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WOD 29.12-5.1

WOD
WOD 29.12-5.1 Monday Strength: LBBS 4x6 (Heavy!) Metcon: 10 min amrap 10 highbar backsquat @ 50% bodyweight 10 pushups Tuesday Skill: Handstand / Handstand pushup Metcon: "New Years Chipper" 30 HSPU 40 Pullups 50 KBS 24/16kg 60 Abmat Situps 70 Burpees Thursday Olympic Weightlifting: Hang power snatch Friday Strength: Pullups 4xME (Max Effort) Metcon: "Filthy Fifty" 50 Box jumps (60/50 cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) 50 steps walking lunge 50 Knees to elbows 50 Push press (20/15kg) 50 Back extensions 50 Wall ball shots (20/14 lbs) 50 Burpees 50 Double unders (Fairly new to CrossFit or returning from long break, change rep amount from 50 to 20) Saturday Team WOD: RX: Sons 50kg and ladies 35kg on the bar. teams of 2 complete 3 rounds of: 40…
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WOD 23-29.12

WOD
Monday "Angie" 100 Pullups 100 Pushups 100 Situps 100 Airsquats Friday Push press 3x5 ~75% For time: 40 Double Under 30 KBS (24/16kg) 20 Push press (30/20kg) 10 Burpee 20 Push press 30 KBS 40 Double Under Saturday Team WOD 60 Slamballs / OH ball hold 9/6kg 60 Airsquats / Squat hold 40 Situps / Planking 40 Pushups / Pushup hold 20 Pullups / Pullup hold 20 Burbees for both same time then Total of 3000kg deadlift
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WOD 16.12 – 22.12

WOD
Monday "CrossFit Total" 1RM Back Squat 1RM Shoulder Press 1RM Deadlift (One Rep Max) "The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting." Tuesday Clean Complex: EMOM 12min: 2 Hang clean 2 Clean @ 60% Metcon: 21-15-9 Hang power clean Over box jumps (RX: 50/35kg) Wednesday Front rack lunges 4x10 Metcon: 7 min amrap 10 Front rack lunges 5 Over the bar burpee (RX: 40/30kg) Thursday Olympic Weightlifting / Open Gym / Rest Day Olympic: Push jerk Friday Skill: Knees 2 Elbow / Toes 2…
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WOD 9.12 – 15.12

WOD
Monday 9.12 -> Superset: Floor press HR pushups 3x8 (heavy weights) Metcon: 16 min amrap (30/20kg) Push press 8 Airsquats 16 Tuesday LBBS 5x5 6min Tabata planking Metcon: 30-20-10 Slamball KBS (24/16kg) Wednesday Split Jerk (from the rack) technique Advanced: 10x2 (heavy but not max) C&J Complex: EMOM 10 min (60% of 1rm front squat) 1+2+1 Clean, Front squat, Jerk Thursday Olympic weightlifting Clean, cleanpulls Open Gym / Rest Day Friday Deadlift 4x8 @ ~75% of 1rm Pullups 3xME (Max Effort) Metcon: 40-20-10 Overhead lunges (with plate 20/15kg) Jumping Pullups Saturday Teams of 3: 15 Deadlift @ 50/80kg 10 Thrusters @ 30/40kg 5 Burpees - All team members complete total of 3 rounds, one person working at the time for whole round-
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WOD (2.12-8.12)

WOD
Monday 2.12 -> Press 3x3 - then add weight - Pushpress 3x3 (heavier than last week) Metcon: 5 Rounds for time 6 Pushpress (40/30kg) 9 Burpee Over bar 12 Abmat situp Tuesday HBBS 3x5 (heavier than last week) Metcon: From the rack: 30 Backsquat @ 50% of 1RM (one rep max) 40 Doubleunder 20 Backsquat 30 Doubleunder 10 Backsquat 20 Doubleunder No DU's? 1:30min DU attempts on every DU phase. Wednesday Clean 5x5 @ 70% of 1RM (one rep max) OR Clean technique Metcon: 3 Rounds for time 8 Power clean 50/35kg 10 Boxjump 12 KBS 24/16kg 14 HR Pushup Thursday Olympic weightlifting / Open Gym / Rest Day OHS skill Good morning 3x8 Friday Independent Day WOD 11:00! Pullups 3xME (Max effort) rest 120s between sets "Independent Day metcon" 30…
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WOD (25.11 – 1.12)

WOD
Monday (week starting 25.11) HBBS 3x5 -Metcon- 5 rounds for time: 20 split jumps 10 pushups 5 pullups Tuesday Pushpress / pushjerk technique EMOM for 10 mins from the rack: 3 pushpress even 3 pushjerks odd (Keep weights moderately light and focus on good technique) Wednesday Press 3x3 - then add weight - Push press 3x3 OR press/pushpress technique -Metcon- 3 rounds for time: 10 burpee 20 kbs 24/16kg 30 Abmat situps Thursday Olympic Weightlifting / Open Gym / Rest day Olympic: High hang / Hang clean Friday Front squat 4x4 Clean technique -Metcon- (50/35kg on the bar) Clean 8 Boxjump 16 Deadlift 24 Double under 32 Clean 6 Boxjumps 12 Deadlift 18 Double under 24 Clean 3 Boxjump 6 Deadlift 9 Doubleunder 12 Saturday ”TEAM WOD” 3 rounds for…
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CrossFit Elements kurssi

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Elements kurssille ilmoittautuminen: Kurssille ilmoittautuminen tapahtuu etusivun lomakkeen kautta, tai vaihtoehtoisesti sähköpostitse osoitteeseen info@crossfit40100.com (tai soittamalla 040 834 4386). Merkitse viestiin mille kurssille haluat ilmoittautua, nimi sekä puhelinnumerosi. Esim: Ceasar Crossfitter, 0405556667, Elements 38 Vastausviestissä saat tiedon kurssille hyväksymisestä ja laskun. Ota ensimmäiselle harjoituskerralle kuitti tai kuva suoritetusta maksusta.   Kurssin tiedot: Kurssilla käydään läpi CrossFit harjoittelun perusteet ja totuttaudutaan intensiiviseen toiminnalliseen harjoitteluun. Kurssi on tekniikkapainoitteinen. Oppiminen jatkuu ohjatuilla WOD tunneilla. - Ota kurssille mukaasi normaalit sisäliikunta varusteet ja juomapullo - Jokaisella kurssilla max henkilömäärä 14 kpl - 8 ohjattu harjoituskertaa - Harjoittelet aina oman ryhmäsi kanssa - Ilmoita mahdollisista vammoista/vaivoista hyvissä ajoin valmentajille ennen tunnin alkua Kurssille ilm. ehdot: - ikäraja 18 vuotta - olet terve ja sinulla ei ole estettä aloittaa harjoittelua - vastuuvapautussopimus (Tehdään kirjallisena ensimmäisellä harjoituskerralla) - asiakkaana vastaat…
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