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
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