Fredag 210416

EGO CrossFit – WOD

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Metcon

A: 210416 (Calories)

AMRAP x 18 min:

Max Cal Assault Bike/Row or Ski Erg

On min 0, 3, 6, 9, 12 and 15:

50 Double-Unders

12 Burpees

Strength

3 Sets:

1 Turkish Get-Up (left arm)

2 längder Overhead Carry (left arm)

1 Turkish Get-Up (right arm)

2 längder Overhead Carry (right arm)

Onsdag 210414

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (6-6-5-5-4 reps @32X1, rest 90 sec )

Gymnastics

B: Strict pullups (5 sets x max reps)

Metcon

210414 (AMRAP – Rounds and Reps)

AMRAP x 4 min:

200/160 m Row

6 Devils press

Rest 90 sec

AMRAP x 4 min:

200/160 m Ski Erg

12 Kettlebell swings

Rest 90 sec

AMRAP x 4 min:

12/8 Cal Assault bike

6 Pull-Ups

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. EMOM, for 3 min (3 sets) of complex:
Wall Climb x 1 rep + Hand Plank x 20 sec
*Move through the wall climb slowly and smoothly both upward and down to the floor.

A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10 reps
Interval 2 – Kick to Handstand on Wall x 6-8 reps
*Attempt to make contact with the wall as softly as possible.

A3.
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Handstand Marching on Box x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 30 sec
– – – – – – – –
Option 2 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Straight Leg Bottom Balance x 40 sec

A4. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 16-20 reps
Interval 2 – Donkey Kick x 8 reps

Gymnastics

B.

Handstand Walk

On The Minute x 10 min (5 Rounds):

Min 1: Handstand Walk Practice

Min 2: Recovery Jog

Metcon

C: 210412 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Double-Unders

15 Wall ball shots

30 Double-Unders

15 Sit-Ups

Fredag 210409

EGO CrossFit – WOD

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Metcon

210409 (Time)

4 Rounds for time:

15/12 Cal Row/Ski Erg or Cal Assault bike

30 Alt. Single DB Power Snatches

15/12 Cal Row/Ski Erg or Assault bike

20 Single DB Box Step Overs

EGO CrossFit – WOD

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Weightlifting

Clean

Metcon

210408 (Time)

For Time:

100 Double Unders

21 Power Cleans

21 Barbell-Facing Burpees

100 Double Unders

15 Power Cleans

15 Barbell-Facing Burpees

100 Double Unders

9 Power Cleans

9 Barbell-Facing Burpees

Onsdag 210407

EGO CrossFit – WOD

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Weightlifting

Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )

Gymnastics

Pull-ups

EMOM x 5 min:

Max strict Pullups x 30 sec

EMOM x 5 min:

3-5 negative Pullups (starta med haka över stång)

Metcon

210407 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

15 Box jumps

12 DB/KB front rack forward lunges

9 Pushups