Monthly Archives: mars 2021

Torsdag 210401

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Snatch

Metcon

200406 (AMRAP – Rounds and Reps)

2&2, AMRAP x 20 min:

20 DB Push Press (10/arm)

20 Goblet Squats

15 Push-Ups

15 Sit-Ups

50 Double-unders (Scale: 75 Single-Unders)

Gör varannan övning. Alla har sina egna redskap!

Onsdag 210331

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )

Gymnastics

Pull-Up Progressions –

B1.
Option 1 –
Every 30 sec, for 4 sets (6 min):
Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 8 reps
Interval 2 – Bar Hang x 20 sec (no video, just hang from a bar without with a pronated grip)
Interval 3 – Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally).
– – – – – – – –
Option 2 –
Every 30 sec, for 4 sets (6 min):
Interval 1 – Chest-To-Bar Pull-Up Negative x 4 reps @ 40A0
Interval 2 – Chin Hang Hold x 15 sec
Interval 3 – Lat Insertion Pull-Ups x 10-15 reps
*Keep your elbows pulling to the sides and away from your body (laterally).

Additional information and tutorials –

Lat Insertion Pull-Up Tutorial

B2.
Option 1 –
Every 30 sec, for 4 sets (2 min):
Kipping Half Toes-To-Bar x 5 reps

Option 2 –
Every 15 sec, for 8 sets of complex (2 min):
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
*Your chest should only brush the bar on the butterfly chest-to-bar pull-up during your descent.

Metcon

C: 210331 (Time)

4 Rounds for time:

30 Wall ball shots

20 Kettlebell swings

10 One arm Devils press (5/arm)

Tisdag 210330

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Måndag 210329

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Push-Up Progressions –

A1.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 6-8 reps
Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
*Only perform this drill if you feel confident and strong. If you begin to feel worried or fatigued, it’s best to stop and rest.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 6-10 reps
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
– – – – – – – –

Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.

A2.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down slow and controlled.

Gymnastics

4 Rounds:

30 sec: max strict Handstand Push-Ups

30 sec: practice Handstand walk

30 sec: Rest

Metcon

200408 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

4 HSPU

4 DB Box step overs

4 HSPU

6 DB Box step overs

4 HSPU

8 DB Box step overs

4 HSPU

10 DB Box step overs

… etc

En hantel!

Fredag 210326

EGO CrossFit – WOD

View Public Whiteboard

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Torsdag 210325

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Clean

Metcon

210325 (Time)

For Time:

100 Double-Unders

21 Power Cleans

21 Barbell-Facing Burpees

100 Double-Unders

15 Power Cleans

15 Barbell-Facing Burpees

100 Double-Unders

9 Power Cleans

9 Barbell-Facing Burpees

Onsdag 210324

EGO CrossFit – WOD

View Public Whiteboard

Strength

A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s)

3 sets x 8 reps/leg @30X1 with 2 KB:s

Immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight

Rest 90 sec between legs.

Gymnastics

Pull-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings on Bar x 5 reps
Interval 2 – Kipping Half Pull-Ups x 3-5 reps
*The goal here is to get any sort of bend in your elbows, as ultimate height is not as important as establishing rhythm.

Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds

Every 45 seconds, for 3 minutes (4 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 6 reps @ 2020
*If the unassisted negative is too difficult, lower from the top of the pull-up without your feet, and use them when necessary.

Metcon

C: 210324 (Time)

5 rounds of:

20 Kettlebell swings

15 Wall Ball Shots

10 Push-Ups

Tisdag 210323

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Måndag 210322

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Walk Progressions –

Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4 reps
Interval 2 – Wall Walk x 2 meters (left and right)
*If you don’t have enough wall space to perform these, perform Handstand Marching on Wall x 12 reps

Every 30 sec, for 2 min (4 sets) of:
Wall Climb x 2-4 reps
*Depending on your comfort level with this movement, you may opt to not touch your nose to the wall. This exercise is to help you become more comfortable upside down and to build shoulder strength. If you are comfortable with this movement it is preferred that you get your nose all the way to the wall, though aside from your toes your body should not make contact with the wall.

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps
or
Interval 2 – Single Leg Thigh Tap x 8-10 reps

Gymnastics

Not for Time:

50-40-30-20-10:

AbMat Sit-Ups

After each set of Sit-Ups: 10 m Handstand Walk or 15 sec HW Practice

Metcon

210322 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

40 Double-Unders

9 Deadlifts

12 Single DB Burpee Box Step-Overs