WODs v.9

Måndag 29:e

Warm up 10 min

E90sec for 12 min
2 clean and jerk
(warm up to a challenging weight and then use it for all the sets)

21-15-9
Pull-ups
Box jumps
Double-unders (x3)

Styrkelyft 18.00

Marklyft

Upptrappning till dagens 1RM, därefter kronlyft 3-6×3 start ovanför knä

Tisdag 1:a

Warm up 10 min

AMRAP 7 min
6 Hang clean
5 Front squat
4 Shoulder to OH

At 10:00:

AMRAP 7 min
6 KB-swings (heavy)
5 burpees
4 HSPU

At 20:00:
4 RFT of:
20 Wall ball shots
15 Goblet squats (use same KB)

Onsdag 2:a

Warm up 10 min

EMOM for 10 min
Even: 6 tng power snatch
Odd: 6 hand release barfacing burpees over bar

In teams of 2:
20 min AMRAP
10 T2b
10 One arm KB-swing
10 Burpees
(One person at a time work the AMRAP. During 0:00-1:00, 4:00-5:00, 8:00-9:00, 12:00-13:00, 16:00-17:00, one person in the team row for cal during that minute only. The other person continues with the AMRAP)

Tyngdlyftning 18.45

A. Warm up

B. 3-5 x 4 Split jerk from toes with empty barbell

C. Build up to a medium heavy hang clean and pause jerk

D. Build up to today’s max clean and jerk

E. EMOM 9 min: 3 clean pulls

Torsdag 3:e

Warm up 10 min

EMOM 6 min
3-5 unbroken pull-ups (scale up if you want to, but don’t rip your hands)

At 7:00:

EMOM 6 min
3-5 unbroken HSPU (focus on flow and balance, scale down if you cant keep up a good rythm)

4 RFT:
10 Target burpees (20 cm above reach)
8 Wall ball shots
60 Double-unders
60 sec rest

Tyngdlyftning 16.30

A. Warm up

B. 3-5 x 4 Tall snatch with an empty barbell

C. Build up to a medium heavy high hang snatch

D. Build up to todays max in 3 consecutive snatch singles

E. 5 x 5 Back squat

Fredag 4:e

Warm up and tactics

16.2

(Rest today if you plan on doing 16.2 tomorrow)

Extrainsatt introkurs 6:e och 13:e mars

 

Intro på CrossFit Vanheim

På efterfrågan har vi satt in en extra introkurs i början till mitten av mars. Här är din chans att kickstarta din CrossFit-träning och lära dig de vanligaste övningarna och deras skalade versioner på två intensiva kurstillfällen.

Skicka ett mail till info@crossfitvanheim.se för mer information eller för att boka din plats.

Introt kostar 995:- och ingår vid köp av ett årskort.

WODs v.8

Måndag 22:a

Warm up 10 min

EMOM 16 min:
Even: burpees (choose a number that makes you work at least 45-50 sec of the minute)
Uneven: 2 Clean and jerk

8 min AMRAP:
10 Toes to bar
10 Burpee boxjumps

At 8:00:
90 sec AMRAP
Thrusters (use a low weight you can keep a high pace with)

På styrkelyft:

Bänkpress, Upptrappning till 1RM

Tisdag 23:e

Warm up 10 min

EMOM 5 min:
2 Snatch
At 5:00:
E90sec for 6 min
1 Snatch
(Start low and work your way up to a daily heavy snatch without sacrificing form)

AMRAP 7 min:
6 Pull-ups
9 Box jumps
12 KB swings

Onsdag 24:e

Warm up 10 min

E90sec for 9 min:
3×2 pull-ups or chest to bar
(jump up and do two, times three. We’re working on efficient starts, don’t kip excessively when starting each set)

AMRAP 10 min:
5 HSPU
5 Ring dips
12 Deadlift

På tyngdlyftningen:

A. Broomstick warm up
B. 4-5 x 4 drop snatch with an empty barbell
C. 3-4 x 4 full snatch from under knees with an empty barbell
D. Build to your max 3 consecutive snatches for the day
E. Every 90 sec for 9 min: 3 heavy snatch pulls

Torsdag 25:e

Warm up 10 min

E30sec for 7 min:
3 tng clean and jerks

18-12-6
Handrelease burpees
One arm KB swings
Shuttle runs (5m back and forth)

På tyngdlyftningen:

A. Broomstick warm up
B. 4-5 x tall cleans with an empty barbell (https://www.youtube.com/watch?v=YhGbp1wp8Ls)
C. Build up to a heavy hang clean
D. Build up to today’s 1RM full clean
E. 3×3, 2×2, 3×1 Front squats. Start light and aim for heavy singles.

Fredag 26:e

Warm up and tactics

16.1

(Rest today if you plan on doing 16.1 tomorrow)

WODs v.7

Måndag 15:e

Warm up 10 min

EMOM 9 min:
3 Hang snatch (without droping the bar)

25 RFT:
1 Snatch
3 Pull-ups
5 Push-ups

Tisdag 16:e

Warm up 10 min

3 RFT:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Rest 2 min

After the last 2 min rest, row 500m for time.

Onsdag 17:e

Warm up 10 min

EMOM 8 min:
1 Clean and 2 jerk

Dead hang for time,
when you drop:
12 min AMRAP
25 DU
5 HSPU

At 12:00
Dead hang for time
(Record both time for dead hang before and after and reps in the AMRAP)

Torsdag 18:e

Warm up 10 min

EMOM 9 min:
2 high pull-ups
(Try to get as high as possible, bellybutton is your goal)

5 rounds in teams of 2:
1 min row first person
30 sec change
1min row 2nd person
30 sec change

At 15:00:

Perform 30 clean and jerks together (either share barbell or use two if you’re male/female eg)

Fredag 19:e

Warm up 10 min

EMOM 9 min:
3 High hang snatch (Use a light weight and focus in depth)

Metcon

50 DU, then

15-10-6-10-15
Squat box jumps (squat down under parallel before jumping onto the box)
Ring dips

50 DU

WODs v.6

Måndag 8:e

Warm up 10 min

E2M for 10 min:
2 rounds:
5 Boxjumps
5 HSPU

21-15-9
Clean
Barfacing handrelease burpee over bar

At 8:00

3 RFT:
15 Push press
5 Pull-ups (these are supposed to be heavy, scale accordingly)

(Use the same weight for both cleans and push press)

Tisdag 9:e

Warm up 10 min

AMRAP 15 min
5 TTB
10 Hand Release Pushups
15 Wallballs

At 15:00
5 min to perform 3-5 snatches anyhow
(Start with a low weight and push for a heavy weight toward the end of the 5 min)

Onsdag 10:e

Warm up 10 min

In 10 min, complete:
5 sets of 5 back squats

For time:
100 DU
30 Deadlifts
80 DU
25 Pull-ups
60 DU
20 Deadlifts
40 DU
15 Pull-ups
20 DU
10 Deadlifts

Torsdag 11:e

Warm up 10 min

E30sec for 10 min:
2 TNG Clean and jerk

8 + 8 min AMRAP
21 One arm KB swing
15 Goblet squat
9 HSPU
(After 8 min, rest for two minutes, and then continue from where you were)

Fredag 12:e

Warm up 10 min

E90sec for 12 min:
2-8 unbroken pull-ups
(For each 90 sec, try to increase the amount of reps you do. If you start with 4 reps, do 5 the next time etc. Scale to C2b if you want to do more than 8)

3-9-15-21-27
Thrusters
Box jumps

WODs v.5

Måndag 1:a

E2M for 14 min:
6 barfacing handrelease burpees over bar
5 powersnatch

At 15.00:

EMOM for 8 min:
5 OH squat (start from the ground, squat snatch counts as one rep)

AMRAP for 8 min
12 KB Swing
12 Push-ups

Tisdag 2:a

Styrka

E3M for 15 min:
6 Pull-ups
9 Toes to bar
12 Air squats/pistols

21-15-9
Deadlift
Hand release burpees
(At the end of every SET, perform 25 double-unders)

Onsdag 3:e

Styrka/teknik

Every 20 sec for 10 min:
1 Clean and Jerk

AMRAP for 9 min
15 Wallballs
15 Burpee boxjumps

At 10:00
AMRAP 2 min
Push-ups

Torsdag 4:e

Styrka

AMRAP for 5 min:
7 Chest to bar / jumping chest to bar
20 meter bear crawl (must use a 5 meter course)

At 8:00:

AMRAP for 5 min:
8 HSPU
8 cal Row

At 16:00:

5 RFT:
50 double-unders
15 Wall ball push press
5 Hand release burpee boxovers

Fredag 5:e

Teknik

EMOM for 12 min:
Uneven: 3 squat clean / clean into front squat
Even: 1-10 toes to bar (Choose 1-10 reps to perform in the first round and then perform 1 rep more each toes to bar round)

6 RFT:
10 Thrusters
6 Sit-up boxovers