Vecka 5

Veckans gymnastik:

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit

Veckans kettlebell:

Focus: Clean

EMOM 10 min
4 Two KB swing and clean

Every 3 min for 15 min
10 m Two KB walking lunges
5 Two KB Clean and Jerk

Vecka 5

Måndag 29:e

DRM; 3×90% Snatch

4×4 Front squat

5 rounds
8 Barbell rows
6 Presses

Tisdag 30:e

DRM; 3×90% Power clean

4×4 Back squat

4 rounds
6 DB power cleans
6 DB push press

Torsdag 1:a

5×3 Snatch balance

6×2 Snatch+hang snach

4×4 Overhead squat

Fredag 2:a

4x(4+1) Push press+pause jerk

4×4 Clean deadlifts

5×3 Jerk drive

Vecka 5

Måndag 29:e

In 12 min
6 sets of 4 Pushpress

5 varv
10 Ring row/pull-ups
5 Deadlifts

Tisdag 30:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 12 min
10 DB push press
8 DB squat
6 Hanging leg raises

Torsdag 1:a

In 10 min
5 sets of 4 squats

2 min AMRAP
DU
10 min AMRAP
8 Box jumps
8 Lunges anyhow
8 Burpees
8 Lunges anyhow
2 min AMRAP
DU

Fredag 4:e

EMOM 14 min
Head/Handstand against the wall

AMRAP 8 min
30 KB swings
25 Wallballs
20 Power cleans

Vecka 5

Måndag  29:e

EMOM 12 min
E: 4-8 Strict pull-ups
O: 10-30 sec Hollow hold

27-21-15-9-3 (cap 16 min)
Handrelease burpees
KB STOH

Tisdag 30:e

In 10 min
Build to 8RM alt FR Lunges

AMRAP 16 min
16 Box jumps
12 Push-ups
8 Squat cleans

Onsdag 31:a

Every 2 min for 10 min
2-6 paused ring dips+10-20 sec L-sit

”The Power of the Ancient Dwarf”
7 RFT (cap 18 min)
12 DB Snatch (30/20kg)
9 Burpee over DB
6 Toes to bar
3 Chest to bar

Torsdag 1:a

In 12 min
5-4-3-2-2-2 Deadlifts

3 rounds of
AMRAP 3 min
21 cal Air bike
15 Box jump overs
Max DU
rest 2 min

Fredag 2:a

EMOM 12 min
E: 4-8 Push-ups/strict HSPU
O: 4-8 Hanging leg raises

3 RFT (cap 16 min)
32 Wallballs
16 DB Lunges
8 Pull-ups

Söndag 4:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 12 min
10 DB push press
8 DB squat
6 Hanging leg raises

Vecka 4

Veckans gymnastik:

Focus: Flips
Warm up and stretch 20 min

In 12 minutes
Work on your handstand

In 20 minutes
Handspring/Flick-flack/Back flip/Front flip

Strength 12 minutes
EMOM 6 min
3 V-ups+4 tuck-ups+10 sec hollow hold

EMOM 6 min
5-15 wall runs

Veckans kettlebell:

Focus:

Snatch 8 min EMOM 6-12

Alternating Snatch 2 rounds of:

3min AMRAP: Snatch

2min rest

3min AMRAP: Two KB Jerk

2min rest

Vecka 4

Måndag 22:e

4×2 Hang power clean+Jerk

4×4 Overhead squat

4 rounds
8 DB step ups
10 DB deadlifts (straight legged)

Tisdag 23:e

6×2 Hang snatch

4×4 Snatch deadlifts

3-4 rounds
10 Barbell lunges
8 Squat jumps

Torsdag 25:e

Every 90 sec for 15 min:
1 Clean+Jerk

4×4 Front squat

3×3 Clean pulls

Fredag 26:e

5x(1+1) Snatch+overhead squat

4×4 Back squat

3×3 Snatch pulls

Vecka 4

Måndag 22:a

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 9 min
10 Wallballs
4-8-12-16.. KB snatch

Tisdag 23:e

Every 2 min for 12 min
5 Squats

AMRAP 10 min
6 Deadlifts
8 Burpees
16 Double-unders

Torsdag 25:e

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
5 Ring row/pull-ups
10 Goblet squats
20 Box jumps

Fredag 26:e

In 10 min
6-10 sets of 3 Cleans

21-15-9 (cap 12 min)
Clean
Push-ups/Ring dips

Vecka 4

Måndag  22:a

AMRAP 7 min
1-2-3-4..
Strict unbroken quality reps of HSPU

2 rounds of

4 min AMRAP
15 burpee box jump overs
15 toes to bar
rest 1 min

4 min AMRAP
15 cal AB
15 ring dips/push-ups
rest 1 min

Tisdag 23:e

In teams of two:
AMRAP 18 min
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Rest 2 min then,

150 Wallballs for time
*at the start of each minute, do 3 burpees each

Onsdag 24:e

EMOM 14 min
E: 10-30 sec L-sit
O: 4-8 Strict pull-ups

5 RFT (cap 12 min)
12 burpees over bar
7 Front squats
5 OH Squat

Torsdag 25:e

Every 2 min for 10 min
8 Barbell lunges

For time (cap 20 min)
3 rounds of
6 Chest to bar
6 DB squat snatch
3 rounds of
7 Chest to bar
5 DB squat snatch
3 rounds of
8 Chest to bar
4 DB squat snatch
… down to 1 Squat snatch

Fredag 26:e

AMRAP 8 min
2 Rope climbs
15 Goblet squats

rest 5 min

5 RFT (cap 16 min)
21 deadlifts*
15 wallballs
9 toes to bar

*Increase weight every round

Söndag 28:e

Every 2 min for 12 min
5 Squats

AMRAP 10 min
6 Deadlifts
8 Burpees
16 Double-unders

VÅRENS STRONG KIDS

Det är dags att anmäla ditt barn till vårens Strong Kids-grupper! Passen drar igång vecka 5 och kommer se ut som följer:

Barn 4-6 år: Söndagar 10.00-10.45

Barn 10-12 år: Söndagar 13.00-14.00

Kostnaden är 895:- för en termin – 100:- rabatt per barn efter det första barnet i en familj. Anmälan sker till rebecca@crossfitvanheim.se snarast, dock senast den 21 januari!

Vecka 3

Veckans gymnastik:

Focus: TTB/Pullups/Muscle ups
Warm up and stretch 20 min

In 12 minutes
Skin the cat/Front lever/Back lever

In 20 minutes
TTB/Pullups/Muscle ups
(Choose one of them or work on a complex.)

Strength 12 minutes
Work 40 sec, rest 20 sec:
1. Wall climbs
2. Straight arm plate raises
3. Pistol rolls
4. Arch hold
5. Scapula push ups

Veckans kettlebell:

Focus: Snatch