2017 > 09

Lördag
Skill
Thrusters
5-5-5-5-5
Start with bar and add weight during the 5 set to a heavy last 5 rep.
 
Metcon
In teams of 2
As a relay for 24 min
8 Burpee box jump overs
8 Hang power snatch 30/20kg
8 Thrusters 30/20kg
 
L1: 40/30kg
L2: RX
L3: Hang power cleans
L4: Hang power cleans and frontsquat with 20/15kg

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Fredag
After warm up, go through the movements and standards in the metcon
Check out https://games.crossfit.com/teamseries for more info
 
Metcon
Teamseries 2017 event 2
9-15-21 reps for time of:
Synchronized thrusters 43/30kg
Synchronized bar-facing burpees
 
Rest 10 min then
 
Teamseries 2017 event 2
For time, cap 15min
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, 43/30kg total, sets of 15
120 double-unders, each, relay
 
On the c2b and hpc you have to do 15 reps before changing partner, they do not need to be unbroken.
 
Scaled
9-15-21 reps for time of:
Synchronized thrusters 29/20kg
Synchronized bar-facing burpees
 
Rest 10 min then
 
For time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches 29/20kg, total, sets of 15
120 single-unders, each, relay

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Torsdag
Skill
EMOM 12 min
1 Clean and jerk at 70-80% of max
 
Prior to the emom, work up to your starting weight
 
Metcon
In teams of 2, cap 16min
10 rounds of
10 Wallballs 9/6kg
20 Double unders
Then
30 clean and jerk 60/40kg
Then in remaining time
Amrap
Pull ups
 
The first part is a relay, one round each
The last two parts is shared anyhow
 
L1: 70/45kg, amrap muscle ups
L2: RX
L3: 8 rounds, 6/4kg wallballs, 40 single unders, 40/30kg, amrap ring rows
L4: 6 rounds, 6/4kg wallballs,  20 single unders, 20/15kg, amrap ring rows
 
 
CF Basic
Deadlift
Take 15-20 min to work up to a solid 5 rep deadlift in teams of 2-3.
Start with the bar and increase weight
Reps could look like this 10-8-7-6-6-5-5
To think about:
Tighten your core
Try to maintain the barbell position over your shoelaces during the whole movement. 
 
Metcon
21-15-9 TC depending on time left
Deadlift 50/30kg
Hand release push ups
Lunges
 
Team option
Team of 2:
30-20-10
One work the other hang deadhang for reps to count.
 
Team of 3:
40-30-20
One work, one hang deadhang for reps to count, one rest

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Onsdag
Skill
No skill today just warm up and go
 
Metcon
AMRAP 40 min (30min on lunch session)
In teams of 2
800m run
2000m row
30 Burpee over rower
 
Share the run, rowing and burpees anyway you like.
 
L1: -
L2: RX
L3: -
L4: -

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Tisdag
Skill
Deadlift
8-6-4-2-1-1-1-1
Work up to a heavy rep for the day
 
Metcon
Every 2 min for 20 min (10 rounds)
5 Thrusters 35/25kg
1 Bar muscle up
5 Power Snatch 35/25kg
Increase Bar muscle up with 1 rep on minute 6-12-18
 
L1: 45/32,5kg, start with 2 Bar muscle ups instead of 1.
L2: RX
L3: 30/20kg, Chest to bar
L4: 20/15kg, Ring row and start with 4.
 
CF Basic
Skill
Power Clean
To think about:
Start from hang above knees and find the timing in the movement, from hang to rack.
From hang, stand tall and move shoulders up, elbows up and out before getting under the barbell.
When catching the bar in rack, have both feet’s planted to the ground, no tiptoeing.
Elbows high and a straight strong back.
Maintain a close to the body relationship with the barbell.
After 5-10 min, start with the barbell under the knees.
If the movement feel good, go ahead and add some weight.
Work in pair of 2-3
 
Metcon
Amrap 10 min
20 Power clean 20/15kg
10 AB-mat situps
10 Wallballs 6/4kg
 
Team option:
Team of 2
One work, one rest
 
Team of 3
Relay. First person start to work on power cleans, when he/she is done and move over to sit ups person number 2 start working on power cleans. (följa john) You may not pass the person ahead of you, wait until they are done before starting on that same movement.

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Måndag
Skill
Kipping toe toe bar
Practice a controlled kip to deadhang
Kipping hanging knee raises
Kipping knees to elbows
Kipping toe to bar
 
Main focus is to get the kipping movement under control in every stage. Absolute control of your body.
 
Metcon
Team of 2, cap 18 min
50 box jump overs, while partner hangs from a bar
100 Thrusters, while partner holds bar overhead 20/15kg
1000m row, while partner hold kettlebell in frontrack 24/16kg
 
L1: -
L2: RX
L3: Hang from bar with red band around knee, 80 thrusters, 20/12kg kettlebell
L4: Hang from bar with purple band around knee, 60 thrusters, 16/8kg kettlebell

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Unknown and unknowable

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Lördag
Skill
Pause squats
Take 10 minutes to find a heavy pause front squat (7s at bottom/15s at top)
then,
Every 3 mins for 3 rounds do 3 reps with 7s at bottom/15s at top at 80% of above weight
 
Before metcon, practice toes to bar
 
Metcon
20 1 minute rounds with a partner
Share the work anyhow
2 Thrusters 50/35kg
100m Run
AMRAP toe to bar
You may start the run and thrusters at the same time
Wait until the runner is back before starting on toe to bar
Score=Total T2B
 
L1: 65/47.5kg
L2: RX
L3: 40/30kg, hanging knee raises
L4: 20/15kg, situps

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Fredag
Wod
Amrap 18 min, in teams of 3
50 Wallballs 9/6kg
40 Situps
30 Cal row OR ab
20 Toes to bar
10 Handstand push ups
1 Person working 
1 Person holding a kettlebell like a baby 24/16kg
1 person resting
 
3 min rest
 
Amrap 9 min
12 Box jump overs
1 Bear complex 50/35kg
17 Double unders
1 Person working 
1 Person holding a Kettlebell like a baby 24/16kg
1 person resting
3 min rest
 
7 min to find 1 RM Squat clean for all 3 team-members
 
Bear complex, 1 rep is: Power clean, frontsquat, push press, backsquat, push press

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Torsdag
Skill
Muscle up transitions 5-10 min
 
Push jerks
Take 12 mins to find a heavy Push Jerk for the day
 
Metcon
Total time 14min
Against a 5:00 clock 
800m run
3 Muscle-ups or 8 MU transitions
20 Double unders
1:00 rest 
Against a 4:00 clock 
500m run
2 Muscle-ups or 6 MU transitions
30 Double unders
1:00 Rest 
Against a 3:00 clock 
300m run
1 Muscle-ups or 4 MU transitions
40 Double unders
 
Score=Time left over between the rounds 
L1: MU 4-3-2
L2: RX
L3: MU 4-3-2 transitions, DU attempts + singles
L4: Ring Rows 10-8-6, Single unders
 
 
CF Basic
Skill
Ring row / Pull ups
Start with ring row. Hold a straight line with your body, pull yourself into the rings, let your shoulder blades meet.
Then,
Try strict, banded and jumping.
Play with this movements for 10-15 min
 
Kettle bell swing
Lagom: Goblet over shoulders
Russian: Goblet over head
Practice the movements with different weights for 5-10 min
The power is in your hip
 
Metcon
In teams of 2
Amrap 10 min
20 Wallballs 6/4kg
20 Kettlebell swing, lagom, 16/12kg
10 Ring row
Share the reps anyhow
Rest 2 min
6 min max calorie row
Share anyway you like.

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Onsdag
Skill
Pistols practice for 5-10 min
 
Strength
Bench press 
1x6 at 60%
1x4 at 70%
4×3 at 80%
2 amrap at 70%
Work up to and start at 60% of max
 
Metcon
Amrap 8 min
8 Pistols
6 Pullups
4 Handstand push ups
2 Devils presses with dumbbell, pick a suitable weight
 
Devils press: Burpee with dumbbells, skip the jump just extend the dumbbells overhead.
 
L1: Chest to bar pull ups, deficit hspu, 24/16kg db.
L2: RX
L3: Pistol to box/banded, pullups, hspu from box
L4: Airsquats, Ring Rows, pushups, burpees instead of devils presses

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Tisdag
Skill
Strength
Every 90 sec for 8 rounds
2 Power Cleans touch and go (TnG)
Work up to 75% and do all rounds on that weight
 
Metcon
For time
30 Front Squats 50/35kg (from ground)
then
18-15-12
Shoulder to overhead 50/35kg (from ground)
Burpees over bar
 
L1: 65/47.5kg
L2: RX
L3: 35/20kg
L4: 20/15kg
 
CF Basic
Skill
Handstand push ups and hold for 10-15 min
 
Long jump
Give this a try for around 5-10 minutes
For cm to count you must land with control and be able to keep balance

Metcon
Amrap 10 min
5 Burpee broad jump, 1 meter
15 sec handstand hold OR 30 sec in plank hold
10 Slamball throw unto ground 9/6kg

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Måndag
Skill
Overhead squat
5x5
 
Work up to a moderately heavy weight
Then use the same weight for all five sets
 
Metcon
2:00 Work 1:00 Rest X 5 (tot time 15min)
5 Overhead squats (OHS) 40/30kg
30 Double unders
5 Overhead squats (OHS)
30 Double unders
Start from the beginning after every rest period.
If you finish the movements before 2 min, your rest is longer.
 
L1:61/43kg
L2: RX
L3: 3 OHS at 30/20kg, 15 double unders
L4: 5 frontsquat 35/25kg, single unders or jumping jacks

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Prepare for the unknown 

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Lördag
Skill
Practise rope climb for 5-10 minutes
 
Go through the rest of the movements of the metcon
 
Metcon
For time TC 30min
5 Rope climbs
75 Thrusters 35/25kg
50 Ring dips
5 Rope climbs
50 Overhead squats 35/25kg
75 Sit-ups
5 Rope climbs
 
L1: -
L2: RX
L3: 3 rope climbs, 30 dips, 25/15kg barbell
L4: lay to stand rope climb, 50 thrusters, 50 frontsquat instead of overheadsquat, 20/15kg barbell

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Fredag
In teams of 2
15 min to find a heavy
1 rep overhead squat from ground
3 min break, then
Amrap 26 min
6 Deadlifts each 143/100kg
9 Bar-facing burpees, synchronized
9 Bar muscle-ups, each
30m Slamball carry each 35/20kg
 
Scale the deadlifts to 120/80kg-100/70kg-80/50kg
Scale the bar muscle ups to 9 pull up+9 ring dips OR 9 ring rows+9 push ups
Scale up slam ball carry to Yoke overhead hold for 30/20 sec each

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Torsdag
Skill
Prepare for metcon
 
Metcon
For time
The Don TC 40-45 min depending on time left for class
66 Deadlift 50/32kg
66 Box jumps
66 Kettle bell swing 20/16kg
66 Knees to elbows
66 Sit ups
66 Pull ups
66 Thrusters 25/18kg
66 Wallballs 9/6kg
66 Burpees
66 Double unders
 
L1: -
L2: RX
L3: 44 reps of everything, ring rows instead of pull ups, single unders, hanging knee raises
L4: As L3 and 33 reps of everything, airsquats instead of thrusters, 6/4kg wallballs
 
CF Basic
Skill
Overhead squat
Start with stick
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Hold the stick over your head, in the center of your body
Start moving down beginning with your hip moving back then sit down
During the whole movement the armpits should be facing forward and your back is in neutral position (Straight) as soon you lose either of those stop and move up again.
When moving down knees should be tracing over the feets och slightly outside the feets.
Never do this movement on your toes. If so elevate your heals with a aid.
Key is strong core and straight arms
 
Work with this movement for 15-20 min working 5-10 reps each set
If you get a ok from the coach you can progress to a barbell.
 
Metcon
EMOM 14 min
In teams of 2 every other minute do
3 Overhead squat with stick or barbell
5 Box jump overs OR walk overs
7 Wallballs 6/4kg
 
When the first minute start team member nr1 does one round, or as far as possible durnign that minute. Next minute nr2 does the same thing. Seven rounds each.

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Onsdag
Skill
Benchpress
4 reps at 60%
6 reps at 65%
4 sets with 4 reps at 75%
2xAMRAP at 60%
 
Metcon
In teams of 2
6 rounds
250/200m row
Alternate work, 3 rounds each
Once all 6 rows are completed rest 2 min then,
2:00 Max Effort
Wallballs over pull up rigg 9/6kg
 
L1: Unbroken
L2: RX
L3: 6/4kg
L4: 200/150m row, 6/4kg

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Tisdag
Skill
Barbell complex
Every 3 minute for 15 minutes, increasing weight 5/2,5kg every 3min.
Then every 4 minutes for 12 minutes increasing weight 2,5/1kg
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder to overhead
Start at 30-40% of your max shoulder to overhead
 
Metcon
Grace
30 clean and jerk 61/43kg
 
L1: -
L2: RX
L3: 45/32,5kg
L4: 35/25kg
 
CF Basic
Skill
Power snatch
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Start with stick, standing tall. Move down to the top of the knee and start from there.
Practice movement
Arms straight, open up the hip, shoulders up, bend arms, elbows up and outwards
Then pull yourself under the bar and catch it with straight arms. In the catch the heels will be on the ground and the butt slightly backwards. Then stand tall.
Continue like this until the movement sets, then start from under the knee.
Doing 5-10 reps each set for as many sets the coach tell you to do.
Then switch to barbell and start over again. No extra weight.
 
Metcon
Amrap 10 min
In teams of 2 or 3
10 Power snatch each 20/15kg
10 Lateral burpee over bar each
20 synced airsquats

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Måndag
Skill
Handstand push ups, 5-10 min
Practice the movement you currently can handle
 
Strength
Take 15-20 min to find a new 1RM on front squat
 
Metcon
AMRAP 10 min
20 Dumbbell lunges 20/12kg (1 Db in front rack)
10 Handstand push ups
200m run
 
L1: Overhead lunges
L2: RX
L3: 16/10kg, handstand push ups from box
L4: 12/8kg, hand release push ups

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Prepare for the unknown!

 

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Lördag
Skill
Max brod jump, 5-8 attempts
Then
500m row for time
Then
Take 5-10 min to work up to metcon frontsquat weight
 
Metcon
3 rounds for time
20 Burpee pull ups
20 Frontsquats 60/43kg, from ground
20 Box jumps
 
L1: 75/55kg
L2: 43/30kg, burpee jumping pull ups, low boxes
L3: 30/20kg, Burpee to target, low boxes
L4: Goblet squats 16/8kg, regular burpee, low boxes

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Fredag
Metcon
In teams of 2
1 work
1 run 200m
Switch working partner every 200m
Chipper
100 Wallballs 12/9kg, use slamballs
90 Kettle bell swing 24/16kg
80 Burpee to target
70 Kettle bell clean and jerk 24/16kg
60 Ab-mat sit ups
50 Push ups
40 Kettle bell overhead squat (in one hand) 12/8kg
800m run
 
L1: 28/20kg swings and c&j, 20/16kg oh squat
L2: RX
L3: 9/6kg regular wallballs, 20/16kg, Goblet squats instead of oh squat.
L4: 6/4kg regular wallballs, 16/12kg, Goblet squats instead of oh squat, no running

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Torsdag
Skill
EMOM 12 min (6 rounds)
2 touch and go cleans anyhow
Increase weight between 1-5kg every 2 min
Start 50% of max
Beginner start at 30/20kg doing 4-6 reps each round and increase 1-2,5kg
 
Metcon
3 rounds for time
10 Pull ups
5 Burpee box overs low boxes for all, games standard (hands and feets touching the box)
10 Cleans 52/38kg
Rest 1 min between rounds
 
L1: 70/50kg, chest to bars
L2: RX
L3: 40/30kg, ring rows
L4: 25/15kg, ring rows
 
CF Basic
Skill
Strict press. Movement
Push press. Movement and speed  
Push jerk. Movement, speed and coordination
Begin with the stick and go through the 3 movements
Then procced with barbell and go through the 3 movements
From rack:
Complex with barbell
3 strict press
2 push press
1 push jerk
Its okey to increase a tiny bit if form is good.
Main focus in core stability.
Breath in and tighten the core before pressing.
Elbows pointing down on the floor about 1m in front of you.
Lift straight up, the barbell should be over your head and shoulders.
Imagine that you are lifting heavier than you are and you should be fine.
 
 
Metcon
In teams of 2, share anyhow if nothing else is stated
As long as you can in 10 min
40 Push press, 20/15kg (from floor)
40 Wallballs over rigg 6/4kg (throw the ball over to your buddie)
40 Situps with hand clap, feet locked to your buddie
40 Push press, 20/15kg (from floor)

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DSkill
Deadlift
Work up to 70-80% of max, then
4 sets with 4 reps at 80%
Rest 2-4 min between sets
When resting do 4-10 kipping handstand push ups
Never rest the head to the ground
Beginners do handstand push ups from box or regular push ups
 
Metcon
AMRAP 12 min
12 Deadlift 80/50kg
12 Box jumps overs
12 Squat with slamballs in rack position 9/6kg
4 Handstand push ups
Add 2 handstand push ups each new round
 
L1: Heavy kettle bell deadlift, 16/12kg slamballs, Deficit HSPU
L2: RX
L3: 60/40kg, low boxes, hspu from box
L4: 40/30kg, low boxes, hand release push ups

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Tisdag
Skill
Squat snatch practice
OR power snatch for beginners
Use only barbell, no weights
 
Metcon
EMOM 40 min
Squat snatch
1 or 2 reps every minute until 10 min
1 or 2 rep every other minute from 12-40 min
Start with barbell and increase the weight every minute
When you fail a lift, stay on that weight until you have 2 successful lifts, then increase weight again
 
L1:-
L2: RX
L3: Power snatch + overhead squat
L4: Power snatch
 
 
CF Basic
Skill
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-3 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
 
Metcon
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
 
Team option
In teams of 2
You go I go, one round each for 10 min
 
In teams of 3
You go I go the other one goes. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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Måndag
Skill
Frontsquats
5 reps at 70%-75%-80%-85%-90%
Work up to 70%, take 1-3 min rest between sets
Beginners: 5 -6 sets and 10 reps at a weight you control
During rest do 1-2 rope climbs depending on skill
 
Metcon
For time TC 17 min
21 Thrusters 25/15kg
5 Rope climbs
15 Thrusters
4 Rope climbs
12 Thrusters
3 Rope climbs
9 Thrusters
2 Rope climbs
6 Thrusters
1 Rope climb
 
L1: 35/25kg
L2: RX
L3: 15/10kg, 3 ring row=1 rope climb
L4: Frontsquat 20/15kg, 3 ring row=1 rope climb

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Prepare for the unknown! 

 

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Skill
Deadlift
6-7-8-9-10
Unbroken reps
Increasing weights
Start at 50%
 
Metcon
Helen
3 rounds for time
400m run
21 kettlebell swings, 24/16kg American
12 pull ups
 
L1: 32/24kg, Chest to bar pull ups
L2: RX
L3: 20/12kg, ring rows
L4: 200m run, 16/8kg, Ring rows

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Prepare for metcon
 
Metcon
Team of 2
For time
200m farmers walk with plates, 1 plates in each hand 2x10/5kg
200 Wallballs 9/6kg
100 Double unders, scale to 50 burpees
80 Airsquat
60 Push ups
40 Push press 30/20kg
20 Body blasters (Burpee to t2b to pull up) Scale to 30 burpee to target 20cm
10m Handstandwalk Scale to 1 min handstand against wall
1 rope climb each
 
Run 200m before starting next movement
Both run, don’t start the next movement before your buddie is in.
Share the work anyhow

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