WOD/Blogi

CROSSFIT TARTU SOOVIB HÄID PÜHI !!!

See on aeg aastas, et asju aeglaselt võtta!

JÕULUERI KELL 10.00

PÜHADEAJA TREENINGUTE INFO

Laupäeval, 23. detsembril kell 10.00 toimub JÕULUERI. Kirja pane end Mindbodys CrossFit klassi.

24.- 26. detsember boxis juhendatavaid klasse ei toimu. Open Gymi võimalustest anname teada jooksvalt siin, siseinfos

27. – 30. detsember tavapärane tunniplaan, välja arvatud: 27. detsembril ei toimu 6.45 klassi

30. detsember kell 10.00 VANA AASTA ERI! Registreeri end Mindbodys CrossFit klassi

31. detsember – 1. jaanuar boxis juhendatavaid klasse ei toimu, Open Gymi võimalustest anname teada jooksvalt siin, siseinfos.

WOD

AMRAP 2:
250-meter row
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
500-meter row
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
1000-meter row
AMRAP burpees

HEAVY DAY

For load:
3-3-3-3-3-3-3
Shoulder press

WOD

AMRAP 15:
10 wall-ball shots (6/9 kg) (2.7/3 m)
10 toes-to-bars
10 box jumps (51/61 cm)
– Step down from the box.

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (45/70 kg)

WOD

5 rounds for time:
15 push jerks (30/45 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/45 kg)

On the twelfth day of CrossFit coaches gave to me

12 Days of CrossFit

1 Deadlift 80/100 kg
2 DB Snatches 15/22,5 kg
3 Wallwalks
4 KB Swings 16/24 kg
5 Burpee Pull Ups
6 Box Step Ups
7 Wallballs
8 Sit Ups
9 Thrusters
10 Double Unders
11 one Hand Devil Presses 15/22,5 kg
12 Pull Ups

On the eleventh day of CrossFit we voted for:

5 rounds
Every 2 minutes:
Max calories on the machine
(Echo Bike -> Ski Erg -> Bike Erg -> Rower -> Assault Bike)
Buy in:
12, 10, 8, 6, 4rep of Devil Presses with single DB
*every new 2min the DB weight gets heavier and the rep count smaller
N/M
Rx (15kg/20kg, 17,5kg/25kg, 20kg/30kg, 22,5kg/35kg, 25kg/40kg)
Sc (10kg/15kg, 12,5kg/20kg, 15kg/25kg, 17,5kg/30kg, 20kg/35kg)

Between rounds 30 sec rest!

On the tenth day of CrossFit my coaches gave to me

“Deck of Cards”
one deck for group of 2-4 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 100 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.