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קרוספיט 240426

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Ring Rows 6 Alternating Lunges Metcon: 30 Min Partner Chipper For Time One works one rests Split reps as needed Equipment one pair of dumbbells + one box 140 Dumbbell Box Step Overs 2×15/10 kg 120 Dumbbell Push Jerks 2×15/10 kg 100 Renegade Rows total reps 2×15/10 kg 80 Burpees 120 Sit-Ups

קרוספיט 250426

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: 12 Min AMRAP Partners Alternate every 2 minutes 0:00–2:00 Partner A 10 reps Dumbbell Thrusters 2×22.5/15 kg Partner B max reps Plank Hold 2:00–4:00 Partner A 10 reps Box Jump Overs Partner B max reps V-Ups 4:00–6:00 Partner A 10 reps Pull ups / Ring Row Partner B max reps Burpees 6:00–8:00 Partner A 10 reps Alternating Dumbbell Clean and Jerk 22.5/15 kg Partner B max reps Wall sit Hold 8:00–12:00 Partner A+B Max m Run

קרוספיט 260426

Warm-Up: 2 Rounds: 20 Jumping Jacks 6 Push ups 10 Cat cow Strength: E2.5MOM x 5 Sets: Bench-Press 5-5-5-5-5 65%-65%-65%-65%-65% Metcon: For Time: 30-20-10 Wall Balls 10/6KG KB's Gorilla Row KB's Front rack reverse Lunges Time Cap: 12 Minutes

קרוספיט 270426

Warm-Up: 3 Rounds: 8 Empty Bar RDLs 10 Cossack Squats 20sec Bird Dog Each Side Strength: E2.5MOM x 5 Sets: Sumo-Deadlift 5-5-5-5-5 65%-65%-65%-65%-65% After Sets 1-3: 8-16 Diamond Push-Ups Metcon: AMRAP 12 Minutes: 12 KB Swings 20/14KG 12 Push-Ups 12 Air Squats

אינטנס 270426

Warm-Up: 2 Rounds 30 sec Bike 6 Empty-Bar Power Cleans 6 Push-Ups 6 Alternating Lunges Metcon: 35 Min Partner AMRAP One works one rests Split reps as needed 60 Barbell Power Cleans 50/35 kg 60 Box Jump Overs 60 Sit-Ups 60 Burpees 80/64 Cal Row

קבוצת ריצה 280426

Warm Up: 400m run Run: 10min: 400m Slow 400 Fast 10min: 200m Slow 200m Fast Cool dwon: 1-2km

קרוספיט 280426

Warm-Up: 2 Rounds: 10 Air squat 8 Inch Worms 10 Scap Push-Ups Skill: E2MOM x 6 Sets: Snatch Pull + Hang Power Snatch + OHS Start at 50-60% and climb, no failures Progression: Snatch Grip Deadlift → Hang High Pull → Hang Power Snatch → OHS Metcon: 2 Rounds For Time: 40 G2OH 20/15 kg 30 Plate Sit ups 20 Box Jumps 20/16 Time Cap: 12 Minutes

קרוספיט 290426

Warm-Up: 2 Rounds 20 sec Row or Bike 6 Inchworms 10 Lunges Metcon: Every 7 min complete 20/16 Cal Bike Then AMRAP in remaining time 12 Dumbbell Front Squats 2×15/10 kg 10 Ring Dips or Box Dips 14 Kettlebell Swings 24/16 kg 12 V-Ups

הנפות אולימפיות 300426

Warm-Up: 3 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 8 Overhead Squat (empty bar) 5 Power Snatch + Overhead Squat (light) Build-Up: Build to a new 1RM Snatch Then 3-5 singles @90% for sharp technique and stability Complex: Technique Prep Sets: 1 Snatch Pull 1 Snatch 1 Overhead Squat Use light to moderate loads only, perfect speed under the bar

קרוספיט 300426

Warm-Up: 3 Rounds: 8 Empty Bar Front Squats 10 Alternating Lunges with Reach 8 Scap Pull-Ups Strength: E2.5MOM x 5 Sets: Front-Squat 5-5-5-5-5 65%-65%-65%-65%-65% After Sets 1-3: 5-10 Strict Pull-Ups Metcon: For Time: 25-20-15-10-5 Air Squats DB Snatches 22.5/15KG Time Cap: 12 Minutes

קרוספיט 010526

Warm-Up: 2 Rounds 20 sec Bike 6 Air Squats 6 Ring Rows 6 Alternating Lunges Metcon: 30 Min Partner AMRAP You go I go full rounds 8 Dumbbell Devil Press 2×15/10 kg 10 Box Jump Overs 12 Ring Rows 14 Sit-Ups 16/12 Cal Row or Bike

קרוספיט 020526

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 Metcon: 14 Minute AMRAP: 12/10 Cal Row 10 KB's Hang Power Clean 24x16KG 10 KB's Front Squats 24x16KG 12

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

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אפריל 2026