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
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