Category: WOD:s

Torsdag 200213

EGO CrossFit – WOD

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Weightlifting

A: Front Squat

Front Squat Waves

Set 1: 4 Reps @83%

Set 2: 3 Reps @89%

Set 3: 2 Reps @95%

3 min rest

Set 4: 4 Reps @89%

Set 5: 3 Reps @95%

Set 6: 2 Reps @101%

3 min rest

Set 7: 4 Reps @95%

Set 8: 3 Reps @101%

Set 9: 2 Reps @107%

Metcon

B: 200213 (Time)

For time:

100 Double-unders

Then 7 rounds of:

7 Kettlebell swings

7 Goblet squats

Then:

100 Double-unders

Onsdag 200212

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

Level 1

A1. Every 30 sec, for 6 min (6 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps

*Hit the wall as softly as possible with feet together.

Interval 2 – Back-To-Wall Handstand Marching x 29 sec

Level 2

A1. Every 30 sec, for 6 min (6 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps

*Hit the wall as softly as possible with feet together.

Interval 2 – Handstand Walk to Wall x 6 meters

Level 1&2

A2. 2 sets of:

Movement 1 – Donkey Kicks x 30 reps

Rest 30 sec, then. . .

Movement 2 – Hand Plank Hold x 60 sec

Rest 30 sec between sets

Level 1&2

A3. 3 sets of:

Handstand Walk x 40 sec (max distance)

Rest 20 sec between sets.

*Handstand walks do not have to be unbroken. Accumulate as much distance in the minute as possible.

Metcon

B: 200212 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

5 Devils press

10 alt. cross body V-ups

20 sec Handstand hold/Hand plank hold

Gör varannan övning.

Tisdag 200211

EGO CrossFit – WOD

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Weightlifting

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

Metcon

B: 200211 (Time)

Teams of 3,

4 rounds for time:

75/60 cal Assault Bike

60 Toes to Bar

45/arm Kettlebell Power Cleans

30/arm Dumbbell Power Snatches

Måndag 200210

EGO CrossFit – WOD

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Metcon

WOD Team

160206 (Time)

2&2, with only one teammate working at a time, complete the following with quality:

100 Pushups

30 lengths Farmer’s Carry (heavy KB:s)

100 Wall Ball Shots

30 lengths Farmer’s Carry

100 Burpee Box Jump-Overs

30 lengths Farmer’s Carry

Gör få repetitioner och gör dem snygga innan ni byter 🙂

Fredag 200207

EGO CrossFit – WOD

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Weightlifting

A: Push Press (6-5-4-6 reps @22X2 )

(last set of 6 should be heavier than the first)

Metcon

B: 200206 (AMRAP – Rounds and Reps)

2&2, 2 rounds of:

AMRAP x 8 min:

10 Box Jumps

10 Toes to Bar

10 Dumbbell Push press

Rest 2 min between rounds.

Gör varannan övning.

Torsdag 200206

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (4-3-2-4-3-2-4-3-2 reps)

Front Squat Waves

Set 1: 4 Reps @83%

Set 2: 3 Reps @89%

Set 3: 2 Reps @95%

3 min rest

Set 4: 4 Reps @89%

Set 5: 3 Reps @95%

Set 6: 2 Reps @101%

3 min rest

Set 7: 4 Reps @95%

Set 8: 3 Reps @101%

Set 9: 2 Reps @107%

Metcon

B: 200206 (Time)

For Time:

30 Double-Unders

15 Front Squats

15 Thrusters

30 Double-Unders

12 Front Squats

12 Thrusters

30 Double-Unders

9 Front Squats

9 Thrusters

Onsdag 200205

EGO CrossFit – WOD

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Gymnastics

Handstand Hold Progressions

A1. For 2 min:

Work on proper hand and foot placement for a Kick to Handstand.

*Bear in mind that the main goals here are to:

Create a straight line from your shoulders through your hips, to your back foot

Use the front foot to ”push” you to a handstand; not ”kicking” the back leg to get you upside down

Hands should make contact with the floor quietly to avoid any jumping from your front foot to your hands.

Level 2

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

Static Handstand Hold (freestanding) x 30 sec

A2. EMOM x 3 min (3 sets) of:

Back-To-Wall Handstand Marching x 20 reps + Static Handstand Hold x 15 sec

Level 2

A2. EMOM x 3 min (3 sets) of complex:

Handstand Marching (freestanding) x 20 reps + Static Handstand Hold x 15 sec

*This should be performed unbroken. Move directly from the handstand march to the handstand hold. During the handstand marching you may have your hands turned out to the sides, so make sure to straighten your hands for the static handstand hold.

A3. Every 30 sec, for 2 min (2 sets) of:

Interval 1 – Three Quarter Handstand Practice (freestanding) x 20 sec

Interval 2 – Donkey Kicks (freestanding) x 5 reps

Level 2

A3. Every 30 sec, for 2 min (1 set) of:

Interval 1 – Wall Facing Handstand Push-Up x 6-8 reps

Interval 2 – Single Arm Handstand Hold on Wall x 30 sec (right hand)

Interval 3 – Wall Facing Handstand Push-Up x 6-8 reps

Interval 4 – One Arm Handstand Hold on Wall x 30 sec (left hand)

A4. For 60 sec, perform one set of:

Hand Plank Shoulder Taps x max reps

Metcon

B: 200205 (AMRAP – Rounds and Reps)

2&2, AMRAP x 12 min:

3 Strict Handstand Push-Ups or Heavy L-Seated DB Presses

6 Elbow Jacks

12 Goblet Squats

Gör varannan övning.

Tisdag 200204

EGO CrossFit – WOD

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Weightlifting

A: 1 Clean + 1 Split Jerk (5 sets x 1 complex)

B: Clean Pull (3 sets x 3 reps)

Metcon

C: 200204 (Time)

3 Rounds:

50 Air Squats

10 Power Clean & Jerks

Måndag 200203

EGO CrossFit – WOD

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Metcon

WOD Team

200203 (AMRAP – Rounds)

2&2, AMRAP x 30 min:

Buy In:

50 Walking lunges w. Dumbbells or Kettlebells (each)

Then, in time remaining:

Partner A completes 1 round of:

15 Kettlebell Swings

10 One-arm Dumbbell Ground-to-Overhead (5+5)

5 Burpees

Partner B performs:

Max Wall Ball Shots

Partners rotate each round until team completes 200 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)