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הנפות אולימפיות 300426

Warm-Up: 3 Rounds: (empty bar) 8 90/90 8 Therapy squat 8 Cat Cow Warm up 2: 3 Rounds: (empty bar) 8 Hang Muscle Snatch 8 Overhead Squat Build-Up: Build to a new 1RM Snatch Cash out: 3 Sets 3-5 Hanging Band Technique Overhead Squat

קרוספיט 300426

Warm-Up: 3 Rounds: 10 m Frog walking / Air sqaut 10 Up down dog 10 Scap Pull-Ups Strength: E2.5MOM x 5 Sets: Front-Squat 5-5-5-5-5 65%-65%-65%-65%-65% Metcon: 03:00 On / 01:00 Off x3 For each sets 9-6-3 G2OH 50/35 kg Box Jump Over in remaining time, perform max reps of Set 1: T2B Set 2: C2B Pull ups Set 3: BMU

קרוספיט 010526

REL Community Games 2026

קרוספיט 020526

Warm-Up: 3 Rounds: 8 Scap Pull-Ups 10 Hollow Rocks 20sec Dead Bug Hold Skill: Toes To Bar — 8 Min Practice With Coach Then: 10 Min EMOM: Min 1: 8-14 Toes To Bar Min 2: 16 KB Swings 24/16KG Metcon: ״DT״ For Time 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx- 70/47.5 kg

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: 3 Rounds for time 200 m Run 20 KB Swings American 24/16KG 20 HSPU / H.R Push ups 12 min T.C Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 V-Ups 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 12

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

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

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אפריל 2026