2016 > 09

Skill
Toe to bars practice 10 min
 
Deadlift
Find a daily heavy lift in 10 min
 
Metcon
AMRAP 6 min
12 Deadlift
12 Box jump overs
12 Toes to bar BG: Hangin knee raises
9 Deadlift
9 Box jump overs
9 Toes to bar BG: Hangin knee raises
6 Deadlift
6 Box jump overs
6 Toes to bar BG: Hangin knee raises
3 Deadlift
3 Box jump overs
3 Toes to bar BG: Hangin knee raises

Weights: (Scale as needed)
Deadlifts for males:
12 Deadlifts at 85Kg BG: 50kg
9 Deadlifts at 105Kg BG: 60kg
6 Deadlifts at 125Kg BG: 70kg
3 Deadlifts at 145Kg BG: 80kg
Deadlifts for females:
12 Deadlifts at 50Kg BG: 30k
9 Deadlifts at 65Kg BG: 35kg
6 Deadlifts at 80Kg BG: 40kg
3 Deadlifts at 95Kg BG: 45kg

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Skill
E2MOM 12min
2 Power snatch
2 Snatch balance BG: Behind head push jerk, snatch grip.
2 Overhead squat
Increase weight each round if form allows
Rounds 1-2: Do two sets
Rounds 3-6: Do one set
 
Metcon
AMRAP 12 min
50 Wallballs 9/6kg BG:6/4kg
10 Double unders BG: 30 single
40 Wallballs 9/6kg BG:6/4kg
20 Double unders BG: 60 single
30 Wallballs 9/6kg BG:6/4kg
30 Double unders BG: 90 single
20 Wallballs 9/6kg BG:6/4kg
40 Double unders BG: 120 single
10 Wallballs 9/6kg BG:6/4kg
50 Double unders BG: 150 single
in the remaining time do
AMRAP Ring muscle up Scale to chest to bar-pull up-banded pull up-jumping pull up BG: Burpees

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Skill
Skill
2 rounds of
5 Muscle cleans
5 High pulls
5 Hang power clean
5 Squat clean with 3 sec pause at bottom
5 Push Jerk
Then
 
A. Take 8 min to work up to a heavy push jerk
Then
B. E2MOM 12mins (6 sets) of
2 Power clean
2 Front squat
2 Push jerk
Weight 70% of A
 
Metcon
2 rounds AFAP
21 Wallballs 9/6kg BG: 6/4kg
18 Pull ups
15 American kettle bell swings 24/16 BG: 16/12kg
12 HR Push-ups
9 Burpees
6 Toe to bars BG: Hangin knee raises

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Skill
10 Scapula press ups
10 Hanging shrugs
10 band pull aparts
 
E2MOM 16min
Min: 0,4,8,12:
5-6 Strict pull-ups, 3sec pause with chin over the bar, 3sec pause at 90* elbow bend
Min: 2,6,10,14:
20 Banded pull aparts
 
Metcon
16mins - teams of 3 follow leader
12/10 cal row
6 Dumbbell snatch 20/12kg BG: 16/8kg Elite: 30/20kg
6 Pull ups BG: Jumping pull up Elite: Chest to bar
Complete full round before changing

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Skill
2 rounds of
5 Muscle cleans
5 High pulls
5 High hang clean
5 Squat clean with 3 sec pause at bottom
5 Push Jerk
Then
 
A. E2MOM 10 min
Build to a heavy
3 rep squat clean or power clean
 
B. E2MOM 10 min
1 power clean
3 push jerks
at 60% of A
 
C. EMOM 5 min
5 squat clean to thruster or power clean to overhead
With 50% of A.
 
Metcon
Grace
30 Clean and jerk for time
61.2/43kg BG: 30/20kg

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In teams of 2, share anyhow
For time
150 Wallball 9/6kg BG: 6/4kg
75 cal row
50 Toes to bar BG: Hangin knee raises


Rest exactly 6 min, and prepare for
For time
80 shoulders to overhead CF: 35/25kg BG: 20/15kg
20 m buddy carry
80 box jump over
20 m buddy carry
80 hang snatch CF: 35/25kg BG: 20/15kg
20 m buddy carry
300 double unders BG: 500 Single unders
20 m buddy carry
80 lateral handrelease burpees over bar

 

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Skill
2 rounds with stick or empty barbell
5 Muscle snatch
5 Snatch high pulls
5 Power snatch
5 OH squat
5 Squat snatch
Then
 
10min E2MOM (5 sets)
1 Snatch pull
1 Squat snatch BG: Power snatch
1 OH squat BG: half squat
sets 1-4 x2 rounds
sets 5-8 x1 round
increase weight if form allows
 
Metcon
10mins
10 Wallball 9/6kg BG: 6/4kg
5 Strict pull up BG: Banded pull ups
10 Kettle bell swing, Russian 24/16kg BG: 16/12kg
5 Hand release push up

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Skill
16min E2MOM (4sets each) of:
3-6 Deadlift Start at 60%RM and increase each round if form allows. Tempo 3111. Final set 90sec max reps at 70% of heaviest weight
3-6 Bench press Start at 50%RM and add each round. Tempo 3010
 
Metcon
AMRAP 7 min
10 Slamball clean over shoulder 20/16kg BG: 16/10kg
5 Pull up
4x6m walking lunges with 10kg plate, hold at chest.
1 Rope climb

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Skill
4 rounds with stick, 3 rounds with empty barbell, 2 rounds with increasing weight
4 Front squats
4 Push press
4 Thrusters
 
Go through the metcon and weights
 
Metcon 
6min working in pairs, You go I go
3 Thrusters 40/30 BG: 20/15kg Elite: 50/35kg
12 Air squats
Rest 3mins
 
6min working in pairs, You go I go
3 Power cleans 40/30 BG: 20/15kg Elite: 50/35kg
12 burpees
Rest 3mins
 
6mins working in pairs, You go I go
3 Deadlift 80/50kg BG: 50/30kg Elite:120/75kg
12 KB swings, Russian 24/16kg BG: 20/12kg Elite: 32/24kg

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Skill
2 rounds of
5 Muscle cleans
5 High pulls
5 Power cleans
5 Front Squats
5 Squat Cleans
5 Push jerks
 
Then
16min E2MOM (8 sets)
1 Clean Pull
1 Squat cleans BG: Power clean
1 Push jerk BG: Push Press
Sets 1-4 x2 rounds
sets 5-8 x1 round
Start with 40/30kg, increase weight round 5-8. BG: 20/15kg Elite: 50/35kg
 
Metcon
15-12-9 TC 10 min
Power clean 40/30kg BG: 30/20kg Elite: 60/40kg
Box jump overs

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Skills
For 5 min do
6 Wall squat
6 Goblet squat
6 Air squats
6 Hanging shrugs
6 Ring rows
 
Then
20min E2MOM (5sets each) of:
5-7 Back squats, Start at 60-70%RM and increase each round if form allows.
Final set 90sec max reps at 70% of heaviset weight 
3-5 Strict pull ups, weighted is ok
Tempo on both are 3010
Backsquat: 3sec down, no pause, 1 sec up, no pause, 3 sec down and so on
Pull up: 3 sec up, no pause, 1 sec down, no pause and so on
 
Metcon
AMRAP 8 min
40 DU or 100 singles
20 Push ups
40 Air squats
20 V ups

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Skills
4-6 rounds
3 Muscle clean
3 Power clean
3 Front squats
 
Take 3-5 min to work up to power clean weight
 
Metcon
For time
4 rounds of
8 power clean 50/35kg BG: 30/20kg Elite: 70/47,5kg
Run 400 m
Then
4 rounds of
8 Front Squats from floor (weight as power clean)
Row 400 m
Then
3 rounds of
10 burpee broad jumps 1m
Rest 1 min between rounds

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Teams of 4
18-15-12 
Pullups BG: Banded pull up
Ohs 40/30kg BG: Frontssqaut 30/20kg
Boxjumps
Assaultbike or row or ski erg, calorie
(1 person per station rotera när alla är färdiga, alla gör först 18 reps av allt sen 15 osv)
Score is time
 
5 min rest
 
1 work, 1 row, 2 rest
400 Double Unders BG: 800 single unders
100 T2B BG: Ab-mat sit ups
100 Deadlifts 100/70kg BG: 70/50kg
200 Barfacing Burpees
Amrap cal row during the hole workout
Score is time and cals
 
5 min rest
 
Synchronised & unbroken
2 person work, 2 rest
6 rounds 
3 Hang power clean
3 Frontsquats 
3 Shoulder to overhead
RX: 80/50kg
CF: 60/40kg
BG: 30/20kg
Score is time

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Skill
Take 10min and practice handstand pushups and different progressions
 
30min EMOM
Min 1: 10 Burpee box jump overs BG: 8st
Min 2: 1-3 muscle ups and 25 double unders BG: 1-3 Pull ups and 5-10 Double unders
Min 3: 3-12 handstand push ups
 
Metcon
No metcon today

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Skill
EMOM 10 min
1 Deadlift, start at 60% and increase each round
1-5 Handstand push ups BG: HR push ups
 
Metcon
Amrap 10 min
10 Deadlifts 102/70kg BG: 60/40kg
10 Wallballs 9/6kg BG: 6/4kg
10 calories row
10 Handstand push-ups BG: Hand release Push ups

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Skill
EMOM 10 min
1 10-40 double unders
2 10-30 sec Hollow rock
 
Amrap 12 min
150 Wallballs 9/6kg BG: 6/4kg
90 Double unders 180 single unders
30 Muscle-ups CF: Burpee to pull up BG: Burpee to target

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Skill/Metcon
Take 10 min to set up and lift some weights
Every 5 minute for 35 min complete
2 Deadlift 70%RM
2 Squat clean 70%RM BG: powerclean
10 toe to rings
2 Power snatches 70%RM
2 rope climbs
10 slam ball clean over shoulder 35/20kg BG: Slam ball cleans, same weight
 
Try to use the same bars if you can, or use one bar and change the weights before lifts
 

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Skill
Go through the metcon movements and set up, 10min.
 
Metcon
Continuous running clock:
0:00-5:00 – 800m run BG: 400m run
5:00-10:00 – 50 thrusters 43/30kg BG: 25/15kg
10:00-15:00 – 50 push ups BG: on knee
15:00-20:00 – 50 box jumps BG: low boxes
20:00-25:00 – 50 KB swings 24/16kg BG: 12/8kg
25:00-? – 800m run
*If the reps are not completed in the time given, you do not need to finish, just move on to the next station.  Scale the distance on the run to make it back on the first 5 minutes.

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Skill
Handstand – handstand push up
Free handstad push up
 
Take 5 min to work up to deadlift weight
 
Metcon
Run Diane Run TC 15min
400m Run
21 Deadlifts 100/70kg BG: 60/40kg
21 HSPU Scale: Feet on box, Push-ups, Incline push-ups
400m Run
15 Deadlifts
15 HSPU
400m Run
9 Deadlifts
9 HSPU

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Team, in pairs of two, divide the reps as you like.
 
Metcon
For time:
Buy in 1600m run, both, then
20 rounds of
6 Clean and jerk RX:80/52,5 kg CF: 60/40kg BG:35/25kg
12 burpee to rig (20cm)
18 wallballs 9/6kg BG:6/4kg

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Skill
Practice Dumbbell snatch, start with 4-6kg and work your way up…
Practice the kettlebell swing, start with 8kg and work your way up..
2-4 rep on each movement
 
Metcon
3 rounds – 60 seconds on; 30 seconds off, rotating between
1 Row or ski erg or bike for cals
2 AMRAP with 10 DB snatches 20/15kg and 10 wallball 9/6kg BG: 6/4kg
3 AMRAP with 10 KB swings 24/16kg and 10 Push Press 40/30kg BG: 20/15kg
Scale the kb and dumbbells as needed

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Skill
3 Rounds of:
3 Muscle Clean
3 High Hang Power Clean
3 Push Press
3 Hang Power Clean
3 Spit Jerks
 
12min E2MOM (6 rounds) of:
1 Power Clean
+ 2 Split Jerks
Increase weight each round if form allows
 
Metcon
Complete 50-40-30-20-10 reps for time of:
Double unders
Unbroken wallballs 9/6kg BG:6/4kg
Every time you break the wallballs you must perform 3 burpees.

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Skill
Take 15-25min for tests
Max broad jump
Max Free handstand hold 1x1m
Max 10m weight farmers walk
Fastest time sled push with tot 65/45kg
 
Metcon
Work 30sec rest 2:30min, tot 15 min
Pushpress 40/30  RX:50/35 BG: 20/15
Thruster 40/30  RX:50/35 BG: 20/215
Front squat 50/35 RX: 60/40 BG: 20/15
Assault bike calories
Double unders, BG: practice for 30sec

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Skill
16min E2MOM of:
Even: 3 Squat cleans start att 60% and increase each round BG: powerclean
Odd: 5 Strict pull ups (Add Weight) BG: banded pull up
 
12min EMOM of:
Even: 2 Rope Climbs
Odd: 5 Ring dips BG: Ring top hold for as long as possible
 
Metcon
No metcon today

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Skill
Find daily max in 10 min
1 Powerclean
1 Hang powerclean
2 Frontsquat
Bg: practice up to a comfortable weight
 
Metcon
Timecap 25min
50 Wallball 9/6kg BG: 6/4kg
100 Double unders
50 Russian kettlebell swing 20/12kg BG: 16/8kg
100m run, ut till vägen och tbx in
50 Burpees
100 Run
50 Russian kettlebell swing 20/12kg BG: 16/8kg
100 Double unders
50 Wallball 9/6kg BG: 6/4kg

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Skill
EMOM 12min
Min 1: 10-30 sec Ring top hold
Min 2: 10-30 sec Ring bottom hold
Min 3:10-30 sec hollow rock
Min 4: 1-2 rope climbs
BG: min1-2 try for 30 sec, assist with feet on floo. Min 4 lay on floor and pull yourself up with the rope
 
Metcon
Amrap 15min
20 Wall balls 9/6kg BG:6/4kg
50 Double unders, scale appropriately ex: 40-30-20-10 or 30 sec practice or 100 single unders
2 Rope climbs BG: from floor or deadhang for 40sec, don’t need to be unbroken.

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Skill
Hang power clean
3-3-3-3-3
Increase weight each set, start at 50%RM
BG: start with empty bar, and increase if form allows
 
Metcon
0-4 mins: 12-9-6-3 for time
Hang power clean RX: 40/30kg CF: 35/25kg BG: 20/15kg
Box jump over BG: use weight plates to build a lower box
4-7 mins: rest
7-11 mins: 12-9-6-3 for time
Hang power clean RX: 40/30kg CF: 35/25kg BG: 20/15kg
Double unders (reps x3) BG: Jumping jacks reps x4
 
This is all out! No holding back on the first 4 minutes. The aim is to go unbroken and go fast!

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Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea
Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea