2017 > 06

Metcon
For Time:
1200m Run
63 Kettlebell swings 24/16kg
36 Handstand push ups
800m Run
42 Kettlebell swings
21 Handstand push ups
400m Run
21 Kettlebell swings
12 Handstand push ups
 
Scale the handstand push ups to: From box, feet on 20kg plate, Hand release push ups, push ups, on knee.

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Strength
5 sets of
2 Power Snatch + 3 Overhead Squat Complex
2 touch and go power snatches followed by 3 overhead squats
New set every 2:00
Increase weight each set
Beginners practice movement with stick and light barbell.
 
Metcon
AMRAP 10 min
10 Squats with plate at chest 10/5kg
8 Push ups with feet on plate
6 Ground to overhead with plate
4 Burpee to plate
 
L1: 15/10kg plate
L2: RX
L3: 5/2,5kg plate
L4: No plate

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Strength
Deadlift
3-3-3-3-3 all at 75%
New set every 2:00

Metcon
For Time
21-15-9
Hang squat cleans 50/35kg
Handstand push ups
Deadlifts 80/50kg
Bar dips (Dips on pull up bar, chest must touch bar)
 
L1: 60/43kg, parallette HSPU, 100kg deads, must do bar muscle up to get to bar dips
L2: RX
L3: 43/30 Hang power clean, HSPU from box, 60/40kg deads, push ups instead of bar dips
L4: 30/20kg hang power clean, push ups instead of hspu, 50/35kg deads, ring row instead of bar dips

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Strength
Snatch, power or squat
Work up to the stating weight then:
4 reps at 70%
3 reps at 75%
3 sets with 2 reps at 80%
New set every 2:00
 
Clean and jerk, split or push
Work up to the stating weight then:
2 cleans +1 jerk at 70% max jerk
2 cleans +1 jerk at 80% of max jerk
2 sets of 2 cleans +1 jerk at 85% of max jerk
New set every 2:00
 
Beginners practice movement with stick and lighter weights
 
Metcon
Karen (TC 12 min)
150 wallball 9/6kg
 
Scaling: lower the wallball weight to 6/4kg, less reps ex: 125 reps, 100 reps, 75 reps.

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Strength
Hang power clean (above knee)
3-3-3-3-3
1-2 min rest between sets, increase weight each set
 
Metcon
For time (TC 15 min)
30 Wallball 9/6kg
20 Box jump overs
40 Pullups
Rest 1:00
30 Wallball 9/6kg
20 Box jump overs
25 Chest to bar pull ups
Rest 1:00
30 Wallball 9/6kg
20 Box jump overs
10 Bar muscle ups
 
L1: High target wallballs
L2: RX
L3: Pull ups instead of chest to bar and muscle ups
L4: 6/4kg wallball, low box walks, ring row instead pull ups and muscle ups

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Team of 3, 1 work 2 rest
1600m run, 100m each Fram och tillbaka mellan målen på fotbollsplanen
180 Wall balls 9/6kg, 10 each
1200m run ,100m each
120 Kettlebell swings, Russian, 10 each 32/24kg
900m run ,100m each
60 Burpee pull ups, split anyhow

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In teams of 2 TC: 45
200/160 kcal row
Athlete nr2 does 100 DU before you switch
3min rest

AMRAP 12 alternating
Athlete1:
10 WB (Elite: high target)
10 slamball over shoulder 12/10 (Elite: 20/16)
10 HSPU (Elite: deficit 20kg plate)
Athlete2:
200m löpning
Switch when both are done.
Rest 4 min

One work, one rest
Complete full round unbroken, then increase weight of:
1 Deadlift
1 Hang clean
1 Push jerk
25kg
30kg
35kg
40kg
45kg
AMRAP 50kg
Fail: 5 synced burpees, then AMRAP at the last weight you completed.
Elite: start at 35kg and finish at 60kg

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Skill
EMOM 10 min
1-3 squat clean every minute
Increase weight every minute to max 75%
 
Metcon
For Time (TC 17 min)
Buy-in
100 Air squats
Then
12-9-6 of
Squat cleans 50/35kg
Push press
When completed continue with no pause into
30-24-18 of
Kettlebell swing, Russian 20/12kg
Goblet squats 20/12kg
 
L1: 60/43kg, 24/16kg
L2: RX
L3: 40/30kg, 16/12kg
L4: 25/15kg, 12/8kg

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Skill
Double unders for 5 min
 
Strength
Back Squat 8-6-4-2
Take 15 minutes for this
Increase weight each set, every set should be so heavy that you can’t manage one more rep
 
Metcon
5 rounds of
Max double unders in 1 min
1 min rest
Max burpee to target in 1 min
1 min rest
 
L1: 30-50 unbroken double unders
L2: RX
L3: Burpees to plate
L4: Singles, regular Burpees

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Strength
EMOM 10 min
1-6 strict pull up
+
5 Goblet squat 20/12kg beginners use 12/8kg
Scale to ring row or strict banded pull up
 
Metcon
3 Rounds
20 Burpee pull-ups
20 Front squats 50/35kg
20 Box jumps
 
L1: Go unbroken at frontsquats
L2: RX
L3: Burpee to target, 40/30kg
L4: Burpees, 30/20kg

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Strength:
Snatch (5 Power clean for beginners every 90sec)
Every 1:30 min for 10 rounds
1 Snatch, power or squat
Increase weight through the rounds, don’t exceed 85%
 
Metcon
For Time
800m run 
30 Hand release push-ups 
400m run
20 Hand release push-ups 
200m run 
10 Hand release push-ups 
then
Take 4 mins to find 2RM Snatch (Power clean for beginners)
 
Your 4 min starts when you finish the 10 push-ups
Starting weight can be set up
 
L1: Ring Push-ups
L2: RX
L3: Push-ups
L4: Push-ups on knees
 
CF Basic
Skill
Push ups
Wallballs
 
Metocn
For Time
In teams of 2 (or 3)
350m run together
30 push-ups, share the reps. (Start when the whole team has returned from the run)
350m run
25 push-ups
350m run 
20 push-ups
then
6 min amrap wallballs 6/4kg
 
When push ups being done, the teammate must hold the wallball overhead for reps to count
Scale push ups to: knee push ups- hands on box push ups
350m: Ut genom terrasporten, nedför bryggan och spring åt höger tills du kommer till den asfalterade cykelbanan som går genom parken. (Där glasskiosken står)

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In teams of 2
Amrap 12 min
Alternate rounds
30 Situps
20 Snatch 43/30kg
10 Box jumps overs
 
3 min rest
 
Amrap 12 min
10 Toes to bar
15 Burpees
100m Run
1 person works on AMRAP
1 Person rows for calories
Score is Rounds, reps + Calories
Switch each time a round is completed in the AMRAP
 
4 min rest
 
In 10 min complete
100 double unders per athlete, can jump at the same time. 
Then in the remaining time
Find your 1RM Bear Complex 
Use 1 barbell per team.
Each person must complete 100 DUs before attempting 1RM Bear Complex
 
Bear complex is:
1 power clean
1 front squat
1 push press
1 backsquat

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Clean Complex
Every 2 min for 8 rounds
1 Power clean + 1 Front Squat  + 1 Hang Squat Cleans + Full Squat Clean 
Increase weight each round
 
Metcon
8 min AMRAP
4 Cleans 60/40kg
8 Wallballs 9/6kg
12 Box jump overs
Rest 4 min
4 min AMRAP
5 Front squat 60/40kg
5 Pull ups
 
Scale as needed

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Strength
Strict press 
5×5
Increase weight each set to a heavy 5 rep of the day.
 
Metcon
2 athletes per station (20min)
2min work on each station, 1 min rest between
1: 16/12 cals on assault bike, AMRAP Handstand push ups
2: 16/12 cals on rower, AMRAP shoulder to overhead 43/30kg
3: 200m run, AMRAP dumbbell ground to overhead, alternating, 24/16kg
4: AMRAP wallballs 9/6kg
5: 16/12 cals on rower, AMRAP push ups
6: 40 air squat, AMRAP slam ball over shoulder 20/16kg
7: 4 rope climbs, AMRAP Burpees
 
L1:  20/16 calories
L2: RX
L3: 14/10 calories, hand release pushups, 30/20kg barbell, 16/10kg dumbbell
L4: 12/9 calories, push ups on knees, 20/10kg barbell, 12/6kg dumbbell

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Strength 
Deadlift 
3 reps at 80%
4x2 reps at 85%
5 Ring dips between each set, scale to push ups
Deadlift for beginner: 5 set with 10 reps at moderate weight. Aim for perfect form.
 
Metcon
For Time TC 18 min 
100 wall balls 9/6kg
80 Kettlebell swing 20/12kg (lagomswing)
600 meters run
80 Sit ups
100 air squats
 
L1: 24/16kg, 40 toe to bar instead of situps, 40 pistols instead of airsquat
L2: RX
L3: 6/4kg wallball, 16/8kg kettlebell, 60 situps
L4: 60 wallball 6/4kg, 50 kettlebell swing 16/8kg, 50 situps

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Skill
Power snatch and snatch balance with stick and unloaded barbells for 5 min
 
Strength
1-1-1-1-1
1 Power Snatch + 1 Snatch Balance + Hang Squat Snatch
Up to max 75% of power snatch
Do a set every 1-2 min
Beginners do power snatch and a half overheadsquat with barbell or low weight.
 
Metcon
Total time 20 min
AMRAP 4 min
30 power snatch 30/20kg
30 overhead squat 30/20kg
Max burpees over bar in remaining time.
Rest 4
AMRAP in 4 min
20 power snatch 35/25kg
20 overhead squat 35/25kg
Max burpees over bar in remaining time.
Rest 4
AMRAP in 4 min
10 power snatch 40/27,5kg
10 overhead squat 40/27,5kg
Max burpees over bar in remaining time.
 
L1: 43/30kg-50/35kg-60/43kg
L2: RX
L3: Power clean, frontsquat
L4: Powerclean, frontsquat, 30/20kg through all three amraps.

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EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 20 Airsquat with 10/5kg plate to chest
 
Metcon
21-18-15-12-9-6-3 TC 25min
Front Squats 43/30kg from gorund
Run 200 meters after each round.
If you drop the front squat do 7 pull ups before you go back to frontsquat
 
L1: 60/43kg, 3 muscle ups
L2: RX
L3: 35/20kg, 7 ring rows
L4: Goblet squat 16/8kg, 4 Ring Rows

Cf Basic
EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 30 Airsquat
 
Metcon
21-15-9
Front squat 30/20kg
Burpee over bar
200m run after each round. 21 front squat + 21 burpees then run.

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On a running clock:
0-12 amrap
12-15 rest
15-22 Hang squat clean
22-26 rest
26-38 amrap
 
AMRAP 12 min
In teams of 2, 1 works, 1 rests
Athlete 1 must finish all 3 movements before athlete 2 goes
250/200m Row
12 Front squats 50/35kg
8 Toes to bar
Score= Rounds and reps
 
L1: 61/43kg
L2: Rx
L3: 43/30kg, hanging knee raises
L4: Goblet squats 16/8kg, sit ups
 
3min rest
 
Within 7 min complete
1 Max rep hang squat clean in the team
 
4min rest and prepare for
 
AMRAP 12 min
Athlete 1 works on AMRAP, athlete 2 Runs 200m
Switch when athlete 2 returns from 200m 
Pick up where other partner left off
20 Burpee box jump overs
40 Wallballs 9/6kg
60 Abmat sit ups
80 Kettlebell swings 20/12kg (Russian swing)
Rounds and Reps=Score
 
L1: 24/16kg
L2: RX
L3: Low boxes, 6/4kg wallballs, 16/8kg kettlebells
L4: Low boxes, 6/4kg wallballs, 12/8kg kettlebells. Reps: 10-20-30-40

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500m row for time
Rest as needed
1 Rep max Front squat
Rest as needed
Cindy

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Strength
Push Press
6 reps at 65%
4 reps 75%
4x4 85%
 
Metcon
21-15-9
Shoulder to overhead 50/35kg
Pull ups
 
L1: 61/43kg, chest to bar
L2: RX
L3: 43/30kg, ring rows
L4:20/10kg, jumping pull ups

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Skill
Double Unders
 
Strength
5x5 Deadlift at 65%
 
Metcon
Team of 2. Athlete 1 does 30 kb deadlift, when finish procced to double unders and athlete 2 start repping his 30 kb deadlift. When Athlete 1 is finish with his double unders, athlete 2 can do his. continue like that.
For Time
30 Double Kettle bell deadlift 32/24kg
50 Double Unders
20 Double Kettle bell deadlift 32/24kg
50 Double Unders
10 Double Kettle bell deadlift 32/24kg
50 Double Unders
 
L1: 40/28kg kb, unbroken double unders
L2: RX
L3:  24/16kg kb, 30 double unders
L4:  20/12kg kb, single unders

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Strength
Cleans
Take 20 minutes to find a heavy Power Clean for the day
 
Metcon
3 rounds for time
5 Cleans 60/40kg
15 Slamballs 10/6kg
200m run with slamball
 
L1: 80/55kg, 20/16kg slamball
L2: Rx
L3: 50/35kg
L4: 35/25kg, run without the slamball

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Strength
Benchpress
6 reps at 65%
4 reps at 75%
4x4 reps at 85%
 
Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 24/16 (Lagom swing)
2 Muscle ups
Even minutes
15 Wallballs 9/6kg
Max box jump overs
Score= Box Jump Overs
 
L1: RX
L2: 1 Muscle Up
L3: 20/12kg, 7 pull ups, 6/4kg wallballs, low boxes
L4: 16/8kg, 10 Ring Rows, 6/4kg wallballs, airsquats instead of boxjumps

CrossFit Basic
 

Metcon
16min EMOM
Odd minutes
15 Kettlebell swings 16/8kg (Lagom swing)
5 jumping pull ups
Even minutes
15 Wallballs 6/4kg
Max air squats

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In teams of 3, one work, one rest, one hang in deadhang for reps to count

Hero wod “Tommy V”
21 thrusters 52/38,5kg
12 rope climbs
15 thrusters 52/38,5kg
9 rope climbs
9 thrusters 52/38,5kg
6 rope climbs
 
Rest exactly 5 minutes then do
 
In teams of 3, one work, one rest, one in handstand (scale to plank hold) for reps to count

Hero wod “Santiago”
7 rounds
18 Dumbbell hang squat clean 16/10kg
18 Pull ups
10 Power cleans 61/43kg
10 Handstand push ups
 
L1: RX
L2: 43/30kg Tommy V. 50/35kg power cleans on Santiago
L3: 30/20kg Tommy V. Banded pull ups, 43/30kg power cleans, hand release push ups on Santiago
L4: 20/10kg Tommy V. 12/8kg dumbbells, jumping pull ups, 30/20kg power cleans, push ups on Santiago

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After warm up, take 20 minutes to go through all the movements properly
 
Hero wods ”DT” And ”Nate”
Do one round of “DT” followed by one round of “Nate” in a 40 min Amrap
“DT” 1 round is
12 Deadlift 70/47,5kg
9 Hang power cleans
6 Push jerks
 
“Nate” 1 round is
2 Muscle ups
4 Handstand push ups
8 Kettle bell swings 32/24kg
 
L1: RX
L2: 60/43kg, chest to bar, 24/16kg kettle bell
L3: 43/30kg, pull ups, hand release push ups, 20/12kg
L4: 30/20kg, banded pull ups, push ups, 16/8kg kettle bell

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Take 10 min to find your thruster weight
Give the gymnastic movements a couple of minutes as well
 
Hero wod ”Tom”
25 min Amrap
7 Muscle ups
11 Thrusters 70/47,5kg
14 Toes to bar
 
L1: RX
L2: Chest to bar, 55/37,5kg,
L3: Pull ups. 43/30kg, hanging knee raises
L4: Banded pull ups, 30/20kg, hanging knee raises
L5: Jumping pull ups, 20/10kg, sit ups

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