Monthly Archives: oktober 2021

Måndag 211101

EGO CrossFit – WOD

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WOD Team

211101 (AMRAP – Rounds)

AMRAP x 20 min:

In teams of 3

P1.

1 round of:

5 Pushups

10 Kettlebell swings

15 Air squats

P2. Deadhang in bar

P3. Plank

* Score = Rounds

Fredag 211029

EGO CrossFit – WOD

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WOD Team

211029 (Time)

2&2, for time:

100-80-60-40-20:

Box Step Overs

Kettlebell Swings

Mountain-climbers

Wall ball shots

Torsdag 211028

EGO CrossFit – WOD

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A: Hang Clean (3 Reps Every 90 sec x 6 sets )

B: Segmented Clean Deadlift (3 sets x 5 reps, rest 2 min)

(3 pauses: mid-shin, knee, mid-thigh)

C: 211028 (Time)

4 Rounds For Time:

400/320 m Row/Ski Erg or 24/18 cal Assault Bike

80 Double-Unders

12 DB Hang Squat Cleans

Onsdag 211027

EGO CrossFit – WOD

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Strength

A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0

3 sets x 10/arm

Rest 30 sec

A2. Dumbbell Floor Press @2111

3 sets x 12-15 reps

Rest 30 sec

A3. Dumbbell Front Rack Carry

3 sets x 30 sec carry

Rest 2 min

B: 211027 (6 Rounds for time)

Every 2 min x 6 Sets:

10 DB Burpees

10 Shuttle Runs

*Shuttle Run = 10 m.

Core

3 Sets:

20 sec/side DB Side Plank

(Rest 20 sec)

20 sec/side Star Plank

(Rest 20 sec)

20 sec/side Single Arm Plank

(Rest 20 sec)

Tisdag 211026

EGO CrossFit – WOD

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Benchmark-Tuesday

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Måndag 211025

EGO CrossFit – WOD

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Gymnastics

A1. EMOM, for 6 min (2 sets) of:

Interval 1 – Cartwheel from Wall Practice x 40 sec effort

Interval 2 – Reverse Snow Angels x 15 reps @ 1010

Interval 3 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

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

Interval 1 – Hand Plank Shoulder Taps x 20 reps

Interval 2 – Donkey Kick x 5 reps

B: 211025 (Time)

10 Rounds for time:

8 Alt. DB Snatches

10 DB Facing Burpees

Fredag 211022

EGO CrossFit – WOD

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Gymnastics

Every 30 sec, for 4 min (4 sets) of:

Interval 1 – Back-To-Wall Handstand Hold x 15 seconds

Interval 2 – Back-To-Wall or Freestanding Handstand Marching x 15-20 seconds for max reps

EMOM for 4 min (4 sets) (2 sets) of:

Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort

Interval 2 – Donkey Kicks x 10 reps

211022 (Time)

For Time:

30 Dumbbell Thrusters

15 Burpees

25 Dumbbell Thrusters

15 Burpees

20 Dumbbell Thrusters

*Time Cap 7 min

Rest until min 9

Every 4 min x 5 Sets:

3 Devils Press

6 DB Burpees

9 Dumbbell Push Press

6 Shuttle Runs

*Shuttle Run = 10 m.

*Aim is to finish sets in 2:00 or less for each round, scale the weight accordingly

Torsdag 211021

EGO CrossFit – WOD

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Weightlifting

Snatch

Every 60 sec x 8 Sets:

1 Snatch Grip Deadlift

1 Snatch High Pull

2 Low Hang Power Snatch

211021 (8 Rounds for time)

Every 2:30 min x 8 sets:

12 Wall Ball shots

10 Toes to bar

200/160 m Row/Ski or 12/8 cal Assault Bike