD

Metcon

180209 (3 Rounds for reps)

AMRAP x 6 min:
6 Manmakers with dumbbells
30 Double-unders
3 min rest

AMRAP x 6 min:
21-15-9 reps:
Plate Thruster
Box jumps
3 min rest

AMRAP x 6 min:
15 Air Squats
20 Walking lunges
30 Sit-ups

Torsdag 180208

EGO CrossFit – WOD

Gymnastics

A: Pull-ups (AMRAP x 3 min)

Så många strikta Pull-ups som möjligt inom 3 min.

B: Pull-ups (3 set x 1 rep)

Negativa Pull-ups. Hoppa eller dra dig upp och håll emot ner 3-4 sek.

Metcon

C: 180208 (3 Rounds for reps)

3 X 3 min on. 1 min off.
1. Assault bike for cal
2. Row for cal
3. Shuttle runs

Core

D. EMOM x 12 min:
1. Side Plank (Left) x 30 seconds
2. Side Plank (Right) x 30 seconds
3. Reverse Snow Angels x 10 reps (slow & controlled)
4. Hollow Hold x 20 seconds