Måndag – Februari 6, 2017 – 170206

Context:  Competition

Mobility: Höft

Strength: 5×1 deficit deadlift (video) – 7 av 14 (5 set av 1 rep, samma vikt alla set, ca 70 – 85% av max)

Super Set: 5×5 strikt viktade ring dips (eller progression) (5 set av 5 reps, samma utmaning varje set)

WOD: ”Smooth Lightning”

For time – 5 rounds

8 squat clean thrusters (Health: 15kg / Athletic: 35kg* / Performance: 52,5kg)

4 reps av 6m ena vägen, 6m tillbaka shuttle run

*Damer Rx

Skalningsguide: 6 – 11 min, ca 1:30 per round. Scale Up: 62,5kg/40kg skivstång.

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

Tisdag – Februari 7, 2017 – 170207

Context: Practice

Mobility: Höft

Skill Practice Warm Up: 8 min

Arbeta på kipping för att bli bättre på pullups och bar muscle ups.

Strength: 3-3-3-3-3 Front Squat (5 set av 3 reps, öka vikten till nära max)

Super Set: 3-3-3-3-3 single arm Kettlebell Axelpress (5 set av 3 reps per sida, öka vikten till max)

WOD: “Open 11.1 / 14.1

AMRAP (as many rounds as possible) – Health: 8 min, Performance/Athletic*: 10 min

30 double unders* (Novice: 15 försök)

15 power snatches ** (Health: 15kg, Athletic*: 25kg, Performance: 35kg)

*Damer Rx

**Ground to overhead (clean and jerks) är tillåtna under dagens workout.

Skalningsguide: 3 – 8 rounds

Onsdag – Februari 8, 2017 – 170208

Context: Practice

Mobility: Axel

WOD: “Donkeystrength”

For time – 4 rounds

5 Overhead Squat (Health: 25kg front squat / Athletic*:35kg / Performance: 52,5kg)

10 Power clean and jerk (samma)

15 abmat situp

15 lateral burpee-over-bar

1 min vila

*Damer Rx

Skalningsguide: 12 – 20 minuter, ca 4:30 per round inklusive vila. Scale Up: 62,5kg/40kg skivstång.

Torsdag –Februari 9, 2017 – 170209

Context:  Competition

Mobility: Höft

Skill Practice Warm Up: 30s av hollow rocks, 30s vila, 4 rounds

Strength: 7×1 deficit deadlift (video) – 8 av 14 (7 set av 1 rep, samma vikt alla set, ca 70 – 85% av max)

Super Set: 7×3 strikt viktade ring dips (eller progression) (7 set av 3 reps, samma utmaning varje set)

WOD:Papa’s Got a Brand New Bag

8 minuter AMRAP (as many rounds as possible)

Chest-to-Bar Pull-up (Health: 8 ring rodd / Athletic: 8*/ Performance: 12)

12 Front squat (Health: 25kg / Athletic: 40kg* / Performance: 62,5kg)

12m bear crawl

*Damer Rx

Skalningsguide: 3 – 6 rounds, ca 1:45 per round. Scale up: 15 c2b.

Valfri ‘Cash Out’: 30s plank, 15 Kb swings, 4 rounds

Fredag – Februari 10, 2017 – 170210

Context: Practice

Mobility: Fotled

Skill Practice Warm Up: 10 min

Arbeta upp till en utmanade (80-90%) pushpress från rack, eller gör 4 reps EMOTM under 6 min med ca 50-60%

WOD:Jack” (HERO CrossFit WOD)

20 minuter AMRAP (as many rounds as possible)

10 Push Press (Health: 30kg, Athletic*: 40kg, Performance: 52,5kg)

10 Kettlebell Swings (Health: 12kg, Athletic*: 16kg, Performance: 24kg)

10 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

*Damer Rx

Skalningsguide: 7 – 15 rounds, ca 1:30-2:00 per round

Söndag – Februari 12, 2017 – 170211

Context: Practice

Mobility: Axel

Strength: 3-3-3-3-3 Strikt press (5 set av 3 reps, öka vikten till max)

Super Set: 3-3-3-3-3 Kettlebell split squat (5 set av 3 reps, öka vikten till max)

Metabolic Conditioning:Shoop

10 minuter AMRAP (as many rounds as possible) PARTNER workout.

20 thrusters (Health: 15kg / Athletic: 30kg* / Performance: 42,5kg)

20 toes-to-bar (Partner håller KB, vid sidan eller Overhead, för att toes-to-bar repsen ska räknas. H: 10kg / Athletic: 14kg / Performance: 20kg)

*Damer Rx

Skalningsguide: 3 – 6 rounds, ca 2:15 per round

Valfri ‘Cash Out’: 16 suitcase utfallsteg, 16 wall ball, 3 rounds