Onsdag 200115

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. 60 sec of:

Back-To-Wall Handstand Hold

A2. EMOM, for 4 min

(2 set) of:

Min 1 – Back-To-Wall Handstand Marching x 30 reps (Option 1: Wall-facing. Option 2: Feet on box)

Min 2 – Wall Slides x 8-10 reps @1011

A3. Every 30 sec, for 3 min (2 sets) of:

Interval 1 – Donkey Kick x 5-10 reps

Interval 2 – Kick to Handstand on Wall (with hands turned out) x 5-8 reps

Interval 3 – Back-To-Wall Handstand Hold x 20 sec

A4. Every 30 seconds, for 3 min (3 sets) of:

Interval 1 – Straight Leg Bottom Balance x 29 sec

Interval 2 – Elbow Plank x 29 sec

Metcon

B: 200115 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

12 Goblet Squats

12 Situps

1 Handstand Push-Up or L-Seated DB Presses

12 Goblet Squats

12 Situps

2 Handstand Push-Ups

12 Goblet Squats

12 Situps

12 Handstand Push-Ups

(And so on)

Tisdag 200114

EGO CrossFit – WOD

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Weightlifting

A: Hang Squat Clean

3 reps Every 75 sec x 4 sets

2 reps Every 75 sec x 4 sets

(increase load slightly)

Metcon

B: 200114 (Time)

For time:

100 Double-unders

25 Sit-Ups

20 Hang Squat Cleans

25 Sit-Ups

100 Double-unders

Måndag 200113

EGO CrossFit – WOD

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WOD Team

Double-Morrison (Time)

2&2 for time:

100-80-60-40-20 reps:

Wall ball shots 9/6 kg

Box jumps 60/50 cm

KBS 24/20 kg

Lördag 200111

Idag är boxen upptagen för utbildning och workshops i Olympiska Lyft mellan 7.45-16.15.

Fredag 200110

EGO CrossFit – WOD

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Weightlifting

A: Push Press (4 sets x 4-4-3-3 reps )

4 sets x 4-4-3-3 reps (hold 2 sec overhead each rep)

Metcon

B: 200110 (Time)

3 Rounds for time:

50 Double-unders

6 Kettlebell Hang Clean & Push Press/arm

8 Single arm Kettlebell front squats/arm

Torsdag 200109

EGO CrossFit – WOD

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Weightlifting

A: Overhead Squat (5-5-5 reps @33X1)

B: Power Snatch

Every minute x 8 min:

3 reps @50-55% of 1RM

Metcon

C: 200109 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

6 Power Snatches

9 Overhead Squats

12 Box Jumps

Onsdag 200108

EGO CrossFit – WOD

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Gymnastics

15-20 min Handstand.

Handstand Hold Progressions

A1. For 2 min:

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

A2. Every 30 sec, for 2 min (2 sets) of:

Interval 1 – Donkey Kicks x 6 reps

Interval 2 – Back-To-Wall Handstand Hold x 15 sec

A3. Every 30 sec, for 3 min (3 sets) of:

Interval 1 – Nose-To-Wall Handstand Hold x 15 sec

Interval 2 – Wall Climb x 2 reps

A4. For 3 min:

Work on a cartwheel from handstand off wall.

Metcon

B: 200108 (AMRAP – Rounds and Reps)

AMRAP x 3 min:

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

6 Strict Toes-to-bar

12 Air Squats

Rest 60 sec, and repeat for a total of 4 sets.

Start each set where you left off the previous set.

Tisdag 200107

EGO CrossFit – WOD

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Weightlifting

A: Hang Squat Clean

Every 90 sec x 8 sets:

3 reps (light weight)

Metcon

B: 200107 (Time)

21-15-9 reps for time:

Push Jerks

Lateral Barbell Burpees

Fredag 200103

EGO CrossFit – WOD

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Weightlifting

A: Push Press (5-5-4-4 reps @21X2)

Metcon

B: 200103 (AMRAP – Rounds and Reps)

AMRAP x 18 min:

6+6 one arm Kettlebell thrusters

6 Burpees over KB

6 Strict Toes to bar