CrossFit skiller seg fra andre treningsformer ettersom arbeidskravene innebærer mye variasjon. Målet med denne form for trening er å variere på bevegelser med høy intensitet.
Utholdenhet: Løping, roing, hopping og andre aktiviteter i forbindelse med kondisjon.
Gymnastikk: Muscle-ups, push-ups og håndstående og andre aktiviteter innen gymnastikk
Vektløft: Snatch, overhead squats, deadlift osv.
Innen CrossFit holder man fokus på disse tre kategoriene ettersom det vil resultere i varierende stimuli. Målet er ikke å bli mester på en spesifikk øvelse, men heller å få kunnskap innen alle øvelsene. Jack of all trades, master of none.
Det er viktig å forstå hvor mye tid du bruker på hvert felt når dagen er over, slik at du får oversikt over progresjonen din. Som en del av CrossFit 46 blir du alltid oppdatert slik at du ikke mister oversikt over viktige deler av treningsprosessen! Ta deg en tur innom hos oss!
1.1 Mandag
Every :90 x 6
Build to todays heavy Snatch (power or squat)
Every 4:00 x 5 (weight @ 60% of todays max)
5 Snatch grip deadlift
4 hang power snatch
3 overhead squat
200 m run/250m row/400mbike
1.2 Tirsdag
Every :90 X 8
- 2-4 romanian deadlift @ 3111
- 2-4 standing Arnold Press @ 2112 tempo
Amrap 12 @ 75%
8 power clean 70/50
6 no pushup burpee over bar
4 strict handstand pushup / yoga pushup
200m run
1.3 Onsdag
Every 2:30 x 3
2 weighted pull ups @ 3111
Straight into…
Max unbroken BW strict pullups
(If banded, use different bands/if ring row – different stance)
*Work on Squat movement/mobility during rest
For weight (Unbroken sets)
20 – 20 – 20
Abmat Situps
15 – 12 – 9
Front Squat (bar or Kbs) @ 30X1
TC: 20
1.4 Torsdag
Flush
36 minutes
2:00 Bike/Row/Run/Ski
1:00 Alternating Single Leg Sit to Stand
1:00 Alternating Quadruped Shoulder CARs
2:00 Bike/Row/Run/Ski
1:00 Goblet Wall Sit with Pulse
1:00 Alternating Toe Touch (light weight)
2:00 Bike/Row/Run/Ski
2:00 Dynamic Mobility of choice
1.5 Fredag
40 minutes @ Sustainable effort
Buy in: 1600m jog
500/400 m row
20 Plank March
10 Sprawl
:20 Hanging Hollow Hold
500/400 m row
20 Prisoner Tall Kneeling To Standing
10/side Sideplank Rotations
500/400m row
20 heavy rkbs
10/side Single Leg Hip Extension (hold 1 sec on top)
:20 Arrested Superman Hold
2.1 Mandag
Every :90 x 6
Snatch Pull + Hang Snatch + High Hang Snatch (Power or Squat)
Alternating rounds of 2:00 x 6
1: Assault bike, BikeErg, row @ 80%
2: 8 High Hang Power Snatch 40/30 + 10 burpee over bar
2.2 Tirsdag
ALT EMOM 12
- 6-8 Ring/Bar Pullup @ 3111
- Weighted Alternating Step-Up on box
- :50 hip mobility
Amrap 12 @ 75%
8 no pushup burpee box jump
12 Russian kettlebell swing @ 32/24
10 Rotation Slamball @15/10
1:00 rest
2.3 Onsdag
3 rounds for quality
6 Romanian Deadlift @ 3111
5 rep/side Single arm db/kb press @ 2112
4 strict toes to bar/rings @ controlled descent
TC:10
For time:
Row 1000m
30 toes to bar
20 push press @ 40/25
100 DU
2.4 Torsdag
30 minutes @ 50-70% (flush)
1:00 bike/row/run
1:00 skipping(du/singles)
1:00 farmer carry
1:00 plank
1:00 broad jumps
1:00 banded monster walk (forward – backward)
2.4 Torsdag
30 minutes @ 50-70% (flush)
1:00 bike/row/run
1:00 skipping(du/singles)
1:00 farmer carry
1:00 plank
1:00 broad jumps
1:00 banded monster walk (forward – backward)
2.5 Fredag
Core Tabata: (:20on/:10 off x 16)
1: Hollow rock hold
2: Superman hold
3: Side plank rotations (right)
4: Side plank rotations (left)
Strict «Nicole»
In 20 minutes:
Run 400m
Max rep Strict Pull Ups/ring rows
3.1 Mandag
Every :90 x 6
Segmented Snatch Deadlift + Hang Snatch Pull + Hang Power Snatch (ssdl: 2 sec pause *rett over bakken, *under kne og *midt på lår)
Every 4:00 x 4
5 hang power snatch 50/35
10 slamball 10/15
:30 max row/bike
3.2 Tirsdag
EMOM 12
- 4 romanian deadlift @ 3111 tempo
- 10 hr pushups/hspu
- :30 DU practice
3 Rounds:
400m run
12 alternating db hang power snatch @ 22,5/15
35 DU
3.3 Onsdag
ALT EMOM 12
- 4-6 Ring/Bar Pullup @ 3111
- :30 RKC Plank
- Hip Mobility
- :30 Superman Hold
EMOM 14
- 10 Thrusters 40/30
- 20 Kettlebell swing 24/16
3.4 Torsdag
35 minutes flush
2:00 bike/row/run
1:00 skipping(du/singles)
1:00 front leaning rest
1:00 alternating single leg hip thrust
1:00 side plank right
1:00 side plank left
3.5 Fredag
500m row x 6 @ sustainable effort
Set rest to 3:00 on rower, during rest do…
- 3 strict toes to bar
- 10 sprawl
- :15 second tuck hang
Prøv deg ut på en av disse programmene! Velkommen til Crossfit 46.