Tip of the week
"Drink More Water"
- Increase your Energy Level
- Regulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!
Get ready for a great week of CrossFit!!!
FITNESS
STRENGTH
2 set x
8-10 RM OHS
6-8 Chin Up (with scapular contraction)
WOD1
AMRAP 8
2 Full Snatch RX60/35
4 OHS RX60/35
10 Burpees over the bar
30sec off (Not off for RX)
WOD2
For Time:
5 Clean - RX70/45
15 Jumping Pull Ups
15 Push Ups - RX HSP
4 Clean RX70/45
10 Jumping Pull Ups
10 Push Ups - RX HSP
3 Clean RX70/45
5 Jumping Pull Ups
5 Push Ups - RX HSP
BURNOUT
AMRAP 30 in teams of 2
50 cal row
50 sit ups
50 wallball
50 weighted lunges
50 burpees
50 v sit ups
50 air squat
50 cal ski
FITNESS
WOD
Benchmark "BARBARA"
3 min rest between each of 5 rounds
5 Rnds For Time
20 Pullups
30 Pushups
40 Situps
50 Squats
MOBILITY
Deadlift
FITNESS
Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Good warm up...
WOD
"buy-in"
50 DU
21-15 - 9
- Between sets 30m Farmers carry
(for RX30/10 + 30m sprint Sled)
Power Clean RX60/40
Front Squat RX60/40
"Cash out"
50 Push Ups RX100
50 SitUps RX 50 V-Ups
BURNOUT
With a running clock
0-10
10 dumbbell squat
10 cal row
10-20
10 cal ski
25 sit ups
20-30
10 dumbbell push press
10 cal bike
FITNESS
Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Very good warm up...
Mobility: Shoulder , Ankle
SKILL: HSP, Pistols
WOD Team of 2
AMRAP 18
20 HSP/Dumbell Press total (Partner A+B)
40 Cal Row total (Partner A+B)
20 Alternate Pistols total (Partner A+B)
TABATA
Plank - RX weighted
Hollow - RX V-UP
BURNOUT
Amrap 25
20 swings
15 air squat
10 ground to overhead
50 du
10 push ups
15 sit ups
20 shuttle sprints (10m)
FITNESS
Strength
2 set x (Slow eccentric)
10-12 RM OHS
WOD
8 Rnds For Time
10 C2B/Pull Ups
10 Swings RX28-32/16-20
10 Wall ball RX9/6
30m Push Sled sprint - one way (RX+30/+10)
@ the end 500m run
BURNOUT
3 rounds of
2' row
2' ski
2' bike
2' plank
2' burpees
2' rest
MOBILITY
Glutes
Quands
Humstrings
FITNESS
Strength
2 set x (Slow eccentric)
10 -12 DeadLift
10 -12 decline Bench Dumbell Press
WOD
"buy-in"
50 DU
50 HR Push Ups
5 Rnds FOR TIME
5 Clean
10 T2B
5 Burpees
"Cash Out"
3Rnds of
30 Sit Ups
30 DU
BURNOUT
AMRAP 15
9 cal ski
15 sit ups
21 deadlifts
AMRAP15
9 cal bike
15 push ups
21 swings
FITNESS
Have a wonderfull Week
Strength
2 set x (Slow eccentric)
10 -12 Ring Rows ( with scapular contraction)
10 -12 Back Squat
TEAM of 2 WOD
8 Rnds For time
-Partner A
2 Snatch
3 OHS
-Partner B
2 Snatch
3 OHS
5 C2B together
250m Run together
BURNOUT
AMRAP 30
15 cal row
15 wallball
15 burpees
15 air squat
15 sit ups
15 lunges
15 cal bike
FITNESS
WOD For time:
500m run
Fran
4 min Rest
250m run
Fran
500M Run
MOBILITY
Front rack and overhead squat
FITNESS
Part of Warm Up:
EMOM 8
45sec Right side Plank
45sec Left Side Plank
45sec Plank
30 sit ups
TABATA
Battle ropes
SWINGS
wall Ball
TABATA
ROW
SKIERG
Bike
BURNOUT
WOD1
EMOM 8
25DU
25 air squat
WOD2
EMOM 8
15 SDHP
15 sit ups
WOD3
EMOM 8
60m Sled Push
FITNESS
Strength
4 set x (Slow eccentric)
10 -12 Ring Rows ( with scapular contraction)
10 -12 Back Squat
Team of 2 - WOD#1
AMRAP 15MIN
3 Clusters
2 Burpees Pulls Ups
WOD#2
AMRAP 10 MIN
30 DU
10 T2B
BURNOUT
(teams of two)
FOR TIME
2000m row
1.000m ski
100 burpees
100 ground to overhead
100 sit ups
100 push ups
1000m ski
2000m row