CrossFit Övik

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Måndag 30/10 kl 16.30 samt 17:45 med Gabbi! 12 platser

For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70 kg
Between each round do:
5 HSPU
10 T2B
15 Wallballs

Time cap: 35 min

 

Tisdag 31/10 kl 16.30 samt 17:45 med Björn! 16 platser.
OBS! Ta med kläder och skor för utomhuslöpning!

Each 14 min x 3

400m Run
50 Thrusters 20/15 kg
30 Box Jump Over (Regionals standard)

 

Onsdag 1/11 kl 17:30 med Anton! 16 platser.
Kettlebells! OBS! Ta gärna med svettband för underarmarna (stötdämpning)

A) Turkish Get up 2+2 x 4 @intermediate

B) Technique + efficiency: Kettlebell Snatch + 1-arm OH-Squat

C) Lunges w. 1 KB Overhead, 1 KB Front Rack 10+10 x 3 @AHAFA

D) Alternating Z-press 6+6 x 4 @AHAFA

E) Bottom’s up Press 4+4 x 3 @go easy!

 

Torsdag 2/11 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Push Press 3-3-3 @70% of Jerk

B) Push Jerk 2-2-2 @80 % of Jerk

C) Split Jerk 1-1-1 @90 % of Jerk

D) For time:
800 m Run
50 S.T.O.H 50/35 kg

 

Fredagsflås 3/11 kl 17:30 med Jens! 16 platser.
OBS! Ta med kläder och skor för utomhuslöpning!

With a 24/16 kg KB, for time:
30 KB-Swings
30 Goblet Squats
30 KB-Clean
30 KB Box Step-up
30 KB OH-Lunges
30 Burpee over KB

… And back again!

Between each exercise: Run 200m

Time cap: 35 min

 

Lördag 4/11 OBS! kl 10:00-12.00 med Björn! 24 platser.

Halloweenspecial!

In teams of 4, for time:

2 team mates starts as Zombies, the other 2 as Defenders. When both sides have finished their reps…the Zombies got cured and became Defenders, although the Defenders got infected and became Zombies… to bad! Hence, switch and complete the other side (all 4 team members must have completed their side before switching). You may split work anyhow.

Zombies:
“Blood on the Bar” = 100 Pull-ups
“Walk like the Dead” = 30 Wall Climbs
“Brain Toss” = 100 Wallballs 10/6 kg
“Zombie Sit-ups” = 30 Partner Straight Arm Sit-ups w. M-ball 10/6 kg
“Grave Bursters” = 100 Burpees
“Exorsist Get-up” = 30 Back-to-Arch-Press

Defenders:
“Jump High or Die” = 100 Box Jumps 60/50 cm
“Haul of the Dead” = 300m Partner Carry
“Undeadlift” = 100 Deadlift 85/60 kg
“Suppressing Fire” = 300 Double Unders
“Skull Crushers” = 100 KB-Swings 24/16 kg