Monthly Archives: november 2021

Onsdag 211201

EGO CrossFit – WOD

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A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg, Rest 45 sec)

@30X0

A2: Foot Elevated DB Single Leg Glute Bridge (3 sets x 10-12 reps/leg + 10 sec hold)

3 sets x 10-12 reps/leg @20X0 + 10 sec hold at top of last rep, Rest 45 sec

A3: DB Sumo Jump Squat (3 sets x 10-12 reps, Rest 45 sec)

20X0; 3 sets x 10-12 reps (control the lower as best you can then explode up) Rest 45 sec

B: 211201 (6 Rounds for time)

Every 2 min x 3 Sets:

5 DB Hang Clean

5 Burpees

6 Shuttle Runs

*Shuttle Run = 10 m.

Rest 2 min

Every 2 min x 3 Sets:

4 Alt. Single Arm Devils Press

10 Alt. Jumping Lunges

Tisdag 211130

EGO CrossFit – WOD

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Benchmark-Tuesday

”Philip Petti” (Time)

For Time:

20 Thrusters

20 Burpees

20 Cleans

20 Sit-Ups

20 Shoulder-to-Overheads

20 Push-Ups

20 Overhead Squats

20 Handstand Push-Ups

20 Front Squats

20 Air Squats

Måndag 211129

EGO CrossFit – WOD

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WOD Team

211129 (AMRAP – Reps)

In teams of 4,

EMOM x 30 min:

1. 45 sec Row

2. 45 sec Wall Ball Shots

3. 45 sec Assault Bike

4. 45 sec Sit-Ups

Team rests 1 min on minute:

5, 10, 15, 20 and 25

Fredag 211126

EGO CrossFit – WOD

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WOD Team

140208 (AMRAP – Reps)

TeamWOD 2&2:

OTM x 30 min:

3 Thruster 45/30kg

6 Box jumps 60/45cm

Max reps burpees

Odd minutes: Person 1 goes

Even minutes: Person 2 goes

Your result is total reps of burpees!

Torsdag 211125

EGO CrossFit – WOD

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Weightlifting

Snatch

A1. Every 60 sec x 10 Sets:

Min 1-5:

2 Low Hang Power Snatch + 1 Hang Power Snatch

Min 6-10:

1 Low Hang Power Snatch + 2 Power Snatch

*Low Hang = barbell descends to just below the knee.

A2. Every 90 sec x 6 Sets

1 Slow Snatch Pull

1 Low Hang Power Snatch

1 Snatch

1 OHS

*Reset on every rep

B: 211125 (Time)

For time

50-40-30-20-10 reps:

Double-Unders

Wall Ball shots

Kettlebell Swings

Onsdag 211124

EGO CrossFit – WOD

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A1: Seated Shoulder Press (3-4 sets x 4-6 reps, Rest 45 sec)

@41X1 with barbell or dumbells

A2: Supinated Strict Pull-Ups (3-4 sets x 4-6 reps, Rest 45 sec)

@41X1

B: 211124 (Time)

Every 2 min x 4 Sets:

4 Burpee Over DB

8 Alt. DB Snatch

12 sec Shuttle runs

Rest 2 min

Every 2 min x 4 Sets:

4 DB Burpees

6 Box Jump Overs

12 sec Row/Ski or Bike

Tisdag 211123

EGO CrossFit – WOD

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Benchmark-Tuesday

”Oh No Curtis P” (Time)

For Time:

100 Curtis P’s

One ”Curtis P”:

1 Power Clean

1 Lunge/leg

1 Push Press

Måndag 211122

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – 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.

B: 211122 (AMRAP – Rounds and Reps)

2 sets of:

AMRAP x 5 min:

3-5 Bar Muscle-Ups

5 m HS Walk

8 DB Hang Squat Clean

Rest 2 min

Or:

2 sets of:

AMRAP x 5 min:

1 Wall Walk

2-4 Strict Pull Ups

8 DB Hang Squat Cleans

Rest 2 min

*Choose one of the 2 options above.