Lördag 200516

EGO CrossFit – WOD

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Fredag 200515

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (7 sets x 2.2 reps)

Vila 10 sek mellan 2:orna och 45 sek mellan seten.

(Fokus på lätthet, hastighet och fin teknik)

Metcon

B: 200515 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

2-4-6-8-10 reps of:

Single Arm KB Squat Clean (reps per arm)

Feet elevated Ring rows

Rest 3 min

AMRAP x 6 min:

5-10-15-20 reps of:

Box Jump Step Down

Wall Ball Shots

Torsdag 200514

EGO CrossFit – WOD

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Metcon

200514 (Time)

For Time:

400 m Run

9-12-15 reps:

Deadlifts

Lateral Barbell Burpees

800 m Run

15-12-9 reps:

Deadlifts

Lateral Barbell Burpees

400 m Run

Onsdag 200513

EGO CrossFit – WOD

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Gymnastics

Pistol squat Progressions

A1.

Level 1
One set of:
Kettlebell Ankle Pulses x 40 reps (20 reps each leg)

Level 2
Every 30 sec, for 60 sec (1 set) of complex:
Interval 1 – Pistol Squat Balance (right leg) x 15 seconds + Air Squat x 5 reps
Interval 2 – Pistol Squat Balance (left leg) x 15 seconds + Air Squat x 5 reps

A2.

Level 1
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Banded Pistol Squat x 6-8 reps (right leg)
Interval 2 – Banded Pistol Squat x 6-8 reps (left leg)

*Feel free to hold on to the band to get through these reps. This exercise is scalable by nature and is being used to familiarize your body with the full range of motion of the pistol squat.

Level 2
EMOM for 3 min (3 sets) of:
Weighted Pistol Squat Negatives x 6-8 reps (alternate legs each rep) @41A0

*Focus on maintaining the speed of the descent from parallel to the bottom of the squat. There should be no ”dropping” to the bottom of the squat.

A3.

Level 1
Option 1 –
EMOM for 4 min (4 sets) of:
Alternating Front-Weighted Pistol Squat Negatives x 4 reps @42A1
– – – – – – – –
Option 2 –
EMOM for 4 min (4 sets) of:
Alternating Pistol Squat Negatives x 4 reps @42A1

Level 2
EMOM for 4 min of:
Interval 1 – Pistol Balance Pulses x 8-10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 8-10 reps (left leg)

Metcon

B: 200513 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6+6 One arm Dumbbell Snatch

9 Push-Ups

12 Alternating Pistols

Tisdag 200512

EGO CrossFit – WOD

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Weightlifting

(Halva gänget startar med squats och andra halvan med pull-ups. Rengör utrustningen och byt)

A: Box squats (EMOM x 12 sets: 2 reps @65% of your 1RM Back Squat)

B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed)

Metcon

C: 200512 (Time)

For time:

3 Rounds:

400 m Run

10 Alternating Gorilla Rows with 2 Kettlebells

Directly Into…

3 Rounds:

10 One arm DB Thrusters (5+5)

20 Smurf Jumping Jacks

Måndag 200511

EGO CrossFit – WOD

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Metcon

200511 (Time)

A.

5 rounds for time of:

30 Double-Unders

8 Alternating Single-Arm Dumbbell Devil’s Press

12 Alternating Reverse Lunges with DB Goblet Hold

Rest 60 sec

Rest 60 sec and then…

B.

For time:

60 Double-Unders

16 Alternating Single-Arm Dumbbell Devil’s Press

24 Alternating Reverse Lunges with Goblet Hold

Fredag 200508

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (7 sets x 2.2 reps)

Vila 10 sek mellan 2:orna och 45 sek mellan seten.

(Fokus på lätthet, hastighet och fin teknik)

Metcon

B: 200508 (Time)

21-15-9 reps for time of:

Dumbbell Thrusters

Burpees

Torsdag 200507

EGO CrossFit – WOD

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Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Onsdag 200506

EGO CrossFit – WOD

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Gymnastics

Handstand Push-up Progressions

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

*Feet should be leaning against the wall.

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: 200506 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

50 Double-Unders

10 Handstand Push-Ups

40 Double-Unders

8 Handstand Push-Ups

30 Double-Unders

6 Handstand Push-Ups

20 Double-Unders

4 Handstand PushUps

10 Double-Unders

2 Handstand Push-Ups