Monthly Archives: april 2020

Valborgsmässoafton 2020

EGO CrossFit – WOD

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Strength

A1: Seated Arnold Press (3 sets x 6-8 reps)

A2: Single arm dumbbell row (3 sets x 8-12 reps/arm)

Metcon

B: 200430 (Time)

2 Rounds For Time:

50 Double-Unders

400 m Run

25 Burpee Box Jumps

400 m Run

50 Double-Unders

Onsdag 200429

EGO CrossFit – WOD

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Gymnastics

A1. EMOM x 4 min (2 sets) of:

Interval 1 – Wall Slide x 8 reps @ 2020

Interval 2 – Reverse Snow Angel x 20 reps @ 1010

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Headstand Practice (against wall) x 30 seconds

Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort

A3. EMOM, for 3 min (3 sets) of:

Headstand Kip to Handstand x 5-8 reps

Metcon

B: 200429 (Time)

For time:

25 Handstand Push-ups

100 Air Squats

75 Kettlebell Swings

50 Front-Racked Kettlebell Walking Lunges (One KB, switch arms as you wish)

75 Kettlebell Swings

100 Air Squats

Tisdag 200428

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5 sets x 3 reps)

Metcon

B: 200428 (Time)

For time:

21 Deadlifts

400 m Run

15 Deadlifts

400 m Run

9 Deadlifts

400 m Run

Måndag 200427

EGO CrossFit – WOD

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Metcon

200427 (AMRAP – Rounds and Reps)

AMRAP x 30 min:

30 Wall ball shots

30 Mountain-climbers

30 Cross body V-ups

30 Jumping Jacks

Fredag 200424

EGO CrossFit – WOD

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Metcon

200424 (AMRAP – Rounds and Reps)

AMRAP x 4 min:

10+10 one arm DB Thrusters

40 Double-unders

Rest 1 min

AMRAP x 4 min:

8+8 one arm DB Thrusters

30 Double-unders

Rest 1 min

AMRAP x 4 min:

6+6 one arm DB Thrusters

25 Double-unders

Rest 1 min

AMRAP x 4 min:

4+4 one arm DB Thrusters

20 Double-unders

Torsdag 200423

EGO CrossFit – WOD

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Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Onsdag 200422

EGO CrossFit – WOD

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Gymnastics

Handstand Push-up Progressions

A1. For 60 seconds, perform one set of:
Headstand Practice on Wall

A2. One set of:
Back-To-Wall Handstand Hold x 30 sec

A3. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps *If you feel ANY kind of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 reps

A4. Every 10 sec, for 3 min (18 sets) of:
Strict Handstand Push-Up x 1-2 reps

A5. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps

Metcon

B: 200422 (Time)

For time:
5 rounds of:
5/arm DB/KB Row
10 Push-ups
15 Air squats

4 rounds of:
8 Handstand Push-ups
15 Kettlebell swings

3 rounds of:
15 Box jumps
15 V-ups

2 rounds of:
20 Smurf Jumping Jacks
30 Elbow Jacks

1 round of:
50 Burpees

Tisdag 200421

EGO CrossFit – WOD

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Weightlifting

Deadlift

Metcon

B: 200421 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 one-arm KB Deadlift

4 one-arm KB Clean

3 one-arm KB STOH

2/leg one-arm KB overhead reverse lunge

(Switch arm)

On min 0-3-6-9:

10 Goblet squats with the same KB

Måndag 200420

EGO CrossFit – WOD

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Metcon

200220 (Time)

2 Rounds for time:

800 m Run

60 Wall ball shots

400 m Run

40 Box Jumps

200 m Run

20 V-ups