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lördag 220507

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Dagens Pass

4 X 7 min Pieces @ 85-90% effort. 2 min rest/transition between. Compare to 220115

A. Amrap, 7 min
30+30m Farmer's walk (heavy)
15 Box jumps over (60/45cm, step down)

B. 12.1 - Amrap, 7 min
Target Burpees (target @ 15cm above full reach)

C. Amrap, 7 min
4 Atlas ball ground to platform (high belly-height, medium-heavy)
12/10 cal. Echo bike

D. Amrap, 7 min
8 Axle bar Push press (challenging weight)
6/6 Axle bar high bar Reverse Lunges from block
15-30s minimum break


Instructions

A. Pick weights up with straight back. Walk with posture that would be good enough for a school photo. Put down with control and no hard impact. Do the box jumps with use of full body for force, focus on precision in the landing and move over the box with low center of mass. Land half over the edge with one foot and glide-rotate off the box. B. Chest all the way down and both hands touch target. If you have to hit a target lower than prescribed you use a lower point on wrist or forearm to touch the target (bar) with. Count at the touch. Focus on breathing and follow your pace by looking at the timer. C. Aim for upright posture but allow for natural curvature that the grip around the ball requires. Get it up a bit and re-grip. Use a wrestle-like grip and fully extend, to get it up onto the platform. Roll it off and repeat. Weight should be challenging. Respect the bike. No sprint. D. Push press from a solid rack with bar resting on shoulders, close to throat. Drive from bend in both knees and hips and press to full extension. Bring back behind head and step up onto the block. Reverse Lunges with focus on balance and control. Neutral posture but slight lean forward at hips in bottom position. Knee can move forward over foot slightly, in order to maintain even pressure over front foot. Drive up in one motion before knee slams into floor.

Fitness
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Dagens Pass

4 X 7 min Pieces @ 85-90% effort. 2 min rest/transition between. Compare to 220115

A. Amrap, 7 min
30+30m Farmer's walk (heavy)
15 Box jumps over (60/45cm, step down)

B. 12.1 - Amrap, 7 min
Target Burpees (target @ 15cm above full reach)

C. Amrap, 7 min
4 Atlas ball ground to platform (high belly-height, medium-heavy)
12/10 cal. Echo bike

D. Amrap, 7 min
8 Axle bar Push press (challenging weight)
6/6 Axle bar high bar Reverse Lunges from block
15-30s minimum break


Instructions

A. Pick weights up with straight back. Walk with posture that would be good enough for a school photo. Put down with control and no hard impact. Do the box jumps with use of full body for force, focus on precision in the landing and move over the box with low center of mass. Land half over the edge with one foot and glide-rotate off the box. B. Chest all the way down and both hands touch target. If you have to hit a target lower than prescribed you use a lower point on wrist or forearm to touch the target (bar) with. Count at the touch. Focus on breathing and follow your pace by looking at the timer. C. Aim for upright posture but allow for natural curvature that the grip around the ball requires. Get it up a bit and re-grip. Use a wrestle-like grip and fully extend, to get it up onto the platform. Roll it off and repeat. Weight should be challenging. Respect the bike. No sprint. D. Push press from a solid rack with bar resting on shoulders, close to throat. Drive from bend in both knees and hips and press to full extension. Bring back behind head and step up onto the block. Reverse Lunges with focus on balance and control. Neutral posture but slight lean forward at hips in bottom position. Knee can move forward over foot slightly, in order to maintain even pressure over front foot. Drive up in one motion before knee slams into floor.