WOD Eldri WOD

26.08.2016
"My goal is to always be the best me"
- Katrín Tanja Davíðsdóttir
Metcon
Katrín Tanja "OKKAR" kemur heim í dag ! og að sjálfsögðu höldum við daginn hátíðlegan eins og sannir CrossFittarar
- Með því að taka hrikalega á því !!!

Katrín er að koma heim til Íslands í fyrsta sinn eftir glæstan "repeat" sigur á CrossFit Games í júlí síðastliðnum

Með þessum glæsilega sigri varð Katrín önnur af tveim konum í heiminum til að sigra Games tvisvar og svo skemmtilega vill til að báðar þessar konur æfa í CrossFit Reykjavík - Annie Mist vann 2011 og 12, ef þú ekki vissir :)

Svona verður dagskráin yfir daginn

- WOD dagsins er nýtt og heitir Two Time Champ og má því tengja báðum meisturunum okkar
- WODið:
- Tvær umferðir, fyrir tvo titla
- 23 rep, af því að báðar voru þær 23 þegar þær unnu í annað sinn (Annie varð reyndar 23 í sept 2012 en látum það liggja milli hluta)
- Mótttökupartý verður fyrir Katrínu um kl. 17:00 í CrossFit Reykjavík
- Allir áhugamenn um Katrínu, CrossFit, Heilsu, Hreysti, Súkkulaði og Lífið sjálft eru hvattir til að mæta og hylla meistarann :)

Sjáumst brosandi á morgun
Rx: Two Time Champ (Time)
2 umferðir - 28 mín þak

200m Hlaup
23 OHS 50/35 kg
200m Hlaup
23 Tær í Stöng
200m Hlaup
23 Power Clean 50/35 kg
200m Hlaup
23 Burpees yfir
Skráðu tíma í skor
Sc1: Metcon (Time)
2 umferðir - 28 mín þak

150m Hlaup
18 Overhead Squat / eða Front Squat 40/27.5 kg
150m Hlaup
18 Tær í Stöng / eða Hnélyftur
150m Hlaup
18 Power Clean 40/27.5 kg
150m Hlaup
18 Burpees yfir
Sc1:
- Styttra hlaup, 150m
- Færri rep, 18
- Léttari stöng, 40/27.5 kg
- Þú mátt gera FS í stað OHS ef þarf
- eða, það sem betra er, léttari OHS til að þjálfa upp þá æfingu
- Þú mátt gera Hnélyftur í stað TíS

Skráðu tíma í skor
Sc2: Metcon (Time)
2 umferðir - 28 mín þak

100m Hlaup
14 Overhead Squat / eða Front Squat 30/20 kg
100m Hlaup
14 Tær í Stöng / eða Hnélyftur
100m Hlaup
14 Power Clean 30/20 kg
100m Hlaup
14 Burpees yfir
Sc1:
- Styttra hlaup, 100m
- Færri rep, 14
- Léttari stöng, 30/20 kg
- Þú mátt gera FS í stað OHS ef þarf
- eða, það sem betra er, léttari OHS til að þjálfa upp þá æfingu
- Þú mátt gera Hnélyftur í stað TíS

Skráðu tíma í skor
MWOD
Nudda læri á rúllu
Nudda rassvöðva á bolta
Dúfa 90/90s
Saddle Pose 2-3m

mariageirisvanur

María Geiri og Svanur hluti af mörgum

Ofurhetjum CrossFit Reykjavíkur

í Masters-flokki

 

WOD dagsins felur í sér æfingarnar í komandi BC-keppni EAS Þrekmótaraðarinnar. Æfingarnar sem við tökum fyrir í dag eru úr einstaklingshluta keppninnnar og eru sem hér segir

 

WOD

 

Á tíma

 

800m Hlaup

25m Dekkjadráttur (bakka)

30 Deck Squats / 30 Uppsetur

25m Dekkjadráttur (bakka)

30 hallandi Armbeygjur / 30 Uppstig 50 cm

25m Dekkjadráttur (bakka)

30 Kb´Sveiflur 32/24 kg / 30 Kb´Hringir 32/24 kg

25m Dekkjadráttur (bakka)

30 Ugluhopp / 30 Axlaflug

100m Dekkjadráttur (áfram)

 

Skráðu tíma

 

MWOD

Vinna í veikleikum

 

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