WOD Eldri WOD

30.05.2016
Til hamingju Ísland
Til hamingju þú, fyrir að tilheyra þessum
úrvalshópi sem íslendingar eru

CrossFit Hetjurnar okkar stóðu sig, aftur og enn, frábærlega á stórmóti í CrossFit

Meridian Regionals (Meridian = Evrópa + Afríka)
fór fram um helgina í Madrid og Íslendingar komu, sáu og sigruðu, again !!!

Íslensku keppendurnir unnu 5 sæti, af þeim 15,
sem í boði voru á heimsmeistaramótið í LA sem
tram fer í lok Júlí og gaman að nefna að Íslendingar eru í 2 liðum til viðbótar sem fara til LA

Keppnisfólkið frá CrossFit Reykjavík stóð sig vel í harðri keppni og við óskum þeim öllum til hamingju
um leið og við hvetjum alla til að taka þessar hetjur sér til fyrirmyndar og vinna hart að því að láta drauma sína rætast.

fh/CFRvk
Evert Víglundsson
Metcon
Veldu réttan styrkleikaflokk til að viðhalda góðri tækni og hámarks instensity

Þegar þú velur flokk Rx, Sc1 eða Sc2
skaltu hafa í huga:
- Tæknilega færni og styrk
- Þol og úthald
- Þú ættir að geta amk allt í flokknum, en hefur alltaf möguleikann á að skala einstakar æfingar upp svo að henti betur þínum eiginleikum

Með réttri skölun verða gæði æfinganna þinna meiri, þú nærð fyrr tökum á tækni og árangurinn þinn á öllum sviðum verður stöðugri og örari !!!

MOVE LIKE YOU CARE !!!
Rx : Metcon (Time)
Á tíma - þak 24 mín

45 Burpees
45 Kb´Sveiflur 24/16 kg
400m Hlaup
27-18
V-Ups
HR-Armbeygjur
400m Hlaup
21-15-9
alternating Kb´Squat Snatch 24/16 kg
Tær í Stöng
400m Hlaup
Skráið tíma í skor
Sc1: Metcon (Time)
Á tíma - þak 24 mín

38 Burpees
38 Kb´Sveiflur 20/12 kg
350m Hlaup
22-16
V-Ups
HR-Armbeygjur
350m Hlaup
18-12-8
Kb´Squat Snatch 20/12 kg
Hnélyftur
350m Hlaup
Sc1:
- Færri rep, samtala 38
- Styttra hlaup, 350m
- Léttari bjalla, 20/12 kg
- Þú mátt gera Snatch í stað Squat Snatch
- Þú mátt gera Hnélyftur í stað Tær í Stöng

Mundu að þú getur alltaf skalað einstaka æfingar upp

Skráðu tíma í skor
Sc2: Metcon (Time)
Á tíma - þak 24 mín

32 Burpees
32 Kb´Sveiflur 16/8 kg
300m Hlaup
19-13
V-Ups
HR-Armbeygjur
300m Hlaup
16-10-6
alternating Kb´Snatch 16/8 kg
Hnélyftur
300m Hlaup
Sc2:
- Færri rep, samtala 32
- Styttra Hlaup, 300m
- Léttari bjalla, 16/8 kg
- Þú mátt gera Armbeygjur á hnjám
- Snatch í stað Squat Snatch
- Hnélyftur í stað Tær í Stöng

Mundu að þú getur alltaf skalað einstaka æfingar upp

Skráðu tíma í skor
MWOD
Nudda kálfa og læri á rúllu
Dragon Pose 90/90s
Low Dragon Pose 90/90s
Sófateygja 2-3m hvoru megin

bjork

              Björk eftir góða æfingu

 

WOD 1

LINDA

10-9-8-7-6-5-4-3-2-1

Réttstaða 1.5 BW

Bekkpressa BW

Clean 3/4 BW

 

BW = Body Weight 

 

WOD 2

LINDA

með hæfilegri skölun á þyngd

 

MWOD

Fram- og hliðarlæri

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