Monthly Archives: september 2020

Torsdag 201001

EGO CrossFit – WOD

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Weightlifting

Every 2 min, for 20 min (10 sets):

1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy.

Metcon

B: 201001 (Time)

For time:

18-15-12-9-6:

Kettlebell swings Wall ball shots

*30 Double-Unders after each set

Onsdag 200930

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

A1. For 60 sec: practice the Bad Cheerleader Jump to bar.
Use this approach to the bar for all following movements EXCEPT the kipping swings.

A2. For 2 min: 10-12 reps of:
Swinging Knees-To-Bar x 1 rep

A3. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Kipping Swing x 6-8 reps
*Start from a dead hang, no bad cheerleader jump to bar.
Interval 2 – Air Chair Swing x 3 reps (rest 5 seconds between reps)
*This starts with the Bad Cheerleader jump.

A4. EMOM, for 4 min (2 sets) of:
Interval 1 – Kipping Knees-To-Chest x 10-20 reps
Interval 2 – Arch Under Bar Jump to Support x 6-10 reps

**Optional**
A5. Spend 60 sec attempting your first Bar Muscle-Up!

Metcon

B: 200930 (AMRAP – Reps)

EMOM x 6 min:

1. 50 sec Assault bike

2. 50 sec Alt. Reverse Lunges (with or without weights)

Rest 3 min

EMOM x 6 min:

1. 50 sec Row

2. 50 sec Air Squats

Tisdag 200929

EGO CrossFit – WOD

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Weightlifting

A: Snatch (5 sets x 3 @75%)

B: Snatch Grip Deadlift (3 sets x 3 (heavy))

Metcon

C: Born to Run (Time)

For Time:

400 m Run

21 Burpees

400 m Run

15 Burpees

400 m Run

9 Burpees

200 m Run

9 Power Cleans

200 m Run

15 Power Cleans

200 m Run

21 Power Cleans

Måndag 200928

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4 sets x 8 reps @00X1)

(Start with weights around 55-60% of your 1RM. Get up fast! The speed means everything)

Gymnastics

B: Pull-ups (5 sets x max reps)

Strict.

Metcon

C: 200325 (Time)

30-20-10 reps for time:

One arm DB Thrusters (15-10-5 per arm)

DB Box Step Overs

One arm Devils press (15-10-5 per arm)

Sit-Ups

Fredag 200925

EGO CrossFit – WOD

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Metcon

Leath (Time)

10 Rounds for time:

4 Burpee Box jump overs

9 Kettlebell swings

20 Push-Ups

24 Air squats

Or:

10 Rounds for time:

4 Burpee Box jump overs

9 Kettlebell swings

10 Push-Ups

14 Air squats

Torsdag 200924

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (4 sets x 6-8 reps @21X1, rest 90 sec)

B: Strict pullups (4 sets x 40 sec AMRAP, rest 90 sec )

(perform as many reps as possible, but no more than 3 reps at a time)

Metcon

C: 200924 (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

DB/KB Squat Cleans

200 m Run after each set

Onsdag 200923

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

A1, Every 30 sec, for 90 sec (3 sets) of:
Bar Jump-Up to Front Support x 3-4 reps
*Try to start the jump up from a squat beneath the bar and straight arms.

A2. EMOM, for 6 min (3 sets) of:
Interval 1 – Swinging Knees-To-Bar x 3 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps

A3. Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 sec, for 2 min (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 sec, for 2 min (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep

Metcon

B: 200923 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

10/8 cal Assault bike

12 Alt. Reverse Lunges w. KB Goblet hold

Rest 3 min

AMRAP x 6 min:

10/8 cal Row

12 Wall ball shots

Tisdag 200922

EGO CrossFit – WOD

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Weightlifting

A: Snatch (5-4-3-2-1 reps)

Start at 70% and increase to a max of 90%

Metcon

B: Full Tilt (Time)

3 Rounds for time:

21 Box jumps

15 Push-Ups

9 Hang Power Snatch

Måndag 200921

EGO CrossFit – WOD

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Strength

A: Back Squat (5 sets x 1.1.1 reps @21X1, rest 10 sec/rest 90 sec)

These are clusters. Perform 1 rep and then re-rack the bar. Build weight each cluster.

B: Dual dumbbell row (5 sets x 6-8 reps @21X1, rest 90 sec)

Metcon

C: 200921 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

20 Russian Kettlebell Swings

15 Push-Ups

10 Kettlebell Bent-Over Rows (5 per arm)