Måndag – Augusti 21, 2017 – 170821

Context:   Practice

Mobility: Axel

Strength: 7 x 1 Snatch (7 set av 1 rep, samma vikt alla set, ca 70-80%)

Super Set: 7 x 3 strikt ringdip eller progression (7 set av 3 reps, skala till samma utmaning som Snatch).

WOD: “Rope a Dope”

8 minuter AMRAP (As many rounds as possible)

24 double unders

16 utfall

5 vänster/5 höger – single arm dumbbell hang power snatch

Skalningsguide: 3 – 6 rounds. Scale Up: Utfall med hantel

Valfri ‘Cash Out’: 5 rounds av ”Cindy”

 

Tisdag – Augusti 22, 2017 – 170822

Context: Competition

Mobility: Höft

Skill Practice Warm Up: 10 min

Arbeta på ringdip och muscle up progressioner

WOD: “CrossFit Games Open 14.5 / 16.5

For time. 21-18-15-12-9-6-3 reps

Thruster (Health: 15kg, Athletic: 30kg, Performance: 42,5kg)

Bar Facing Burpee

Skalningsguide: 10 – 23 minuter

 

Onsdag – Augusti 23, 2017 – 170823

Context:   Practice

Mobility: Fotled

WOD: Come As You Are

For reps – 4 rounds (As many reps as possible)

1 min pistols

1 min ‘Tunga’ Kb Swing

1 min ‘höga’ box jump

1 min chest-to-bar pull up

2 min rodd (för calories)

1 min vila

Skalningsguide: 250 – 350 Reps

 

Torsdag – Augusti 24, 2017 – 170824

Context:   Practice

Mobility: Höft

Strength: 6 x 2 Snatch (6 set av 2 rep, samma vikt alla set, ca 70 – 80%)

Super Set: 6 x 4 strikt ringdip eller progression (6 set av 4 reps, skala till samma utmaning som snatch).

WOD:Ickey Shuffle

For time. 5 rounds.

12 push press

8 front squats (samma)

3m lateral shuffle, 5 round trips, ta på linjen med en hand

Skalningsguide: 6 – 10 minuter

Valfri ‘Cash Out’: 4 minuter max cal rodd eller assault bike

 

Fredag – Augusti 25, 2017 – 170825

Context:   Practice

Mobility: Axel

Skill Practice Warm Up: 10 min

Arbeta på handstand eller handstand pushup progressioner

WOD: “Look like Tarzan“

For time – 3 rounds

400m löpning

Toes-to-bar (Health: 21 sit-ups, Athletic: 12 reps, Performance: 21 reps)

Ring dips (Health: 12 push-ups på tå – INGA BAND, Athletic*: 6 reps, Performance: 12 reps)

Skalningsguide: 9 – 15 min Scale Up: GHD sit ups istället för toes to bar och 4/8 muscle ups.

Valfri ‘Cash Out’: 60s planka, 15 wall ball, 3 rounds

 

Söndag – Augusti 27, 2017 – 170827

Context: Competition

Mobility: Höft

Skill Practice Warm Up: 8 min

Arbeta upp till din max viktade strikta pullup och testa sedan max rep strikta pullups.

Strength: 1-1-1-1-1-1-1 Front Squat (7 set av 1 rep, öka vikten till nytt max)

WOD: “Cindy Partner Style”

12 minuter AMRAP (as many rounds as possible), en aktiv åt gången

5 kipping pullups

10 pushups

15 air squats

Valfri ‘Cash Out’: 15 Kb kb swings, 200m löpning, 5 minuter