WOD
Strength (load)
Sumo deadlift 3×5, AHAP.
Metcon (time)
5 Rounds, each for time:
300m Row
8 Deadlifts @ 1.25 x BW
13 Box jumps 24”/20”
Rest 1min between rounds
Accessory:
Strict toes to bar/Toes thru rings, 4 x 10
4-6 sets of 60m 1-arm farmers walk – heavy (2-3 sets/hand)
WOD
Metcon (no result, for quality)
25 minutes for quality and min. rest of:
2 Rope climbs
4 HSPU
8 Toes to bar
Accessory:
Seated (on floor) facepull with a band 4-5 x 15-20 – light
Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) – light
WOD
Metcon (time)
21-15-9 reps for time of:
Thrusters 40/30kg
Calories row
Timecap: 6 minutes
Accessory:
4-5 sets of 20 (10/10) Front rack lunges with KB’s – light to moderate
4-5 sets of 20 Reverse hypers – light to moderate
WOD
Metcon (reps)
“Ricky”
AMRAP in 20 minutes of:
10 Pull-ups
5 DB Deadlifts 35/25kg DB’s
8 Push press 60/40kg
Accessory:
Spend 20-30 minutes stretching
U.S. Army Sergeant William ”Ricky” Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.
He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.
The ”Ricky” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, December 30, 2011.
WOD
Metcon (time and load)
In 12:00 minutes 21-15-9 reps for time of:
Thrusters 40/30kg
Burpees
In the remaining time build up to a heavy thruster.
Score = time and load.
Accessory:
Spend 20-30 minutes stretching
WOD
Metcon (time)
500m row for time.
Accessory:
Spend 20-30 minutes stretching
WOD
Weightlifting – Snatch
For quality, EMOM for 20 minutes of:
Squat snatch + OHS
Accessory:
Spend 20-30 minutes stretching
WOD
Metcon (reps)
AMRAP in 25 minutes of:
3/3 Turkish get-ups
30 Double unders
15 Pull-ups (No butterfly pull-ups allowed)
Choose light to moderate weight for the TGU.
Accessory:
Spend 20-30 minutes stretching
WOD
Metcon (for quality and min rest)
33-27-21-15-9 reps of:
Calories row
Weighted box step overs. Use only one dumbbell.
Choose a moderate weight for the dumbbell and height for the box.
Timecap: 20 minutes.
Accessory:
Spend 20-30 minutes stretching
WOD
Metcon (time and load)
In 12:00 minutes:
30 squat cleans for time.
In the remaining time build up to a heavy squat clean.
Accessory:
Spend 20-30 minutes stretching
WOD
Metcon (reps)
AMRAP in 8 minutes of:
50/40 Calories bike
ME 1-arm farmer’s walk (15m posts)
Rest 2 minutes
AMRAP in 8 minutes of:
50/40 Calories row
ME 1-arm weighted box step-ups 24/20”
Rest 2 minutes
AMRAP in 8 minutes of:
50/40 Wallball shots 20/14lb
ME 1-arm deadlifts
M: 28-36kg N: 20-28kg DB or KB
Accessory:
Spend 20-30 minutes stretching
WOD
Strength (load)
Overhead squat 3 sets of 1, AHAP.
Metcon (time)
3 rounds for time of:
15/12 Calories bike
15 Overhead squats 40/30kg
Accessory:
DB Bench press, 4 x 10 – heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom
Rest 1-2 min between sets
WOD
Metcon (reps)
”Cindy XXX”
AMRAP in 20 minutes of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
”Cindy XXX” is a variant of the classic benchmark ”Girl” WOD, ”Cindy.” It was first posted on crossfit.com as the workout of the day for Saturday, January 11, 2014 (140111).
Accessory:
Bulgarian split squat, 4-5 x 10/10 – moderate
Wallball, 4-5 x 15-20
Rest 1 min between sets.
WOD
Weightlifting – Clean & jerk
Strength (no result, for quality)
EMOM for 20 minutes of:
Squat clean + jerk + jerk BTN
Accessory:
Windmill, 4 x 10 (5/5) – moderate/heavy weight
Russian twist, 4 x 20 (10/10) – moderate/heavy weight
Rest 1 min between sets
Tervetuloa CrossFit Kuopio Barbell Club:n Weightlifting workshop:iin!
Viikonlopun kestävän Workshopin aikana perehdymme tempaukseen ja ylöstyöntöön sekä näitä tukeviin oheisharjoituksiin. Workshopin tavoite on opettaa painonnoston perusteet ja yksityiskohtaisesti kertoa kuinka nostot tehdään oikeaoppisesti.
Workshop:ssa opit kuinka teoria sekä käytäntö kohtaavat kun nostot puretaan osiin ja jokaisen vaiheen yksityiskohtiin kiinnitetään huomiota.
Weightlifting workshop on yksi parhaimpia paikkoja saada pintaa syvempi raapaisu painonnoston aloittamiseen sekä varmistua siitä, että nostaminen alkaa heti alusta alkaen oikeaoppisesti. Workshopin myötä sinulle avautuu mahdollisuus osallistua BBC:n ohjatuille painonnostotunneille.
Aikataulu:
Lauantai 27.4.2019 kello 1300-1600. Tempaus & apuliikkeet
Sunnuntai 28.4.2019 kello 1500-1800. Työntö & apuliikkeet
Hinta: 59€
HUOM! Kurssi on toistaiseksi varattu vain CrossFit Kuopion jäsenille.
Täytä alla oleva ilmoittautumislomake varataksesi paikka Workshopille
