WODs v.22

Måndag 30:e

Warm up 10 min

In 20 min:
Back squat 1-3-6-10-20
Build up to heavy single, then drop some weight and do 3, drop some more and do 6 and so forth.

”11.6”
7 min AMRAP
3-6-9-12…
Thruster
Pull-up/chest to bar

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 5×5 pausböj, 3 sek paus i botten
  4. 3×10 frontböj
  5. 100 utfall

Tisdag 31:a

Warm up 10 min

In 8 min
Perform as many HSPU as possible in 10 sets

3 RFT
10 pull-ups/chest to bar/muscle-ups
20 toes to bar
40 pistols/weighed box step ups
80 double-unders

Onsdag 1:a

Warm up 10 min

“Isabel”
30 snatch for time
(Pick a weight that makes this workout last between 4 and maximum 10 min)

14 min AMRAP
20 DU
15 box jumps
10 Wall balls
5 push-ups

Weightlifting

  1. Warm up
  2. Build up to a medium heavy high hang snatch
  3. Build up to todays max in 3 consecutive snatch singles
  4. 5 x 5 Back squat

Tosdag 2:a

Warm up 10 min

In teams of two:
15 min AMRAP
400m row
400m run
(one person completes the row and run and during the row the other person must hold a barbell in front rack)

At 15.00:
8 rounds of (4 rounds each)
15 KB swings
15 goblet squats

Styrkelyft, bänk

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 5×5 tävlingsreps
  4. Droppa vikt och maxa ur reps, se till att någon passar. Gör detta tre gånger/person
  5. 50 armhävningar, varje gång du bryter ett set ska du göra plankan 30sek

Gymnastik, 18.15

  1. Uppvärmning
  2. Stationsträning: Bryggövningar
  3. Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
  4. Frivolt!

Fredag 3:e

Warm up 10 min

In 20 min
Build up to 4-6 heavy sets of 40m prowler push
Start low and increase weight as you go, stop when it’s heavy enough that you cant run the whole distance with the prowler and complete your six sets.

“Annie”
50-40-30-20-10 of
DU
Sit-ups

WODs v.21

Måndag 23:e

Warm up 10 min

In 10 min:
Build up to 3 sets of 3 deadlifts with a 3 sec pause 1 cm above the ground

In teams of two, AMRAP 20 min:
500m row
200m KB farmers walk
(One person on the row, one on the farmers walk. Both must be done to start next round)

Styrkelyft, mark

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. Plocka av till 50% av dagens 1RM, utför 1 set med 1 rep varannan minut. Stegra vikten mot dagens 1RM  igen – teknik bestämmer hur högt du går. Om du kör i par  kör ni varannan minut var
  4. 5 set med 1,5 reps (till knän – sänk ned – upp hela vägen) på medeltung vikt. Håll vikten i toppläget 10sek (vi tränar grepp)
  5. Om tid finns över: 30 sek hollow rock hold, 30 sek vila, 30 sek planka, 30sek vila – fem varv av detta!

Tisdag 24:e

Warm up 10 min

In 12 min:
Build up to 4-8 attempts at a new 1RM snatch

5 min AMRAP:
Max pull-ups
30 sec headstand

At 5:00, 5 min AMRAP:
Max ring dips / deficit push-ups
30 sec active hang

At 10:00, 5 min AMRAP
20 sec hollow position
20 sec bridge

At 15:00, 5 min AMRAP
Max time ring support hold
25 DU

Onsdag 25:e

Warm up 10 min

EMOM for 10 min:
Odd: 5 Squats
Even: 30-45 sec active hanging

Team “Nancy”
In teams of 2, 5 rounds of:
400 m run (both run)
30 OH squats (split as you like)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy hang clean and pause jerk
  3. Build up to today’s max clean and jerk
  4. EMOM 9 min: 3 clean pulls

Torsdag 26:e

Warm up 10 min

In 12 min:
Build up to 4-8 attempts at a new 1RM clean and jerk

In 20 min:
Work on progressions of ring muscle-up / bar muscle-up / chest to bar / toes to bar, whichever you need to work more on (transition, kip, posture etc)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy high hang snatch
  3. Build up to todays max in 3 consecutive snatch singles
  4. 5 x 5 Back squat

Gymnastik, 19.15

  1. Uppvärmning
  2. Stationsträning: Stå på händer fritt – Axeltryck handstående – Sparka upp hårt med pass
  3. Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
  4. Alla som vill får prova frivolt! Woho!

Fredag 27:e

Warm up 10 min

In teams of as many as you like:

Deadlift 100 times your combined weight. (You may use at most 1 bar per 2 teammates and you may load the bars however you like)
100 push-ups, pull-ups, sit-ups, squats and one mile of running per person. (For example, if you are 4, total 400 reps of each movement and 4 mile running)

You may share the reps however you like and everybody can work at the same time.

Buyout is 15 synchronized burpees.

Introkurs

Introkurs juni 2016

Introkursen kostar 995kr och ingår vid tecknande av årskort. Hör av dig till niklas@crossfitvanheim.se för bokning och mer information.

Hero WOD: ”Emil Strömberg”

Måndagen den 16:e maj firar vi coach Emil genom att utföra en egenkomponerad ”Hero WOD” i hans ära.

Sillen on fire

In honor of CrossFit Vanheim coach Emil Strömberg, who turned 35 years old yesterday. He has a hard time with deep squatting movements, but loves double-unders, burpees and running.

In teams of 2:
Buyin: 350 DU

35 Squat Cleans
35 Pushups
35 Squat Snatch
35 HSPU
35 Thrusters

3,5 rounds of:
35 Burpees over partner
35 Ring row

Buyout: Run 3500m

WODs v. 20

Måndag 16:e

Warm up 10 min

Hero WOD: ”Emil Strömberg”
In honor of CrossFit Vanheim coach Emil Strömberg, who turned 35 years old yesterday. He has a hard time with deep squatting movements, but loves double-unders, burpees and running.

In teams of 2:
Buyin: 350 DU

35 Squat Cleans
35 Pushups
35 Squat Snatch
35 HSPU
35 Thrusters

3,5 rounds of:
35 Burpees over partner
35 Ring row

Buyout: Run 3500m

Styrkelyft 18.00, bänkpress

  1. Uppvärmning, skulderblad, brygga och armhävningar
  2. Upptrappning till dagens 1RM
  3. Sänk 2,5-5kg och utför sex stycken ettor
  4. Sänk 2,5-5kg och utför fyra tvåor
  5. Push-up-döden; maxreps – vila en min – kör igen. Totalt fem gånger.

Tisdag 17:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats + 5 toes to bar

In teams of two, 3 rounds of:
21-15-9
Clean and jerk
Straight legged hanging knee raises

800m run (for both)

Time cap 24 min
If you are done before the time cap, spend the excess time in either plank or brigde. You may alternate between them.

Onsdag 18:e

Warm up 10 min

EMOM 8 min
2 Snatch pull and 1 squat snatch

4 rounds of:
30 sec push-up plank / elbow plank
30 sec wall supported handstand / headstand

In teams of two, 5 rounds of:
25-20-15-10-5
Hand release push-ups
Box jumps
(1 does 25 HRPU, then 2 does 25 HRPU, 1 does 25 box jumps, 2 does 25 box jumps and so on)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy hang snatch
  3. Build up to today’s max snatch
  4. EMOM 9 min: 3 snatch pulls

Torsdag 19:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats

In teams of two, AMRAP 20 min:
Person 1: run 400m, person 2: 10 ring dips with 2 sec pause at the top
Person 2: run 400m, person 1: 10 ring dips with 2 sec pause at the top
(Both must be done to begin the next round. Dips may be replaced with push-ups with pause)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy clean into jerk from the front squat
  3. Build up to todays max in 3 consecutive clean and jerk singles
  4. 6 x 3 Paused front squats

Gymnastik, 19.15

  1. Uppvärmning
  2. Stationsträning: Stå på händer fritt – Axeltryck handstående – Sparka upp hårt med pass
  3. Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
  4. Om tid finns över: Ringar

Fredag 20:e

Warm up 10 min

Every 2 min for 16 min:
Min 1: 1 Squat clean, 2 front squat, 1 jerk
Min 2: 30 sec plank (either prone or side)

AMRAP 15 min
1 pull-up
2 push-ups
3 squats
(Add one rep to every exercise after each round)

WODs v.19

Måndag 9:e

Warm up 10 min

In 10 min:
Complete 5 sets of 5 Front squats

”Nicole” AMRAP 20 min
400m run
Max pull-ups

Styrkelyft, knäböj

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. Droppa ner till 50% av dagens 1RM och gör 5 set med så många reps som möjligt
  4. Quaddamage – utfallsgång utomhus (vi har beställt sol), 5x40m

Tisdag 10:e

Warm up 10 min

EMOM 5 min
2 Snatch
At 5:00:
EMOM5 min
1 Snatch
(Start low and add weight as you go)

EMOM 21 min
Min 1: Max pull-up kip movement (no pull-up, just focus on maintaining tension and flow)
Min 2: Wall supported handstand
Min 3: Max DU/Bridge hold (whichever you need to work more on)

Onsdag 11:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats + 20-45 sec seated overhead plate hold

AMRAP 20 min
800m run
10 deficit push-ups/ring dips
10 strict ring row/pull-ups

Weightlifting

  1. Warm up
  2. Build up to a medium heavy jerk behind the neck
  3. Build up to todays max in 3 consecutive clean and jerk singles
  4. 5 x 5 Front squat

Torsdag 12:e

Warm up 10 min

Every 90 sec for 12 min:
2 hang clean and 1 jerk

In 10 min:
Work on your jump over/jump for height/broad jump, whichever you need to work most on

In teams of two:
60 HSPU
50 Wall ball shots
40 KB snatch
30 Pistols (supported if you need to scale)
200 DU
(Split anyway you like)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy snatch with pause at the knees
  3. Build up to today’s max snatch
  4. EMOM 9 min: 3 snatch pulls

Fredag 13:e

Warm up 10 min

In 10 min:
Build up to one set of 20 squats

In teams of two:
5 min AMRAP
9 cal Row
6 Burpees over rower

5 min rest

5 min AMRAP
9 Toes to bar
6 Squat clean
(Person nr 1 start with the first amrap, when done, person nr 2 starts and works the amrap while nr 1 rests, and so on)

WODs v.18

Måndag 2:a

Warm up 10 min

Every 2 min for 12 min:
Squat clean and 3 jerks

EMOM 12 min:
Min 1: 30-45 sec freestanding handstand work
Min 2: 2-6 hips to bar

In teams of two: AMRAP 9 min
30 hang cleans
20 DU
10 Push-ups
(One person does cleans, one do DU and push-ups, when both are done, switch)

Styrkelyft, Marklyft

  1. Uppvärmning, plankor & skulderblad
  2. Upptrappning till 1RM
  3. Sänk vikten, utför 5 set av 2 tunga reps
  4. Sänk vikten, utför 4 set av 6 medeltunga reps
  5. Sänk vikten, utför 2 set med 20+ reps med perfekt teknik, anpassa vikten för att få bra repetitioner

Tisdag 3:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats

4 rounds:
30 sec plank hold
30 sec freestanding/wall supported headstand/handstand
30 sec bridge hold
30 sec rest

In teams of two, 9 min AMRAP:
7 Pull-ups
5 Front squat (start from ground)

Onsdag 4:e

Warm up 10 min

In 10 min:
8-12 set of 3 touch and go squat snatches

In 15 min:
Work on ring muscle-ups, or parts of the movement, eg swing, box support transition, jumping MU, ring support etc

3 rounds of:
1 min max clean and jerk
1 min rest

Weightlifting

  1. Warm up
  2. Build up to a medium heavy snatch balance
  3. Build up to todays max in 3 consecutive snatch singles
  4. 6 x 3 Back squat

Torsdag 5:e

Warm up 10 min

Every 90 sec for 9 min:
1 squat clean + 4 alternating backward lunges

Every 2 min for 10 min:
4-8 Strict ring row/pull-up with 2 sec pause at the top
4-8 Strict ring dips/ring push-ups with 2 sec pause at the top

In teams of two, 4 rounds of:
400m run
15 Deadlifts
15 HSPU
(Both of you have to run, share the rest)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy clean and hang clean and jerk
  3. Build up to today’s max clean and jerk
  4. EMOM 9 min: 3 clean pulls

Fredag 6:e

Warm up 10 min

In 10 min:
Build up to today’s max in squat clean and jerk

5 rounds of:
60 sec partner handstand hold
60 sec active hang

AMRAP 9 min
24 KB-swings
18 KB deadlifts
12 Push-ups