Onsdag 211117

EGO CrossFit – WOD

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A1: Hip Thrusts (3 sets x 10-15 reps @21X3, rest 60 sec)

With a KB or a DB.

A2: KB or DB Front Rack Box Step Down (3 sets x 8-12 reps/leg @30X0, rest 60 sec)

B: 211117 (5 Rounds for time)

5 sets:

24 Jump Lunges (12/leg)

6 Devils Press

24 Mountain Climbers (12/leg)

Rest walk 60 sec between sets

Tisdag 211116

EGO CrossFit – WOD

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Benchmark-Tuesday

Baz (AMRAP – Rounds and Reps)

AMRAP x 30 min:

30 Double-Unders

8 Squat Cleans

11 Hand release Pushups

Måndag 211115

EGO CrossFit – WOD

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WOD Team

211115 (Time)

2&2 For time:

Buy in: 100 Cal Row/Ski/Bike

Then 30 rounds of (gör varannan övning):

5 Box Jump Overs

10 Wall Ball shots

15 Kettlebell Swings

Buy out: 50 Cal Row/Ski/Bike

Fredag 211112

EGO CrossFit – WOD

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WOD Team

211112 (Calories)

2&2, AMRAP x 15 min:

P1: 20 Wall Ball Shots

20 Kettlebell Swings

P2: Max Cal Row/Ski or Assault Bike

Rest 3 min

2&2, AMRAP x 15 min:

P1: 12 Single DB Box Step Overs

20 V-Ups

P2: Max Cal Row/Ski or Assault Bike

Torsdag 211111

EGO CrossFit – WOD

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Weightlifting

Clean

Every 60 sec x 10 Sets:

Min 1-5:

2 Hang Power Clean + 1 Power Clean

Min 6-10:

1 Hang Power Clean + 2 Power Clean

211111 (5 Rounds for time)

Every 4 min x 5 Sets:

10 DB Hang Squat Clean

10 DB Push Press

10 alt. DB Front Rack Reverse Lunges

10 DB Burpees

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

Onsdag 211110

EGO CrossFit – WOD

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Strength

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

3 sets x 10-12/arm

Rest 30 sec

A2. Dumbbell Floor Press @3111

3 sets x 12-15 reps

Rest 30 sec

A3. Dumbbell Cross Body Carry;

3 sets x 30 sec/side carry

Rest 2 min

B: 211110 (Time)

For Time:

Shuttle Run x 20

-then-

21-15-9

DB Thruster

Toes to Bar

*Shuttle Run = 10 m.

Core

3 Sets:

12/side Side Plank Hip Taps

20 Alternating Army Plank Crawlers

15 Tuck Ups

Onsdag 211110

EGO CrossFit – WOD

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Strength

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

3 sets x 10-12/arm

Rest 30 sec

A2. Dumbbell Floor Press @3111

3 sets x 12-15 reps

Rest 30 sec

A3. Dumbbell Cross Body Carry;

3 sets x 30 sec/side carry

Rest 2 min

B: 211110 (Time)

For Time:

Shuttle Run x 20

-then-

21-15-9

DB Thruster

Toes to Bar

*Shuttle Run = 10 m.

Core

3 Sets:

12/side Side Plank Hip Taps

20 Alternating Army Plank Crawlers

15 Tuck Ups

Tisdag 211109

EGO CrossFit – WOD

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Benchmark-Tuesday

”Indy 500” (AMRAP – Rounds and Reps)

AMRAP x 20 min:

5 Strict Pull-ups

10 DB Snatches

15 Lateral DB Burpees

Måndag 211108

EGO CrossFit – WOD

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Gymnastics

Static Handstand Hold Progressions –

A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.

A2. EMOM, for 6 min (3 sets) of:

Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)

Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)

B: 211108 (Time)

6 sets:

16/14 Cal Row/Ski or 12/10 Cal Assault Bike

6 KB/DB Complex

(1 Dual KB/DB Bent Over Row

1 Dual KB/DB Clean from Floor

1 Dual KB/DB Front Squat)

Rest walk 60 sec between sets