CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 16

Måndag 16/4 kl 16.30 samt 17:45 med Christopher! 16 platser.

In teams of 3, 2 work/1 rest, split anyhow:

500m Row – Jägarvila
50 Pulls-ups – Dead Hang from rigg
1000m Row – Air Squats
100 Barbell Row 40/25 kg – Plankan
1500m Row – Dip Hold
150 Lunges – Handstand against wall
1000m Row – Air Squats
100 Barbell Row 40/25 kg – Plankan
500m Row – Jägarvila
50 Pulls-ups – Dead Hang from rigg

Timecap: 45 min

 

Tisdag 17/4 kl 16.30 samt 17:45 med Joel! 16 platser.

In teams of 3, for time:
350 Thrusters 20/15 kg
250 Push-ups

Partition reps and exercises anyhow.

Time cap: 45 min

 

Onsdag 18/4 kl 17:30 med Gabbi! 16 platser.

A) Build up todays heavy single Back Squat in 15 minutes

B) Back Squat 5-5-5 @75% of today’s HS

C) ”Karen”, for time:
150 Wallballs 9/6 kg

 

Torsdag 19/4 kl 16:30 samt 17:45 med Jessica! 12 platser.

A) Every 30 sec for 8 min
1 Snatch Pull + 1 Power Snatch

B) Every 60 sec for 6 min
1 Snatch Balance + 2 OH-Squat

C) Every 60 sec for 12 min
1 Snatch

 

Fredag ‘45 20/4 kl 12:00 med Linda! 16 platser.

OTM 30 min
Min 1: 10-20 Wallballs 10/6 kg
Min 2: 10-20 Alt. KB-Snatch 24/16 kg
Min 3: 10-20 T2B
Min 4: 10-20 Lateral Jump Burpees over KB
Min 5: 10-20 Goblet Squat 24/16 kg

 

Lördag 21/4 kl 11:00 med Anton! 16 platser

Rotate through at your own pace for 4-5 rounds

1.) Push up – 10 to 15 reps, tempo 2020

2.) Hollow Hold/Rock – accumulate 30 sec hold / 30 reps

3.) Strict Chin-up – 6 to 10 reps, tempo 2020

4.) GHD Back Extension – 6 to 15 reps, tempo 2011

5.) L-sit Hold – accumulate 10-15 s

Push up options:
Incline push up
Push up
Push up between plates
Push up on parallettes
Push up on rings
Weighted push ups (vest), any variation from 2 to 5

Strict chin up options:
Eccentric Chin-up
Band assisted, thick → thin
Partner assisted
Strict chin up

Hollow hold/rock options:
Tuck hollow hold
Tuck hollow rock
One leg straight hollow hold
One leg straight hollow rock
Straddle hollow hold
Straddle hollow rock
Hollow hold
Hollow rock

L-sit options:
Seated leg lift (single leg, alternate)
Tuck hold on parallel bars / between boxes / dip station
Seated leg lift (both legs)
L-sit on parallel bars / between boxes / dip station
L-sit on the ground