WODs v.5

Måndag 30:e

Warm up 10 min

In 10 min
5 sets of 8-10 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

For time (12 min time cap)
90 DU
70 Wallballs
50 Situps
30 KB snatch
10 HSPU

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Tisdag 31:a

Warm up 10 min

EMOM 10 min
Build to a daily max in close grip split snatch

”Twilight of the Thunder Dwarf”
Buy in: 100 Push-ups, then;
6 rounds for time of:
12 burpees over bar
1 deadlift (220/140 kg)

(Except for the push-ups, you are allowed to work only during the first 30 sec of each minute. Eg. You finish push-ups at 7:43 and your first window of working on the 6 rounds begins. It ends at 8:13. Your next window of work starts 8:43 and ends 9:13 etc. And of course, scale the deadlifts. This workout is dedicated to coach Niklas Björk, hence the weight)

 

Weightlifting

  1. Warm up
  2. Power jerk+Front squat+Jerk
  3. 4×1 Consecutive clean and jerks
  4. 2×10 Front squats

Gymnastik

  1. EMOM 12 min, E: 5st hollow-neutral+5st arch-neutral, O: Handstående
  2. Teknik: Rondat
    1. Hjulning på linje
    2. Rondat med tryck till liggande på mage
    3. Hjulning till jämfota
  3. Styrka:, EMOM 12 min, E: Eccentric pull ups, O: Situps med viktplatta (start i hollow)
  4. Stretch

Mobility

  1. Balans, core och partnerstretch

Onsdag 1:a

Warm up 10 min

In teams of two
AMRAP 40 min
Max cal row/AB

Buy in:
40 Pullups
10 C&J 40/30
40 Pistols or Airsquats
10 C&J
40 Dips
10 C&J
40 KB-Swing 32/24
10 C&J
40 Back Squats
10 C&J
40 Box jumps
10 C&J
40 Burpees over buddy

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Torsdag 2:a

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

With a running clock:
00:00- 10:00: daily max in squat clean

10:00-15:00
Do 3-4 sets of 2 squat clean @70-80% of your daily max

”16.3”
10 power snatches (35/25 kg)
3 bar muscle-ups/chest to bar/jumping chest to bar

 

Weightlifting

  1. Warm up
  2. Daily max snatch balance+OH’s
  3. Build up to today’s max Power snatch
  4. Snatch liftoff with 3sec.pause (drop bar)+Snatch pull

Gymnastik

  1. EMOM 12 min, Brygga med hjälp
  2. Teknik: Muscle up
    1. Transitions m band i ringar
    2. Svingar i ringar/räcke
    3. Muscle up med pass
  3. Styrka, Cirkel;
    1. L-sit i paralettes/på lådor
    2. Push ups i ringar
    3. Statisk front lever i ringar
    4. Gunga i hollow hold
    5. Gunga i arch hold
    6. Grodhopp
  4. Stretch

Mobility

  1. Axlar och bröstrygg

Fredag 3:e

Warm up 10 min

EMOM 12 min
E: 4-8 strict pull-ups
O: 4-8 strict HSPU

4 rounds of
AMRAP 3 min
12/15 cal row/AB
20 Lunges anyhow
15 DL
10 TTB
5 S2OH
Rest 1 min
(Start every round where you ended the last)

 

”Open is upon us”

Vi närmar oss CrossFitens tävlingssäsong för varje dag som går. Vi kommer att köra igenom varje workout lördagen efter att den släpps (första släppet 23/2) och oavsett nivå vill vi att så många som möjligt kommer och kör. Mer info finns under evenemangsfliken i vår träningsgrupp. Har du några frågor? Är du förbipasserande och vill köra open i Uppsalas bästa CrossFit-lokaler? Maila info@crossfitvanheim.se

Registrera dina resultat på www.CrossFitgames.com

WODs v.4

Måndag 23:e

Warm up 10 min

In 15 minutes
Build to todays heavy
Clean+hang clean+front squat+2 jerks

AMRAP 12 min
4 KB snatches
8 Pull-ups
16 DU

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Tisdag 24:e

Warm up 10 min

In teams of two:
3 rounds of
100 cal row/AB
30 clean and jerk
150 wallballs

(Time cap 40 min. Scale amount of cal/wallballs to meet the time cap)

 

Weightlifting

  1. Warm up
  2. 5×2+1 Clean Pull+Power clean
  3. 6×1 Clean & Jerk
  4. 4×3 Overhead Squat

Gymnastik

  1. EMOM 12 min, E: MU-transitions m. band, ringar, O: 2 st hjulning till jämfota (mot rondat)
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka:, EMOM 12 min, E: Jägarvila, O: 12 st upphopp
  4. Stretch

Mobility

  1. Axlar/bröstrygg

Onsdag 25:e

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

In 10 min
8-12×2 snatch

”Elizabeth”
21-15-9
Squat clean
Ring dips/push-ups

(Time cap 8 min, scale accordingly)

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Torsdag 19:e

Warm up 10 min

EMOM 10 min
E: 4-8 strict pull-ups
O: 4-8 strict press

2 rounds of
AMRAP 2 min
10 deadlifts
10 HSPU
Rest 1 min
AMRAP 2 min
10 cal row/skierg
10 shoulder to overhead (1/2 DL weight)
Rest 1 min

 

Weightlifting

  1. Warm up
  2. 5×3 Hang snatch pull
  3. 6×1 Snatch
  4. 5×2 Front Squat

Gymnastik

  1. EMOM 12 min, E: Handstående, O: 3-6 kullerbyttor mot volt
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på matta
    2. Gå ned i brygga m. hjälp
    3. Flickis med pass
  3. Styrka, Cirkel;
    1. L-sit i ringar
    2. Breda push ups i ringar
    3. Axeldrag i rigg
    4. Hollow hold
    5. Arch hold
    6. Planka med axelpress
  4. Stretch

Mobility

  1. Höfter/Anklar

Fredag 26:e

Warm up 10 min

In 10 minutes
6×3 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

5 rounds for time
5 chest to bar/pull-ups
5m KB FR/left arm OH walking lunges
10 box jumps
5m KB FR/right arm OH walking lunges

WODs v.3

Måndag 16:e

Warm up 10 min

”The Cube”
7 rounds of
7 HSPU
7 power cleans
7 shoulder to overhead
7 toes to bar
7 double-unders
7 thrusters
7 pullups

or

”The Huge Cube”
9 rounds of
9 HSPU
9 power cleans
9 shoulder to overhead
9 toes to bar
9 double-unders
9 thrusters
9 pullups
9 pistol squats
9 burpees

(Both workouts have a 45 min time cap)

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 3x8rep @65-75%
  3. Kompletteringsset
  4. Final

Tisdag 17:e

Warm up 10 min

EMOM 10 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

EMOM 10 min
Clean+front squat+jerk

21-15-9 (6 min cap)
Burpee box jumps
KB swings
(High box, heavy swings)

 

Weightlifting

  1. Warm up
  2. 5×2 Snatch
  3. 4×3 Snatch Pull
  4. 5×3 Front Squat

Gymnastik

  1. EMOM 12 min, E: Handstående, O: Kip-drill med skivstång
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på upphöjd matta
    2. Gå ned i brygga med hjälp
    3. Flickis med pass
  3. Styrka:, Cirkel:
    1. Push up med press till hollow hold
    2. L-sit i paralettes
    3. Statisk front lever i ringar
    4. Rullande pistols höger
    5. Rullande pistols vänster
    6. Wall climbs med planka
  4. Stretch

Onsdag 18:e

Warm up 10 min

EMOM 12 min
E: 4-8 strict pull-ups
O: 10-40 sec L-sit

AMRAP 3 min
5-50 DU
15-30 Wallballs
Max toes to bar
2 min vila

AMRAP 3 min
5-50 DU
15-30 Wallballs
Max cal AB
2 min vila

AMRAP 3 min
5-50 DU
15-30 Wallballs
Max cal row
2 min vila

AMRAP 3 min
5-50 DU
15-30 Wallballs
Max push-ups
(Scale the number of DU and WB to make sure you have at least 60 sec on the last exercise)

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Torsdag 19:e

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

Every 90 sec for 9 min
4 Front squats

AMRAP 8 min
4 Chest to bar
10 DB/KB Thrusters

 

Weightlifting

  1. Warm up
  2. 5×1+2 Power clean and jerk
  3. 5×3 Paused Push Press
  4. 5×5 Back Squat

Gymnastik

  1. EMOM 12 min, E: Brygga med fötter på höjd, O: Huvudstående
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka, EMOM 12
    1. 4-8 stritka leg raises
    2. 4-8 Push-ups i ringar
  4. Stretch

Fredag 20:e

Warm up 10 min

EMOM 15 min
First five: 3 tng power snatches
Next five: 2 tng snatches
Last five: 1 snatch

”13.2”
AMRAP 10 min
5 STOH
10 DL
15 Box jumps

 

WODs v.2

Måndag 9:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

On a running clock:

00:00-08:00
6-10 sets of 2 power cleans

08:00-16:00
6-10 sets of 2 squat cleans

7 min AMRAP
50 wallballs
35 KB swing
20 HSPU
Max burpees

Styrkelyft, Knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

 

Tisdag 10:e

Warm up 10 min

EMOM 10 min
4-8 strict pull-ups or strict dips
or
2-5 strict muscleups

Teams of two:
20 min AMRAP
500m row/25 cal AB
12 deadlifts (BW)
21 Box jumps
(One round each)

 

Weightlifting

  1. Warm up
  2. 2x Power clean
  3. Jerk behind the neck
  4. 6×1 clean and jerk

Gymnastik

  1. EMOM 12 min, E: 3-6 MU-transistions med band i ringar, O: 2st hjulning till jämfota
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka: EMOM 12 min, E: Jägarvila, O: 12 st upphopp
  4. Stretch

Onsdag 11:e

Warm up 10 min

In 12 min
6 sets of 3 front squats

EMOM 10 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

9 min to complete:
32 KB snatch
28 Pull-ups
44 OH squats
16 KB snatch
12 Pull-ups

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

 

Torsdag 12:e

Warm up 10 min

Ev 90 sec for 12 min
3 tng snatches

4 min AMRAP
5 toes to bar
10 lunges anyhow
15 DU
1 min rest

4 min AMRAP
15 toes to bar
20 lunges anyhow
25 DU
1 min rest

4 min AMRAP
25 toes to bar
30 lunges anyhow
35 DU
1 min rest

4 min AMRAP
35 toes to bar
40 lunges anyhow
45 DU
1 min rest

 

Weightlifting

  1. Warm up
  2. 2x high hang snatch
  3. Snatch pull+Power snatch
  4. 6×1 Snatch

Gymnastik

  1. EMOM 12 min, E: handstående, O: 3-6 kullerbyttor mot volt
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på upphöjd matta
    2. Gå ned i brygga med pass
    3. Flickis med pass
  3. Styrka, Cirkel
    1. L-sit i ringar
    2. Breda push-ups i ringar
    3. Axeldrag i riggen
    4. Hollow hold
    5. Arch hold
    6. Planka med axelpress
  4. Stretch

Fredag 13:e

Warm up 10 min

”Crystal Lake”
”Fran” (If completed in 3:59 or less, move on to 1. If 4:00 or more, move on to 2)

1: ”Jackie” (If completed in 9:59 or less, move on to 10. If 10:00 or more, move on to 15)

2: ”Karen” (If completed in 9:59 or less, move on to 15. If 10:00 or more, move on to 20)

10: ”Amanda”

15: ”Diane”

20: ”Barbara” (1 round)

(Rest 3 minutes between every part of this workout)

 

WODs v.1

Måndag 2:a

Warm up 10 min

EMOM 12 min
4-8 strict hanging leg raises
Odd: 4-8 strict ring dips or pushups

3 rounds of:
5 min AMRAP
25 wallballs
20 power cleans
15 burpees over bar
Max Toes to bar
1 min rest

 

Tisdag 3:e

Warm up 10 min

In 12 min
6-8 sets of 4 front squats

EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

21-15-9
OH squat
Push-ups (Optional: x2)

Weightlifting

  1. Warm up
  2. Power clean+Two jerks
  3. Build up to today’s max clean
  4. 4×4 Clean pulls

 

Onsdag 4:e

Warm up 10 min

On a running clock:

00:00-9:00
Build to your daily max in the following complex:
Clean-low hang clean-jerk

10:00-18:00
EMOM
1 low hang clean- jerk

In teams of two, 8 rounds of
15/12 cal row/AB
12 KB snatch
5-40 DU
(Athlete 1 does one round, athlete 2 one round etc. Scale DU to require at least 20 sec to complete)

 

Torsdag 5:e

Warm up 10 min

10 min AMRAP
”Cindy”
5 pull-ups
10 push-ups
15 air squats

2 min vila

10 min AMRAP
”Mary”
5 HSPU
10 pistols/backward lunges
15 pull-ups

2 min vila

10 min AMRAP
”Nate”
2 Ring muscle-ups/Ring dips
4 HSPU
8 KB swing

 

Weightlifting

  1. Warm up
  2. Snatch+Pause (below the knee) hang snatch
  3. Snatch 10×1 at a medium heavy weight
  4. 4×4 Snatch grip deadlifts

Fredag 6:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

On a running clock:

00:00-10:00
8-10 sets of 1 power snatch and 1 hang snatch

10:00-15:00
4 sets of 3 snatch grip deadlifts

For time: (cap 9 min)
25 Burpees
30 KB swing
25 Box jump overs
30 KB swing
25 Burpee box jumps
30 KB swing