28feb
Monthly Archives: februari 2020
27feb
EGO CrossFit – WOD
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
26feb
EGO CrossFit – WOD
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
25feb
EGO CrossFit – WOD
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.
24feb
EGO CrossFit – WOD
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)
23feb
EGO CrossFit – WOD
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*
21feb
20feb
EGO CrossFit – WOD
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
19feb
EGO CrossFit – WOD
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
18feb
EGO CrossFit – WOD
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.