WOD
Metcon (time)
For time:
Buy in: 50 Box jump overs 24”/20”
5 Rounds of:
12 Front squats 40/30kg
48 Double-unders
Cash out: 50 KBS 32/24kg
Timecap: 18 minutes
Accessory:
3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws
Rest 60-90s between rounds.
WOD
Metcon (time)
For time:
3km row
300 double-unders
2,4km run
Timecap: 35 minutes
*Just a longer breather. Aim for a steady pace throughout the workout and push in the run. If you can’t run, you can scale the run for bike (6/5km) and if you can’t jump rope, you can scale to ski erg (1200/900m).
WOD
Strength (load)
Build up to a heavy set 10 weighted front rack lunges lunges (5/5) in 15 minutes.
Metcon (reps)
With partner AMRAP in 12 minutes of:
P1 – ME Weighted box step overs with DB’s 22,5/15kg
P2 – 30/21 Calories bike
*Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.
Accessory:
Seated good mornings, 5 sets of 10 – heavy.
Weighted step ups, 3-5 sets of 10/10) – heavy
Rest 120s between sets
WOD
Strength (load)
Build up to a heavy set of 3 shoulder press’ in 15 minutes.
Metcon (time)
3 rounds for time:
15 CTB pull-ups
15 DB Push press
30 Double-unders
Timecap: 8 minutes
*Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets.
Accessory:
3-4 Rounds of
DB Bench press, 10 reps – heavy
Prone DB row, 10 reps – heavy
Rest 90-120s between rounds.
WOD
Weightlifting – Clean and jerk
Strength (load)
Clean and jerk doubles.
Build up to a heavyish clean and jerk double, that moves well.
Lift the same weight twice before adding more weight. No “touch and go” and no letting go of the barbell – these are doubles. Not sets of singles.
Aim for good sets that emphasise good form.
Accessory:
3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws
Rest 60-90s between rounds.
WOD
Metcon (quality, speed)
EMOM for 12 minutes:
1: 3 Back squats
2: 10 Goblet squats
*Choose a moderate weight that moves fast.
Metcon (time)
“Karen”
150 Wallball shots for time.
Timecap: 7 minutes.
*Goal here is to go in big sets. Choose a proper weight for the wallballs and decrease the reps if needed, e.g. 125 or 100.
Accessory:
Banded kettlebell swing, 4-5 x 15-20 – moderate. Rest 60s between sets.
High box jumps 4-6 sets of 2-3 jumps. Rest as needed.
WOD
Metcon (time)
For time:
10-9-8-7..2-1 reps of:
American KBS 32/24kg
Burpees over KB
Timecap: 12 minutes
*Choose a KB that is on the heavier side, but still manageable to do unbroken.
Accessory:
3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws
Rest 60-90s between rounds.
WOD
Metcon (quality, speed)
EMOM for 20 minutes of:
1: 20/15 Calories row
2: 10-15 HR Push-ups
3: 10 DB Clusters
4: Rest
*Scale the reps so that you’re able to finish each set around 30-45s.
Goal here is to move fast on each movement so keep the weights moderate/light.
Accessory:
4 Rounds of
Push up with hands on medicine ball, 15-20 – light
Bent over row, 15-20 – light
WOD
Metcon (time)
For time:
1200m run
63 KBS
36 Pull-ups
800m run
42 KBS
24 Pull-ups
400m run
21 KBS
12 Pull-ups
M: 24kg N: 16kg
Timecap: 25 minutes
WOD
Metcon (time)
For time:
30 Toes to bar
30 HSPU
30 Toes to bar
30 HSPU 3” deficit
Timecap: 12 minutes
WOD
Strength (load)
Back squat, 7 x 1
With seven sets, build up to a heavy single back squat that moves well.
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.
AIKATAULUT
BBC Workshop 1. Paikkoja jäljellä 6/15
Lauantai 31.8.2019 kello 1200-1500. Tempaus & apuliikkeet
Sunnuntai 1.9.2019 kello 1200-1500. Työntö & apuliikkeet
BBC Workshop 2. KURSSI TÄYNNÄ
Lauantai 7.9.2019 kello 1200-1500. Tempaus & apuliikkeet
Sunnuntai 8.9.2019 kello 1200-1500. Työntö & apuliikkeet
Hinta:
59€ – CrossFit Kuopion jäsenet
89€ – Muut
Täytä alla oleva ilmoittautumislomake varataksesi paikka haluamallesi Workshopille.
WOD
Weightlifting – Snatch balance
Skill (quality, load)
Build up to a heavy single snatch balance that moves well.
*Use this as an opportunity to get a lot of good reps in instead of going as heavy as possible.
WOD
Metcon (time)
With partner for time:
40/30 calories bike
30 Burpee box jump overs 24/20”
40/30 calories bike
30 Toes to bar
Timecap: 18 minutes.
*”You go, I go” each movement at a time. Partner 1 starts with the bike and partner 2 continues with the bike as soon as partner 1 is done. After both are done with the bike, the pair moves onto the next movement.
WOD
Metcon (quality)
EMOM for 30 minutes:
