Þriðjudagur

CrossFit Hengill – WOD

Back Squat

EMOM 20 min

a) 4 back squats @ 70%+

b) 4-6 HSPU (kipping/strict/ deficit)

2- 3 saman á rekka. Einn byrjar þá í B og tveir í A hluta. Annar byrjar að beygja á pípinu og hinn þegar 30 sek eru eftir og eins í hspu.

Veljið krefjandi útgáfu af HSPU en val um kipping eða strict. Aðlagið með box hspu eða strict DB pressum ef vill.

Annar í paskum

CrossFit Hengill – WOD

Metcon (Time)

Parawod for time:

400m hlaup (saman)

3 rounds:

20 Power snatch 42.5/30 kg

30 Wall balls 20/14lb 3.0/2.7m

400m hlaup (saman)

2 rounds:

20 Thrusters 50/35 kg

30 lateral burpees over the bar

400m hlaup (saman)

1 round:

30 overhead squat 60/40 kg

50 TTB

Timecap 28 min!
Ef einhver vinnur solo þá heldur hlaupið sér óbreytt en aðrar endurekningar eru helmingaðar.

Þeir sem ekki geta hlaupið hjóla 1200m á bike erg.

Þriðjudagur

CrossFit Hengill – WOD

Deadlift (6×5)

Every 3 minutes x 6

5 Deadlifts @ 65%+

+

2-6 strict HSPU (gera eins erfiðar og þið getið)

Gera s.s. deadlift og hspu í hverri umferð.

——

3 rounds (not for time)

KB single leg deadlifts 8/side

KB Rows 8/side

Lateral dumbbell/plate raise 15-20 reps

Mið

CrossFit Hengill – WOD

Metcon (2 Rounds for calories)

Core conditioning:

3 rounds of

10 Supine PPT leg raises

10 Alternating supine windshield wipers

10 Alternating elbow plank reaches

10 Elbow plank knees to elbows

10 Elbow side plank with reach outs (each side)

Rest 1 min b/t rounds

———

2x 11 min wod: 2 min rest b/t

a)

3 min row (moderate pace)

30 sec break

3x 30 sec max effort for calories, go every 1:30 minutes

3 min row (moderate/hard))

2 mín pása (skipta um tæki)

b)

3 min C2 (moderate pace)

30 sec break

3x 30 sec max effort for calories, go every 1:30 minutes

3 min C2 (moderate/hard pace)

Skrá heildar kaloríur í a og b.

0-3 (moderate pace)

3-3:30 (rest)

3:30-4 (max effort)

4-5 (rest)

5-5:30 (max effort)

5:30-6:30 (rest)

6:30-7 (max effort)

7-8 (rest)

8-11 (moderate/hard pace)

Mömmufit

CrossFit Hengill – Mömmu Fit

Accessory work

Föstudagur mömmur- 26 nóvember

Parið safnar reps :

24 x 20 sek on 25 sek on

Samtals 4 hringir.

Þessar auka 5 sek eru til þess að skipta.

1) Power snatch ( mjög létt)

2) Box steps over / box jump over

3) Assult Bike

4) Afturstig/ air squats

5) Wall walks/ eða öfugt á kassa.

6) Bent over row ( létt)

Sunnudagur

CrossFit Hengill – Æfing hjá LFH

Snatch

Snatch w/ pause @ knees & bottom (2 sec, each position)

8x 1 go every 60 sec



Snatch w/pause @ knees (2 sec)

8x 1 go every 60 sec



Snatch

7-9x 1 go every 75 sec

Back Squat (5×2)

Back squat 5×2 w/2 sec pause in the bottom @ as heavy as form allows

B/t BS sets 15 barbell bicep curls