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קרוספיט 030526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Inchworms 8 Empty Bar Front Squats 10 Scap Pull-Ups Strength: E2.5MOM X 5 Sets Front Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8-10 DB Strict Press Metcon: 6 Rounds for time 200 m Run 20 KB Swings American 24/16KG 4 Wall Walk / 8 Inchworm 14 min T.C Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 Biceps curl Partner B: Plank Hold Switch After V-Ups

קרוספיט 040526

Warm-Up: 2 Rounds: 30 Seconds Row 8 PVC Pass-Throughs 8 Inchworms 10 Air Squats Skill: Weightlifting: Snatch Complex Hang Power Snatch + Squat Snatch E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Chase Perfect Positions Progression: Hang High Pull → Hang Snatch → Squat Snatch Metcon: 14 Minute AMRAP: 12/10 Cal Row 10 KB's Hang Power Clean 24x16KG 10 KB's Front Squats 24x16KG

אינטנס 040526

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Cossack Squats 6 Inchworms 6 Scap Pull-Ups or Ring Rows Metcon: 35 Min Ladder For Time 1-2-3-4-5-6-7-8-9-10 Barbell Hang Power Clean 50/35 kg Box Jump Overs Handstand Push-Ups or Pike Push-Ups After each ladder level 12/9 Cal Row or Bike

קרוספיט 050526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Air Squats 8 Empty Bar Bench Press 10 Hanging Knee Raises Strength: E2.5MOM X 5 Sets Bench Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: 4 Rounds for time : 400 m Run 50 Air Squats

קרוספיט 060526

Warm-Up: 2 Rounds: 8 Glute Bridges 8 Empty Bar Sumo Deadlifts 10 Air Squats 10 Plank Shoulder Taps Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8-10 Chin-Ups Metcon: For Time: 30 Wall Balls 10/6KG 30 Lateral Box Step-Overs 24/20 30 Burpee 30 Wall Balls 10/6KG Time Cap: 14 Minutes Cash-Out: 4 Minute Partner AMRAP: Partner A: 12 Russian Twists 10/6KG Each Side Partner B: Hollow Hold Switch After Russian Twists

קרוספיט 070526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Inchworms 10 Scap Pull-Ups 8 KB Russian Swings 16/12KG Skill: Double Unders 8min Practice With Coach Then: 10Min EMOM 1st: 30-50 Double Unders / 60 Single-Unders 2nd: 10-14 KB's Bent Over Row Metcon: Metcon: 10 Rounds for time : 2 BM / 4 Pull ups 10 sit-ups 25 double-unders

הנפות אולימפיות 070526

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Tall Clean 10 Tempo Air Squats 3-2-1 5 Clean Pull + Shrug Build-Up: Clean 4x3 @60% 3x2 @65–70% Complex: 4 Sets: 1 Clean Pull (pause at knee) 1 Hang Clean (above knee) 1 Clean 2 Front Squat (controlled tempo) Accessory Work: 3 Rounds For Quality: 6 Front Squat (moderate) 8 Clean Pull (focus on speed) 20–30 sec Front Rack Hold

קרוספיט 080526

Warm-Up: 2 Rounds: 30 Seconds Row 8 Inchworms 10 Air Squats 10 Hollow Rocks Metcon: Part A: 15 Minute AMRAP: 10 Sandbag to Shoulder 50/35KG 10 Rest 3 Minutes Part B: For Time: 1000m Row 30 Hanging Knee Raises Time Cap: 15 Minutes

קרוספיט 090526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Inchworms 10 Air Squats 10 Push-Ups Metcon: Part A - In Pairs: 25 Minute AMRAP: You Go I Go, Full Rounds: 400m Run 15 KB Swings American 24/16KG 12 Lateral Burpees Over Box 12 Box Jumps 24/20 Rest 3 Minutes Part B - In Pairs For Time: 100 Synchronized AbMat Sit-Ups Time Cap: 6 Minutes

קרוספיט 100526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Goblet Squats 16/12KG 10 Push-Ups 10 Hollow Rocks Strength: E2.5MOM X 5 Sets Front Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 8-10 DB Strict Press Metcon: For Time: 21-15-9 Wall Balls 10/6KG DB Snatches 22.5/15KG Pull-Ups 200 m Run Time Cap: 14 Minutes Cash-Out: 4 Minute Partner For Quality: Partner A: 15 AbMat Sit-Ups Partner B: Handstand Hold on Box Switch After AbMat Sit-Ups

קרוספיט 110526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 PVC Snatch Pulls 8 Empty Bar Romanian Deadlifts 10 Hollow Rocks Skill: Weightlifting: Snatch Complex Hang Power Snatch + Squat Snatch E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Chase Perfect Positions Progression: Hang High Pull → Hang Snatch → Squat Snatch Metcon: For Time: 30 D-Ball Over Shoulder 50/35KG 40/32 Cal Bike 50 AbMat Sit-Ups Time Cap: 14 Minutes

אינטנס 110526

Warm-Up: 2 Rounds 30 sec Bike 6 Alternating Lateral Lunges 6 Push-Ups 6 Hollow Rocks Metcon: 35 Min AMRAP 5 Rounds 500 m Row 20 Kettlebell Swings 24/16 kg 15 Burpee Box Jump Overs Then Max Bike Calories in remaining time Score total calories

קרוספיט 120526

Warm-Up: 2 Rounds: 200m Run 8 Empty Bar Bench Press 10 Ring Rows 10 V-Ups Strength: E2MOM X 5 Sets Bench Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: For Time: 3 Rounds: 400m Run 15 Pull-Ups 20 V-Ups Time Cap: 16 Minutes

קרוספיט 130526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Empty Bar Sumo Deadlifts 10 Alternating Step-Ups 24/20 10 Push-Ups Strength: E2.5MOM X 5 Sets Sumo Deadlift 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 8-10 Chin-Ups Metcon: E4MOM x 4 10 Hang Poewr clean 10 STOH In remaining time, perform Max Cal/Reps 1st - Max Cal 2nd- Max Plank Hold 3rd- Max Cal 4th- Max Plank Hold Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 Flutter Kicks Each Side Partner B: Side Plank Hold Right Side Switch Roles and Sides

קרוספיט 140526

Warm-Up: 2 Rounds: 30 Seconds Row 8 Inchworms 10 Air Squats 10 Push-Ups Skill: Double Unders 8min Practice With Coach Then: 10Min EMOM 1st: 30-50 Double Unders or 60 Single-Unders 2nd: 10-14 Dual Kettlebell Bent Over Row Metcon: For Time: 3 Rounds: 500m Row 15 Hand-Release Push-Ups 20 AbMat Sit-Ups Time Cap: 16 Minutes

הנפות אולימפיות 140526

Warm-Up: 2 Rounds: 10 Front Rack Stretch on Box 8 Jump Shrug 10 Front Squats 5 Tall Clean Build-Up: Clean 3x3 @65% 3x2 @70–75% Complex: 4 Sets: 1 Clean Pull 1 Hang Clean (below knee) 1 Clean 1 Front Squat (2-sec pause) Accessory Work: 3 Rounds For Quality: 5 Front Squat (heavier) 6 Clean Pull (heavy but clean) 20–30 sec Front Rack Carry

קרוספיט 150526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Inchworms 10 Air Squats 10 Ring Rows Metcon: Part A: 12 Minute AMRAP: 8 DB Devil Press 22.5/15KG 12 Box Jump Overs 24/20 15/12 Cal Bike Rest 3 Minutes Part B: For Time: 5 Rounds: 10 Pull-Ups 15 Push-Ups 20 Air Squats Time Cap: 18 Minutes

קרוספיט 160526

Warm-Up: 2 Rounds: 30 Seconds Row 8 Alternating Reverse Lunges 10 Push-Ups 10 Ring Rows Metcon: Part A - In Pairs: 24 Minute AMRAP: You Go I Go, Full Rounds: 10 DB Front Squat 60/40 kg 10 Burpee OTB (sync) 20/16 Cal Row Rest 3 Minutes Part B - In Pairs For Time: 200 Wall Balls 10/6KG Time Cap: 6 Minutes

קרוספיט 170526

Warm-Up: 2 Rounds: 8 Cossack Squats 8 Empty Bar Front Squats 10 Ring Rows 10 Plank Shoulder Taps Strength: E2.5MOM X 5 Sets Front Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8-10 DB Strict Press Metcon: For time: 100 double-unders 60 DB's Deadlifts 100 double-unders 45 DB's Hang power cleans 100 double-unders 30 DB's Push jerks RX- 22.5/15 kg 16 min T.C Cash-Out: 4 Minute Partner AMRAP: Partner A: 8 Toes-to-Bar Partner B: Hang from Bar Switch After Toes-to-Bar

קרוספיט 180526

Warm-Up: 2 Rounds: 30 Seconds Ski 8 PVC Snatch Balance 10 Push-Ups 10 Hollow Rocks Skill: Weightlifting: Snatch Complex Hang Power Snatch + Squat Snatch E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Chase Perfect Positions Progression: Hang High Pull → Hang Snatch → Squat Snatch Metcon: 14 Minute AMRAP: 8 DB Devil Press 22.5/15KG 10 Chest-to-Bar Pull-Ups 12/10 Cal Row

אינטנס 180526

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Front Squats 6 PVC Pass-Throughs 6 Sit-Ups Metcon: Every 7 min × 5 rounds 15/12 Cal Bike Then 21-15-9 Dumbbell Thrusters 2×15/10 kg Ring Rows Rest with remaining time Score slowest round time

קרוספיט 190526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Empty Bar Bench Press 10 Ring Rows 8 DB Romanian Deadlifts 10/7.5KG Strength: E2MOM X 5 Sets Bench Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: For time: 60 Sit-ups 50 DB Snatch 22.5/15 kg 40 Sit-ups 30 Pull-ups 20 Sit-ups 10 Bar muscle-ups / 20 Pull ups 14min T.c

קרוספיט 200526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Empty Bar Sumo Deadlifts 10 DB Romanian Deadlifts 10/7.5KG 10 Hanging Knee Raises Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8-10 Chin-Ups Metcon: 14 Minute AMRAP: 8 DB Hang Power Cleans 22.5/15KG 10 Box Jump Overs 24/20 12 Toes-to-Bar Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 V-Ups Partner B: Hollow Hold Switch After V-Ups

קרוספיט 210526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Empty Bar Good Mornings 10 Hanging Knee Raises 5 Sandbag Deadlifts 50/35KG Skill: Double Unders 8min Practice With Coach Then: 10Min EMOM 1st: 30-50 Double Unders or 60 Single-Unders 2nd: 10-14 Dual Kettlebell Bent Over Row Metcon: 15 Minute AMRAP: 10/8 Cal Bike 10 Sandbag to Shoulder 40/20KG 8 Burpee OTSB

הנפות אולימפיות 210526

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Muscle Clean 10 Band Pull-Aparts 5 Tall Clean Build-Up: Clean 3x2 @70% 3x2 @75% 3x1 @80–82% Complex: 4 Sets: 1 Clean Pull (pause at knee) 1 Hang Clean 1 Clean 1 Front Squat Accessory Work: 3 Rounds For Quality: 5 Front Squat (heavy) 6 Clean Deadlift 20–30 sec Front Rack Hold

קרוספיט 230526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Inchworms 10 Scap Pull-Ups 10 Air Squats Metcon: In Team Of 2- IGUG For time 20-40-60-80-100 DB Snatch Meter Walk Lunges 8 Burpee OTDB Part 1: Go to work for half of the rehearsals Part 2: 200 m Row *You can divide it however you want. 30 min Time Cap

קרוספיט 240526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Empty Bar Front Squats 10 Push-Ups 10 AbMat Sit-Ups Strength: E2.5MOM X 5 Sets Front Squat 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 8-10 DB Strict Press Metcon: 3 rounds for time of: 20 burpees 21 Alt.DB Hang Power clean 22.5/15kg 12 Alt.DB STOH 22.5/15kg 12 min T.C Cash-Out: 4 Minute Partner For Quality: Partner A: 12 Russian Twists 10/6KG Each Side Partner B: Plank Hold Switch After Russian Twists

קרוספיט 250526

Warm-Up: 2 Rounds: 30 Seconds Row 8 PVC Pass-Throughs 8 Goblet Squats 16/12KG 10 Scap Pull-Ups Skill: Weightlifting: Snatch Complex Hang Power Snatch + Squat Snatch E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Chase Perfect Positions Progression: Hang High Pull → Hang Snatch → Squat Snatch Metcon: For Time: 5 Rounds: 15/12 Cal Row 10 KB Thrusters 2x24/2x16KG 1 min Plank hold Time Cap: 14 Minutes

אינטנס 250526

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Ring Rows 6 Shoulder Taps Metcon: 35 Min Partner Chipper For Time One works one rests Split reps as needed 100 Dumbbell Box Step Overs 2×15/10 kg 80 Dumbbell Push Press 2×15/10 kg 80 Sit-Ups 60 Alternating Dumbbell Clean and Jerk 17.5/12.5 kg 60 Burpees 80/64 Cal Row or Bike

קרוספיט 260526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Empty Bar Bench Press 8 DB Deadlifts 10/7.5KG 10 Hanging Knee Raises Strength: E2MOM X 5 Sets Bench Press 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique Metcon: For Time: 21-15-9 Hang Clean and Jerks 55/35kg Toes-to-Bar 200 m Run Time Cap: 12 Minutes

קרוספיט 270526

Warm-Up: 2 Rounds: 8 Glute Bridges 8 Empty Bar Sumo Deadlifts 10 KB Romanian Deadlifts 16/12KG 10 Air Squats Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 8-10 Chin-Ups Metcon: 15 Min AMRAP 15 Wall Balls 10/6KG 10 Ring Dips 15 MB Box Step Over 10/6KG Cash-Out: 4 Minute Partner AMRAP: Partner A: 8 Hanging Knee Raises Partner B: L-Sit Hold on Parallettes Switch After Hanging Knee Raises

קרוספיט 280526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Empty Bar Thrusters 10 Ring Rows 10 Push-Ups Skill: Double Unders 8min Practice With Coach Then: 10Min EMOM 1st: 30-50 Double Unders or 60 Single-Unders 2nd: 10-14 Dual Kettlebell Bent Over Row Metcon: 15 Minute EMOM: 1st: 6 Thrusters 40/30KG 2nd: 6 Chest-to-Bar Pull-Ups 3rd: 60 Single-Unders

הנפות אולימפיות 280526

Warm-Up: 2 Rounds: 10 Front Rack Stretch 8 Jump Shrug 10 Front Squat (empty bar) 5 Tall Clean Build-Up: Clean 3x2 @80% 2x1 @85% 2–3x1 @88% Complex: 3–4 Sets: 1 Clean Pull 1 Hang Clean 1 Clean 1 Front Squat (heavier than previous weeks, stay sharp) Accessory Work: 2–3 Rounds For Quality: 4 Front Squat (heavy) 5 Clean Pull (fast + aggressive) 20–30 sec Front Rack Hold

קרוספיט 290526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Inchworms 10 Air Squats 10 Hanging Knee Raises Metcon: For time: 50 Box jumps 50 KB swings 50 Pull-ups 50 KB Hang Power clean 50 T2B 50 KB Push press 50 wall-ball shots 50 burpees RX- 24/16 kg 35 min T.C

קרוספיט 300526

First round in order and add 2 reps to each exercise in each round.

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