Monthly Archives: januari 2021

Måndag 210201

EGO CrossFit – WOD

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A. Gymnastics

A1. EMOM, for 5 min (5 sets) of complex:
Tempo Handstand Push-Up x 1-2 reps @30X1 + Strict Handstand Push-Ups x 2-3 reps
*You may break to rest after the tempo handstand push-ups, if necessary.

A2. Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 sec effort
*Focus should be on consistency. If you can perform these without trouble, attempt to kick to a handstand without touching the wall. Try to find your balance point.
Interval 2 – Nose-To-Wall Handstand Hold x 30 sec
*Only toes and nose should be touching the all (no legs or belly).

B: Gymnastics conditioning

Alternating OTM x 10 (5 Rounds):

Min 1: 40 sec Handstand Walk or Handstand practice

Min 2: 20 Front Rack Walking Lunge (KB:s or DB:s)

Metcon

BC: 210201 (Time)

4 Rounds for time:

250/200 m Row/Ski erg or 15/10 cal Assault bike

10 Strict Handstand Push-Ups or L-Seated Presses

15 Box jumps

Fredag 210129

EGO CrossFit – WOD

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Metcon

210129 (AMRAP – Rounds and Reps)

AMRAP x 20 min:

20 Kettlebell Swings

20 Sit-Ups

20 Wall ball shots

20 Double-Unders

Torsdag 210128

EGO CrossFit – WOD

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Weightlifting

Clean

Metcon

B: 210128 (Time)

For time:

800/640 m Row/Ski Erg or 48/32 cal Assault bike

21 Burpee Box Jump Overs

800/640 m Row/Ski Erg or 48/32 cal Assault bike

21 Power Clean & Jerks

800/640 m Row/Ski Erg or 48/32 cal Assault bike

21 Burpee Box Jump Overs

800/640 m Row/Ski Erg or 48/32 cal Assault bike

Onsdag 210127

EGO CrossFit – WOD

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Strength

A1: Alternating Reverse Lunges (4 sets x 12-16 reps (6-8 per leg))

Barbell Back Loaded

A2: Single arm dumbbell row (4 sets x 8-12 reps/arm)

Metcon

B: 210127 (AMRAP – Rounds and Reps)

AMRAP x 4 min:

4 Devils press

4 Air Squats

4 Jumping Squats

Rest 2 min

AMRAP x 4 min:

8 Devils press

8 Air Squats

8 Jumping Squats

Tisdag 210126

EGO CrossFit – WOD

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Benchmark-Tuesday

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Måndag 210125

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. Kick to Handstand on Wall (with hands turned out) x 60 seconds
*Try to get your feet together before making soft contact with the wall.

A2. Back-To-Wall Handstand Hold x 60 seconds

A3. EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand Practice (freestanding) x 30-40 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps

Or:

EMOM, for 6 min (3 sets) of:
Interval 1 – Freestanding Handstand Marching x max reps/effort
Interval 2 – Wall-Facing Handstand Marching x 40 reps

A4. EMOM, for 2 min (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)

Metcon

B: 210125 (Time)

4 rounds for time of:

21 Wall Ball Shots

15 Sit-Ups

9 Strict Handstand Push-Ups

Fredag 210122

EGO CrossFit – WOD

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Metcon

210122 (AMRAP – Rounds and Reps)

AMRAP x 18 min:

15/12 cal Assault Bike or 21/16 cal Row/Ski Erg

12 alt. DB Power Snatches

10 DB Box Step Overs (one DB)

Torsdag 210121

EGO CrossFit – WOD

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Weightlifting

Snatch

Metcon

B: 210121 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Power Snatches

15 Wall ball shots