Category: WOD:s

Onsdag 200603

EGO CrossFit – WOD

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Gymnastics

Toes to bar & Handstand progressions

Toes-To-Bar Progressions

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Seated Piked Double Leg Lift x 8 reps

3 sets of:
Kipping Half Toes-To-Bar x max reps
*Find a rhythm during this set. As you fall into your rhythm begin lifting your legs higher toward the bar in small increments to find how high you can swing your feet while still maintaining rhythm.

Static Handstand Hold Progressions

One set of:
Forward Roll Practice x 3 min
*The goal of this movement is to become familiar with all degrees of being upside-down. This is NOT to learn how to roll out of a handstand.

2 sets of:
Donkey Kicks x 7-10 reps
Back-To-Wall Handstand Hold x 15-20 sec

Metcon

B: 200603 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
1-2-3-4-5-6-7-8…
Toes to bar
Wall Ball Shots

Rest 3 min

AMRAP x 6 min:
5-10-15-20…
Elbow Jacks
Box Step-overs

Tisdag 200602

EGO CrossFit – WOD

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Strength

A1: Dumbbell Cross Body Romanian Deadlift (3 sets x 6-8 reps/arm @3111)

A2: Seated Arnold Press (3 sets x 6-8 reps @3111)

Metcon

B: 200602 (Time)

For time:

10-8-6:

Single arm Devils Press

Mountain-Climbers (R+L=1)

400 m Run

10-8-6:

Single arm Devils Press

Mountain-Climbers (R+L=1)

400 m Run

10-8-6:

Single arm Devils Press

Mountain-Climbers (R+L=1)

Fredag 200529

EGO CrossFit – WOD

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Weightlifting

A1: Dual dumbbell row (4 sets x 8-12 reps)

A2: Side Plank (4 sets x 20 sec/side)

Metcon

B: 200529 (Time)

30-20-10 reps for time:

One arm DB Thrusters

Cross Body V-ups

One arm Devils press

Elbow Plank Hold (sec)

Finisher

3-5 rounds of:

30 No Money Drill

30 Banded Glute Bridge

30 Glute Bridge Abductions

Onsdag 200527

EGO CrossFit – WOD

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Gymnastics

Pistols Progressions

A1.

One set of:
Kettlebell Ankle Lean x 30 sec each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.

A2.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (left leg)
*Hold pause for one second as low to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2210 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2210 (left leg)
*Hold pause for two seconds as low to horizontal as possible.

A3.

Option 1 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.

Metcon

B: 200527 (Time)

5 rounds for time of:

12 Alternating Pistols

20 One arm KB Row (10+10)

200 m Run

Tisdag 200526

EGO CrossFit – WOD

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Weightlifting

A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex)

Metcon

B: 140618 (Time)

100 Double-unders

10 Bear Complex

80 Double-unders

8 Bear Complex

60 Double-unders

6 Bear Complex

40 Double-unders

4 Bear Complex

20 Double-unders

2 Bear Complex

EGO CrossFit – WOD

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Metcon

200525 (Time)

For Time:

50 Wall ball shots

40 Single Dumbbell Hang Clean & Press

30 Single Dumbbell Box Step-ups

800 m Run

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Press

50 Wall ball shots