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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

Mánudagur

CrossFit Hengill – WOD

Metcon (Time)

Mánudagswod inspired by CFR

30 Handstöðupressur

15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

90 Double Unders



30/20 Kal Hjól/róður



90 Double Unders

15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

30 Upphífingar



30/20 Kal Hjól/róður



20 Handstöðupressur

10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

60 Double Unders



20/15 Kal Hjól/róður



60 Double Unders

10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

20 Upphífingar



20/15 kal Hjól/róður



10 Handstöðupressur

5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

30 Double Unders



10/7 kal Hjól/róður



30 Double Unders

5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm

10 Upphífingar



10 /7 kal Hjól/róður

Tímaþak 25 mín
Aðlagið erfiðleikastig hverrar æfingar:

Upphífingar: m.Teygju/ hopp upphífingar/ring row

Hspu: m.abmat/ á kassa/db pressur

Kassa yfirstig: minni þyngd á bolta/lægri kassi

Double unders: speed steps/ single unders