Monthly Archives: februari 2020

Fredag 200228

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Snatch High Pull 1 Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (On the 1:30 x 5 Sets: 1 complex)

Metcon

B: 200228 (AMRAP – Reps)

5 Rounds:

1 min: Wall ball shots

1 min: Alt. Dumbbell Snatches

1 min: Assault Bike (cal)

1 min: Elbow Plank

Torsdag 200227

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4-4-3-3-2 reps @3131 (rest 1,5-2 min between sets))

Metcon

B: 200227 (Time)

3 Rounds:

15 Deadlifts

20 Dumbbell/

Kettlebell Front Squats

80 Double-Unders

Onsdag 200226

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions

A1

Level 1:

Every 45 sec, for 6 min (2 sets) of:

Interval 1 – Box Jump-Up to Full Support x 6-8 reps

*Use a bar/box height that will make this as challenging as possible whilst still finishing the reps.

Interval 2 – Kipping Knees-To-Chest x 10-15 reps

*Every time your feet pass beneath your body, try to have your body completely straight. Bending in the knees should occur in the front of the bar and behind the bar, but straight before they swing beneath you each direction.

Level 2

Option 1 –

Every 45 sec, for 6 minutes (8 sets) of:

Bar Muscle-Up x 1-2 reps

– – – – – – – –

Option 2-

Every 45 seconds, for 6 min (8 sets) of:

Bar Muscle-Up x 3 reps

A2

Level 1&2

4 sets of:

Target Reach Swing x 3 reps (contiguous)

*Please watch tutorial below.

A3

Level 1

2&2, Every 15 sec, for 4 min (8 sets each) of:

Bad Cheerleader Jump + Air Chair Swing x 1 rep

*If you feel comfortable, try to pump your legs to gain more height in the air chair swing utilizing the technique seen in the kipping back slide.

Level 2

2&2, Every 15 sec, for 4 min (8 sets each) of:

Interval 1 – Bad Cheerleader Jump + Air Chair Swing x 1 rep

Interval 2 – Bar Muscle-Up x 1 rep

Metcon

B: Team-Nate (AMRAP – Rounds and Reps)

Team Nate

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.

Tisdag 200225

EGO CrossFit – WOD

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Weightlifting

A1: Dumbbell Bench Press (2 sets x 6-8 reps, 2 sets x 4-6 reps @30X1)

A2: Dual dumbbell row (4 sets x 6-8 reps @2111)

Metcon

B: 200225 (AMRAP – Reps)

5 rounds:

1 min DB Box step-overs

1 min Toes to bar

1 min Row

(15 sek för att byta övning)

Måndag 200224

EGO CrossFit – WOD

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WOD Team

Team-Barbara (2&2) (Time)

Five Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*1-minute rest after each round*

Fredag 200221

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (7 sets x 1 complex)

Every 1:30 x 7 sets.

Metcon

B: 200221 (Time)

2&2 For Time:

20 Power Cleans

100 Air Squats

20 Front Squats

100 Air Squats

20 Push Jerks

100 Air Squats

Torsdag 200220

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5-5-4-4-3 reps @3131 (rest 1,5-2 min between sets))

Metcon

B: 200220 (Time)

For Time:

60 Double-Unders

30 Burpees

60 Double-Unders

30 Wallballs

60 Double-Unders

30 Deadlifts

60 Double-Unders

30 Wallballs

60 Double-Unders

30 Burpees

Onsdag 200219

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions

Jobba 2&2 men en i taget för att få plats i räcket. Men någon som är på samma level och ungefär lika lång 😊 Gör så många reps att båda hinner med övningen på 1 minut.

A1

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Box Jump to Full Support on Bar x 5-10 reps

Interval 2 – Knees-Up Option x 10 reps @ 1011 (3 options, knees to chest/knees to armpits/knees to bar)

Level 2:

EMOM, for 4 min (2 sets) of:

Interval 1 – Arch Under Bar Jump to Support x 5-8 reps

Interval 2 – Swinging Knees-To-Bar x 1.1.1

A2

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps

(This exercise directly effects the lats, mostly at their insertion point. The movement is important for strengthening the closure of the arms from the overhead position for movements such as Bar Muscle-Ups, Ring Muscle-Ups, Toes-To-Bar, Pull-Up movements and also handstands)

Interval 2 – Kipping Knees-To-Chest x 10-20 reps

Level 2:

Option 1 –

EMOM, for 4 min (2 sets) of:

Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts

*If you are doing the bar muscle-ups (not attempting them) then go unbroken.

Interval 2 – Full Support Descent to Air Chair Swing x 3 reps

– – – – – – – –

Option 2 –

EMOM for 4 min (4 sets) of the complex:

Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps

Metcon

B: 200219 (AMRAP – Rounds and Reps)

2&2 AMRAP x 15 min:

3 Bar Muscle-ups/Pull-ups

6 HSPU/Push-ups

12 DB Box step-ups

Gör varannan övning.