CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 47

Måndag 19/11 kl 17.30 med Christopher! 16 platser.

A) Press 4-4-4 @ 75% of 1 RM – tempo X121

B) Wallball Press 4+4 x 4

C) Ö-vik Games 15.2: “Tjock och snabb”
For time:
50 Wallball Shots
40 cal Assault Air Bike

Time cap: 10 min

Rx: 10/6 kg
Masters: 6/3 kg
Scale: Jumping Air Squats instead of Wallball Shots

 

Måndag 19/11 kl 19.00 med Sophia! 16 platser.
Inställt denna vecka p.g.a utbildning på annan ort

 

OlyTisdag 20/11 kl 16:30 med Robin! 12 platser.

A) 1¼ Back Squat 5-5-5-5 @75% of hs Back Squat

B) Thrusters 3-3-3-2-2 @AHAFA

C) 100 m Duck Walk with dual KB:s

D) Surprise

 

Tisdag 20/11 kl 17:45 med Anton! 16 platser.

A) Superset x 3 (rest 30 s between A1, A2 and A3)
1.) 3-6 Strict Pull-ups (progression: eccentric, horizontal row, regular, weighted, L-sit)
2.) 20 KB-loaded Deadbug
3.) 20 Body Saw

B) Superset x 3 (rest 30 s between B1, B2 and B3)
1.) 4-8 Strict Dips (bench, eccentric, regular, weighted)
2.) 20-30 s Flutterkicks (floor, parallettes or rig)
3.) 10-20 Wallfacing Hip Taps

C) Superset x 3 (rest 30 s between C1, C2 and C3)
1.) 3-6 Deficit HSPU lowering (optional if kick-up) or Pike Stand Push-up on box (5 sec lowering)
2.) 10+10 Side Plank Rotations
3.) 4-8 Strict Leg Raises (bar, rope, degree of leg elevation)

D) Accumulate 2 min Sorenson Hold

 

Onsdag 21/11 kl 16:30 samt 17:45 med Joel! 12 platser.

For quality AMRAP 40 min

Bench Press – 50% bodyweight – max reps
Bicep Curls – 10-20 reps
Push-ups – 50% max reps
Abs of choice – 50 reps
DB Bent Over Rows – 10-20 reps
Dips – 10-20 reps
Pull-downs – 10,10, (wide, regular, )
Squats – max reps
Abs of choice 50 reps

 

Torsdag 22/11 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Double KB Front Squat 8-8-8-8 @go heavy!!!

B) Superset x 4
1.) Bulgarian Split Squat with dumbbells 4+4 x 4 @tempo 3011
Rest  60 sec
2.) Windshield Wipers 10 reps each side

C) 400m Walking Lunges

 

Fredag ‘45 23/11 kl 12:00 med Björn! 14 platser.

AMRAP 30 min in teams of 2

”Fran”
21-15-9
Thrusters 42.5/30 kg
Pull-ups

”Grace”
30 Clean n Jerk 60/42.5 kg

”½Karen”
75 Wallballs 10/6 kg

1000m Row

10 rounds of ”Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

100 KB Swings 24/16 kg

100 Burpees

 

Lördag 24/11 kl 11:00 med Gabbi! 16 platser.

In teams of 2, for time:

100 Wallballs 10/6 kg
12 Rope Climbs
12 Squat Clean 40/30 kg -> 30/20 kg
100 HSPU
10 Rope Climbs
10 Squat Clean 60/40 kg -> 40/30 kg
100 KB-Swings 32/24 kg
8 Rope Climbs
8 Squat Cleans 70/45 kg -> 50/35 kg
100 Box Jumps 60/50 cm
6 Rope Climbs
6 Squat Clean 80/55 kg -> 60/40 kg
100 Pull ups -> Jumping Pull-ups
4 Rope Climbs
4 Squat Cleans 90/65 kg -> 70/45 kg
100 Burpees
2 Rope Climbs
2 Squat Cleans 100/70 kg -> 80/55 kg