WOD

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)