crossfit
crossfit

STOCKHOLM

Nyköping

crossfit
  • Home
  • MY ACCOUNT
  • Our Services
  • About us
  • Sign up
  • FAQ
  • Login
    • English (en)English
    • Svenska (sv)Svenska

Program w 34

instagramfacebook

Program w 34

instagramfacebook
instagramfacebook

Author: crossfit

Program w 34

18 August 2019

Program w 34

A B Kommentar
Måndag A. 4 x 3 reps Front squats 20×1
Rest 90 – 2 min
B. For time:
21 – 15 – 9 reps 45/30kg
Thrusters
Chest to bar Pullups/pullups
Cap 7 min
At 10 min start for time:
21-15-9 reps
Power snatch 45/30kg
Lateral Burpees over bar
Cap 7 min
Keep the front squats fairly light up to 80% of 1RM. Focus on positioning and speed.

All out effort but pace yourself according to your capacity.

Tisdag A. 3 rounds for quality
45s – 1 min Handstand/(Pike) hold free or with as little use of the wall as possible
45s – 1 min Double unders or practice on them for 1 min
45s – 1 min Carry heavy medball or a sandbag unbroken.
Rest up between movements
B. 14 x 2 min AMRAP (2 rounds)
Ski erg (1 rep = 1 kcal)
Flywheel bike (1 rep = 1 kcal)
Rower (1 rep = 1 kcal)
Jump rope (singel unders to keep HR down)
Shuttle runs (10m = 1 rep)
Bear crawl (10m = 1 rep)
Rest
Quality positioning and tecnique training on the first part. Hold your posture on the Carry and walk slowly.

Stay below lactic thresh hold on the AMRAP. 15s transitions within the 2 min. Optional where to start but follow the order as outlined. If full class 2 persons start on the Rest.

Onsdag A. 5 – 4 – 3 – 2 – 1 Clean and Jerk
Rest 2 – 2.30 min between sets. New setup on each rep.
B. For time:
20 – 15 – 10 reps
Devils press 2×22,5/15kg
DB box step over 60/50cm 2×22,5/15kg
Starting every minute OTM with 5 Squat jumps (BW)
Cap 20 min
If you have a solid tecnique you can go heavy on the Clean and Jerks. No touch and go reps.

Find your own pace on the Devils press and the DB Step overs. That´s the key in this workout.

Torsdag A. 4 x 3 – 6 reps Strict or kipping Ring muscle ups.
Rest 90 – 2 min between sets.
Scaled version strict CTB/Pullups into Ring dips/Bar dips
B. AMRAP 15 min
15 Clusters 50/30 kg
20 Burpee CTB/Pullup
25 Overhead squats 50/30 kg
False grip practice for everyone but if you still can´t do tjhe muscle up continue witth building stretngth.

Go hard on B but stay below thresh hold to be able to finish strong.

Fredag A. 10 x OTM 2 reps TGU (L/R) A. For time:
21-15-9 reps
DB Power clean 2×22,5/15kg
Boxjump over 60/50cm
Pushups
Situps
After each round complete a 400/350m row
Cap 15 min
Gradualy increase the weights on the TGU. Quality reps in a controled tempo.

Go hard but stay in control of your “redline”. Finish strong on the rower!

Lördag TEAM AMRAP 40 min
100 Kettlbell Sumo Deadlift high pull 32/24 kg
200 Wallballs
300 Double unders
4000m Row
Share the work but use each others strengths. Communication!
Söndag TEAM One person working alternating rounds
10 rounds
10 Deadlifts 60/40kg
8 Boxjump step down 60/50cm
8 rounds
8 KBS 32/24 kg (bottom up american)
6 Burpees
6 rounds
6 Power cleans 60/40kg
4 Burpee boxjump over 60/50cm
Cap 35 min
Continue as a AMRAP if your done before 30 min
Alternate one round each.

Program w 33

11 August 2019

Program w 33

A B Kommentar
Måndag A. 5 x E2M Jerk complex
3 Strict press
3 Push press
3 Push/power jerks
B. 3 rounds
400/350m Row
30 Lateral Burpees over rower
20 V-ups
10 Clean and Jerk 45/30kg (unbroken)
Cap 18 min
Increase the weights on each set. Start from 70% of 1RM

Use weights that allows you to go unbroken on the Clean and jerk.

Tisdag For time:
7 rounds
7 DB Thrusters 2×22,5/15kg
7 Knees to Elbows/Knees up
7 Burpees
7 Deadlifts 110/70kg
7 Handstand pushups/Pike
7 Kettlebell swings 32/24kg
7 Boxjumps 60/50cm
Cap 38 min
Only the Wod today. Long heavy workout. Pace yourself according to capacity and use weights that allows you to finsish before time cap.
Onsdag A. 12 x OTM
1) 10 – 40s Pullup hold supinated
2) 10 – 40s Ring support top/Bars
3) 10-20s L/R Pistol hold
B. 4 rounds
5 min Row, Flywheel bike, Ski erg or Jump rope
30 s Plank front
30s L/R Side plank
30s Reverse plank
30s Rest
Cap 30 min
Keep the body collected and tight on the gymnastic movements. Quality postitiois/seconds. Stay below the lactic thresh hold on B. It´s ok change stations. Everyone moves together on the planks.
Torsdag A. 4 rounds
5 L/R Bulgarian DB split squats
at once into
5 reps Leg curl on the rower
Rest 60s
On both movements tempo 4020
B. 4 x 5 min AMRAP
1) Pullups
2) Pushups
3) Situps
4) Lunges (1m = 1 rep)
Stay consitent on the tempo. 4s eccentric. Keep the hips high on the Leg curls.

If you can do 100 reps within the time cap rest up before the next movement. On the lunges 1 m = 1 rep

Fredag A. 5-4-3-2-1 Deadlifts
Rest 90 s – 2 min
B. “Death by”
Clean and Jerk 60/40kg
Lateral Burpee
Min 1 = 1 Cl and J + 1 Lateral burpee
Min 2 = 2 Cl and J + 2 Latral burpees
Min 3 = 3 Cl and J + 3 Lateral burpees
Min 4 …….
DL starts at 80% of 1RM. Gradually increase the weights each set up to one heavy singel for the day.

If 60/40kg is more than 65% of 1RM decrease the weight to 55- 60% of 1 RM. Touch and go reps is necessary to make it effective. Minimum required work time 8 min and if you cant´t do it there it becomes a increasing reps 8 min amrap. If you can do more then 8 rounds you score is number of completed rounds + reps.

Lördag TEAM 2 rounds
90 Wallballs with one person hanging from the bar
90 Burpees with one person in “jägarsitt”
90 Deadlifts 60/40kg with one person in Pushup plank hold
200m Fireman´s carry
Cap 40 min
Both persons working all the time. Make sure to hit a 90/90 degree hip and knee postition in the “jägarsitt”. Make sure to stay parallell on the Puhup plank hold. Fireman´s carry preferably on the shoulders and not on the back.
Söndag TEAM AMRAP 35 min
100 Double unders
80 Kettlebelll Swings 24/16kg
60 Shoulder to overhead 40/25 kg
40 Toes to bar
20 Barfacing burpees (syncronized)
One person working but you have to do the burpees syncronized.

Program w 32

4 August 2019

Program w 32

A B Kommentar
Måndag A. 7 x OTM 3 Clusters with increasing weights each set. Start at approx 50% of 1 RM B. AMRAP 10 min x 2 with 2 min rest between

10 thrusters 30/20kg
10 kbs 16/24kg (“lagom” swings)
10 toes to bar/knees up
10 no pushup burpee
10 box jump over 60/50cm

Stay below the ”redline” and go for quality reps.
Tisdag A. 4 rounds
4 – 6 reps Pullups with tempo 4020
1 min Rest
4 – 6 reps Wallfacing HSPU/Pike 4020
1 min Rest
B. E2M x 5 (every other minute)
10 DB Power clean 2×22,5/15kg
6 DB Push press
10 DB Backward lunge (rack)
6 DB Box step over 60/50cm (hang)
Eccentric pullups if you can´t do bodyweight. Use one or two abmats on WF Hspu or Pike if necessary.

Aim for at least 30s of rest on B in between rounds.

Onsdag A. 5-4-3-2-1 Back squats
Rest 90s – 2 min
B. 30-25-20 reps for time
Row (kcal)
Wallballs
After each round 50 lateral jumps over the rower. (total 150 reps)
Cap 15 min
BS starts from 80%. Gradually increase the weights each set up to 1 heavy singel for the day.

Keep the stroke rate low on the rower. Around 25 S/M and stay in the aerobic zone. Pacing is key. Two feet take of on the lateral jumps.

Torsdag A. 9 x OTM Power Snatch
3 reps round 1-3,
2 reps round 4-6
1 rep round 7-9.
Start at approx 70% of 1 RM. Increase gradually.
B. AMRAP 5 min x 2 with 4 min rest between
1) 3-5-7-9-11-13…
Power snatch 60/40kg
Burpee boxjump 60/50cm
2) 3-5-7-9-11-13…
Power clean 70/50kg
Barfacing burpee
Control and quality reps on A. Consistency is key.

B. All in but make sure to find your own pace. Finish strong!

Fredag A. 4 rounds
4 – 6 reps Bar dips with tempo 4020
1 min Rest
4 – 6 reps Strict toes to Bar tempo 40×0
1 min Rest
B. For time:
20 – 15 – 10 – 5 reps Devils press 2×22,5/15kg
40 – 30 – 20 – 10 reps Toes to bar
80 – 60 – 40 – 20 reps Double unders
Cap 24 min
Keep the shoulders depressed and locked during the dips. Straight legs on the strict t2b.

Find your own pace on the Devils presses and keep the sets small on the t2b.

Lördag TEAM 15 min x 2 with 4 min rest between
1) 7 Pullups, 14 Pushups, 21 Squat jumps
2) 7 DB Thrusters 2×22,5/15kg, 14 Russian step ups (7L+7R), 21 One arm DB Snatch 22,5/15kg
Alternate one round each.
Söndag TEAM AMRAP 10 min x 3 with 2 min rest between
1) 30 kcal Row
40 KBS 24/16kg (bottom up aka American)
2) 40 KB Goblet squat 24/16kg
50 Push press 30/20kg
3) 50 Split jumps (jumping lunge)
60m Bear crawl
One person working. Divide as you please. Communication!

Program w 31

1 August 2019

Program w 31

A. Intervall / Tid B. Info
Måndag Marklyft

1-2 reps varannan minut x6
Målet är inte att maxa, bara få in
tunga lyft. MEN, har du en bra dag
och känner att du kan ta ett nytt rekord
för all del kör hårt

tc 12 10-20-30

CTB/pullups
Pistols/lunges

Tisdag TGU

OTM
1 turkish getup per arm, målet
är att repetitionen ska ta 20-30
sekunder.
14min, så sju rep per arm.

tc 8 3-6-9-12-15…. Till timecap:
KB-Swing 24/16kg
Thrusters 35/25kg
Onsdag endast wod 3 on, 1 off x 8

1. Cardiomaskin valfri (kan byta mellan varv)
2.
10/10 striktpress med hantel, en i taget
5/5 enbensmarklyft
15 sek hollow hold

Torsdag Back squat 1-2 rep Var 2:30 x6
90%+
tc 12 1-2-3-4-5-6-7-8-9-10:
Burpees
Wallballs
Jumping lunge (dubbla antalet, 2-4-6.. etc till 20)
Fredag AMRAP 25 ”
5 Squat Clean 50/30kg
7 Burpees
5 CTB/pullup
“
ett varv var
Lördag
2 man team, 1 working 1 resting:
AMRAP40:
60-calorie row
50 toes-to-bars
40 wall-ball
30 cleans 60/40
20 muscle-ups (skala 20 CTB/Pull-Ups samt pushup 2+2)
Söndag

Program w 30

1 August 2019

Program w 30

A. Intervall / Tid B. Info
Måndag Striktpress 6-8 reps 2020
(ta skivstång från marken)
Vila 30 sekunder
Strikta pullup 4-5 rep
Vila 60 sekunder
x4
E90 sec x15

5-10 pullup
10-15 pushup
15-20 air squat

Tisdag OTM

1 power clean + 1 push jerk
x12

Amrap 7, vila 3, amrap 7 “(1)
8 Power-clean 50/35
8 STOH
8 Push-Ups

(2)
10 Deadlift 50/35
10 Wallballs
10 V-up (Om du VERKLIGEN vill kan
du skala upp till ttb men då det
är mycket häng i veckan är rx
v-up)

Onsdag Back squat
Start every 2min
4-5 rep 80%+ 1rm
x5
tc15 “For time

4 varv

10 ctb/pullup
10 box step over 2xhantlar i händerna
20 wb
“

Torsdag endast wod tc 20 1000/900m row
30 squat clean 40/30kg
30 TTB
30 Deadlifts 40/30
30 burpees
500/450m row
Fredag team av två for time tc 40 “6 rounds:

6 power snatch 60/40kg
12 burpees over bar (lateral)

straight into:

4 rounds:

50 double unders
25 boxjump overs

straight into:

2 rounds:

80 wallballs
40 deadlifts 60/40kg
“

Lördag AMRAP 30

80 kb-swing 32/24kg
80 wall balls
80 cal rodd
80 thrusters 50/35kg

En arbetar en vilar.
Personen som arbetar måste
minst göra 10 rep unbroken
annars straffas laget med
5 burpees båda två. Så du får vila
lite extra så du vet du klarar 10 i rad.

Söndag

Program week 29

1 August 2019

Program week 29

A. Intervall / Tid B. Info
Måndag endast wod Amrap 5, vila 90 sek, x6 (1) 5/5 KB Snatch 24/16kg, 20 Sit-Ups, 10 pushups
(2)10 KB Swing 24/16kg, 20 air squats, 10 pushups
(3) 5/5 KB Clean & Jerk 24/16kg, 10/10 lunges, 10 pushups
1-2-3-1-2-3 är ordningen. Lugnt och skönt tempo du ska kunna upprepa
dina resultat varv 2.
Tisdag Marklyft start varannan minut 2-3 reps tungt, sex intervaller ”
For time, starting every 4min x5:
500m row.
Målet är en så låg snittid över alla
fem intervaller. Inte 1:40-1:50-2:10 etc.
“
Onsdag Bulgarian split squat 4-5 rep 2020
Vila 30 sekunder
Enbensmarklyft med en KB
(håll i samma arm som du arbetar med ben)
Vila 60 sekunder
x3
AMRAP 15min

5 muscle up/ 2+2 tung pullup (ctb-pullup-ring row)
tung armhävning (upphöjd-tå-knä)
10 hang power clean 60/40kg
50 air squat

Torsdag Every 90 sec x 10
1 power clean + 1 squat clean + 1 front squat
5 varv tc 12 7 Squat cleans 70/50kg
14 KB-Swing 32/24kg
Fredag “Team wod, lag av två. Dela arbete valfritt.

AMRAP30:
20 burpees
20 pull-ups
20 squat clean 70/50kg
30 overhead lunges med 20 kg viktplatta”

Lördag AMRAP 25 “(1) 500/450m ROW
(2) 12-9-6 wall ball/burpee
När båda är klara byter man del
Poäng är meter rodd

Program w28

7 July 2019

Program w28

A. Intervall / Tid B. Info
Måndag Power clean
3 reps E90s x 10 set
“the chief”
3 min AMRAP 1 min rest
x5
3 power clean 60/40kg rx
6 pushups
9 air squats
Teknikträning för power clean innan dagens WOD.

Score på wod är TOTALT antal varv.

Tisdag Back squat
2×10
1x20Så tungt som tekniken
tillåter.
For time:
CAP 11 min
50 burpee boxjump
50 thrusters 20/15kg
20rm back squat.

Sprint wod!

Onsdag Endast wod EMOM 12
Rest 3 min
EMOM 12
Rest 3 min
EMOM 12
EMOM 12
1) 5+ strikt pull-ups
2) 20m double kb front rack carryEMOM 12
1) 8+ V-ups/strikt TTB
2) 20m double kb overhead carry

EMOM 12
1) 10+ ring rows
2) 20m double kb farmers carry

Styrketränings-EMOM.
Torsdag Strikt press
5×7
Rest 2 min mellan set.
5 rounds for time

CAP 15 min

7 power clean & jerks 60/40kg
7 burpee pull-ups
Överkroppsbygge tillsammans
med en tuff workout. Pusha
på båda övningarna. Det är lätt hänt
att man hamnar i ett “bekvämt” tempo
på burpee pull-ups……
Fredag Deadlift

EMOM 10
5 touch and go deadlifts
Utgå från 50% av 1rm.

1 min on: 30 off x 3
2 min on: 45 off x 3
3 min on: 60 off x 3
1 min double unders
30s rest
1 min alternating DB-snatches 22.5/15kg rx
30s rest
1 min air squats
30 s rest
2 min double unders
45s rest
2 min alternating DB-snatches 22.5/15kg rx
45s rest
2 min air squats
45 s rest
3 min double unders
60s rest
3 min alternating DB-snatches 22.5/15kg rx
60s rest
3 min air squats
Marklyftsvolym följt av
intervall crossfit.
Längre och längre intervaller
där du får testa din förmåga i de olika övningarna.Klarar du 1-2 eller 3 minuter unbroken double unders?
Lördag Teamwod I lag om fyra! 300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
2 lagmedlemmar arbetar åt gången!
De som vilar räknar reps på de som arbetar. Alla reps räknas och
läggs ihop.
Söndag Teamwod AMRAP 30 min 30 double unders
15 pull-ups
15 pushups*AMRAP meters row
Partner 1 kör 30 + 15 + 15
Partner 2 samlar meter på roddmaskinen.Score är totalt antal meter rodd!
Styrka 1:

5×5 back squat
Så tungt formen tillåter
Rest as needed mellan.

5x20m front rack walking lunge
med 2 KBs. Vila 2min mellan.

Styrka 2:

Bygg till max unbroken complex

6 power clean
6 deadlift
6 hang squat clean
6 backward stepping lunge

5 set.

50-40-30-20-10
Ab-mat situps
Vila 60s mellan set

Styrka 3:

Split jerk från rack

10×2
Rest 2 min mellan.

Dumbbell row 3×15/15
Rest 1 min mellan

Program w27

1 July 2019

Program w27

A. Intervall / Tid B. Info
Måndag Push press 5×2 E90s.

Strikt press 50 reps for time
med tom skivstång. Cap 3 min.

For time:

CAP 15 min

21-15-9
Front squats 60/40kg rx
TTB
Burpees over bar
Pressstyrka med en liten burner som finisher.

Klassisk 21-15-9, pacea 21 varvet något för att kunna hålla
bra tempo genom 15-9.

Tisdag Endast wod. 4 rounds for time:

CAP 25 min

50 m overhead walking lunge med 20/10kg
viktplatta
30 boxjump over
20 wallballs 9/6
10 HSPU eller motsvarande
Axel samt lårintensiv workout. Skala HSPU vid behov.
Onsdag Strikt supinderad pull-up
EMOM 5 min
3-6 reps
AMRAP 12 min 5 thrusters 50/35kg
6 bar facing burpees
30 double unders
Sätt upp ett mål innan WOD. Kan jag klara 10 varv? 6 varv?
alla double unders unbroken? Köra Rx idag. Kämpa för det
målet.
Torsdag Power snatch +
OHS 5×2+2
Teknikkomplex
Rest as needed mellan.
E2MOM x 8
Alternera mellan 1 och 2
1) 6 power snatch + 12 wallballs
2 6 OHS + 12 wallballs
Teknikträning för snatch.
Sedan snatch och OHS med störningsmoment i form av
wallballs. Detta för att ge dagens pass lite puls också.
Fredag Front squat 5×2
85-90%
Rest 2-3 min mellan

2 rounds for time:
CAP 20 min

25 jumping lunges
25 pull-ups
25 push press 35/20
25 KB-swing 24/16
25 burpees
Tunga front squats!!!

Snabba enkla crossfitövningar men med relativt höga repsantal
för att få det att svida

Lördag Team wod 9 Rounds for Time
9 Burpees
9 Box Jumps
9 Pull-Ups
9 Thrusters 40/20kg
9 Toes-to-Bar
I go you go varje övning.
Partner 1 gör 9 burpees, partner 2 gör 9 burpees
partner 1 gör 9 boxjump, partner 2 gör 9 boxjump etc.
Söndag Team wod Team om 2 varannat varv 5 pull-ups
10 power clean & jerk 40/30
5 pull-ups
8 pc&j
5 pull-ups
6 pc&j…. etc, ned till 5 + 2

När laget når har gjort 5+2:

10 burpees + 10 squat cleans 40/30
8+8
6+6
4+4
2+2

Person 1 kör 5+10, person 2 kör 5+10,
person 1 kör sedan 5+8, person 2 5+8
Hela vägen ned till 5+2,5+2.

När laget går 5+2 då börjar nästa del.
10-0 burpees och squat clean.

Styrka 1:

Hang snatch
10 x 3
Vila 90s-2 min mellan set

Snatch grip deadlift
3×10
Rest as needed mellan.

Styrka 2:

Deadlift
3×5
3×3
3×1
Öka vikten varje set
Rest as needed mellan.

AMRAP 5 min
10 pushups
2 wallclimbs

Styrka 3:

8×1 legless ropeclimb/ropeclimb

Strikt pull-up
6×6
12 ring pushups efter varje set
Rest 2 min mellan.

45 bicepscurls med skivstång for time.
Testa unbroken!

Program w26

1 July 2019

Program w26

A. Intervall / Tid B. Info
Måndag Back squat 4×6

77.5%-82.5%

Rest 2-3 min mellan set.

90:30 x 10 5 pull-ups
10 pushups
15 airsquats
5 TTB
10 KB-swing 24/16 kg
15 situps
90:30 intervaller, efter vilan återuppta där du avslutade senaste intervallet.
Tisdag EMOM 5 min
3-6 Dips
EMOM 5
6-12 pushups
AMRAP 8
Rest 2 min
AMRAP 6
16 wallballs 9/6 kg
8 burpees
4 power cleans 70/50kg rx
1 wall-climb
Styrkeuthållighets EMOM, skala övningarna vid behov. Sikta mot de övre repsen
sänk endast om du måste. Skala upp med vikt om du vill/kan.

Sätt en hög jämn fart på AMRAP 8, håll samma fart i AMRAP 6.

Onsdag Power clean
+ push jerk

3×3+3
2×2+2
1×1+1

Nytt set E2MOM

For time:

CAP 15 min

100 single unders
10 hang power cleans 50/35kg rx
10 push jerk 50/35kg rx
80 single unders
8 HPC
8 PJ
… ned till 20 + 2 + 2
På styrkan genomför ett set E2MOM. Först 3 set med 3 powerclean + 3 push
jerk, sedan 2 set med 2+2, sedan 1 set med 1+1. Öva teknik och barbell cycling.

B. Relativt simpel chiper där du får öva på A-delens teknik med puls.

Torsdag Deadlift 4×4 med stopp
Så tungt dagsformen tillåter.
Rest 2 min between sets.

Dumbbell row 3×10/10
Rest 30s between sets.

EMOM 24 1) 3-6 HSPU + 6-10 boxjumps
2) 3-6 pull-ups + 6-10 wallballs
3) 10 burpees + amrap situps
4) Rest
Posterior chain styrka.

Välj ett repsantal som tillåter dig att genomföra detta passet aerobt. Spara lite
mentalt krut inför morgondagen.

Fredag Thruster +
strikt pull-up

5+10, 4+8, 3+6, 2+4,
1+2
Rest 2 min mellan set

Öka vikt varje set.

“Karen”

CAP 12 min

150 wallballs 9/6kg På styrkan kör alltså 5 thrusters och sedan 10 strikta pull-ups, vila 2 minuter.
Öka vikten och även belastningen på pull-up, gör sedan 4+8 etc.

150 wallballs for time. Go hard!

Lördag Teamwod For time 1000m row/run (dela)
25 burpees (samtidigt)
60 deadlifts 70/50 (dela)
1000m row/run (dela)
25 burpees (samtidigt)
45 hang power cleans 70/50 (dela)
1000m row/run (dela)
25 burpees (samtidigt)
30 shoulder to overhead 70/50 (dela)
Söndag Teamwod AMRAP 30 30 Wall Balls
30 Sumo Deadlift High-Pull 35/20kg
30 Box Jumps
30 Push Presses 35/20kg
30 cal Row
30 Push-Ups
10 Back Squats 90/65kg (från rack)
Styrka 1:

5×5 bänkpress
Så tungt formen tillåter
Vila 2 min mellan set.

1xmax unbroken pushups
Rest 3 min
5×30-50% av max reps pushups
Vila 60s mellan

Styrka 2:

Squat clean
Bygg till 1rm
Sedan:
10-8-6-4-2 squat clean
på 70-80% av 1rm. Vila 60s mellan set.

3 rounds:
30 ab-mat situps
10 strict pull-ups

Styrka 3:

EMOM 16
1) 6-8 double KB-strict press
2) 6-8 strict ring pull-ups (knogar utåt)
Skala till ring row.

EMOM 10
1) 6-8 strict TTB + 6-8 kippade TTB
(skala till benlyft hängande)
2) 10-12 KB-swing + 10-12 goblet squat

Program w25

1 July 2019

Program w25

Styrka / Skill Intervall / Tid Workout Info Post-wod
Måndag Höga boxhopp.
Träna explosivitet och testa rädslor!
Hitta en höjd där du kan göra
tre höga hopp på. Fem set, vila
2 mellan set.
3 varv
Start var 8min
200/180m rodd
10 svingar 32/24kg
15 burpee
10 svingar 32/24
200/180m rodd
ALL. OUT.
Tisdag Back squat 8-10 rep 2020 vila 90 sekunder mellan set
fyra set
TC 10 20-15-10-15-20

Hantelsnatch 22.5/15kg
Wall ball

Onsdag Squat clean + front squat 2+2 start E2min x8 1 on, 30 off x12

Cardiomaskin, ok byta mellan intervaller

Torsdag KB/Hantel push press
8-12 reps håll emot tre sekunder ner
Vila 60sek
Bulgarian split squat 8-12 rep
vikt i händerna, 2020 tempo
Vila 60 sek
x4
For time:
CAP 15 min.
For time:
50 KB swing 32/24kg
40 pushups
30 TTB
20 burpee boxjump over
10 wall-climbs
Styrkeklass
A. Tung etta power snatch inom 12min
B. Front rack walking lunge 5/5 steg. Vila 2
mellan set. tre set.
C. Amrap skivstångspress med tom skivstång.
Vila 60 sekunder, tre set.
Du kommer tappa i rep, det är meningen.
Fredag
Lördag
Söndag

Posts navigation

Page 1 Page 2 … Page 22 Next page
Return Top

Visit Us

Sergelgatan 19, Sthlm, Q-park entrance, -2 floors

Reception Hours: Mon-Fri 10-20

*Garage closes 19:00, call Q-Park Support

 

Contact Us

info@crossfitsolid.se

08 – 38 61 88

Visit Us

Gasverksvägen 5

611 35 Nyköping

 

Contact Us

info@crossfitsolidnykoping.se

08 – 38 61 88

crossfit

Stockholm

Nyköping

logoone
logotwo

Useful links

  • Schedule & Booking
  • Solid Webshop
crissfir-journal
instagram facebook
register Form

crossfit

STOCKHOLM

Nyköping

crossfit
Cancel

Lost your password? Please enter your email address. You will receive mail with link to set new password.

Cancel

GDPR