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קרוספיט 111225

Warm-Up: 3 Rounds: 10 Good Morning PVC 10 Step-Up 10 Deadlift With Empty Bar Strength: Deadlift E2.5MOM X 5 Sets 5-5-5-5-5+ @ 55%-65%-70%-75%-80% After Sets 1-3: 15-30 Sec L-Sit Hold Metcon: 16Min AMRAP: 10 Pull ups 12 Box Jump 60/50 14 V-Ups

פאוורבילדינג 111225

Warm-Up: 10 Banded Hamstring Curls 8 Hip Hinge PVC Drill 10 Reverse Hyper on Bench (controlled) 10 Bird Dog Each Side Strength: E2.5.MOM X5 Romanian Deadlift 6-6-6-6-6 60%-65%-70%-75%-80% Superset: 3 Sets Rest 75s 10 Sandbag Front Squats 12 One-Arm DB Row Each Arm Triple Set: 3 Sets Rest 60s 12 DB Concentration Curls Each Arm 15 DB Overhead Triceps Extension 30s Hollow Hold

קרוספיט 121225

BUY-IN 50 Sit-Ups 4 Rounds Row 200m 10 Wall Balls 10 Box Step up 10 DB Snatch (Alt.) 2 Rounds Row 200m 20 Wall Balls 20 Box Step up 20 DB Snatch (Alt.) 3 Rounds Row 200m 30 Wall Balls 30 Box Step up 30 DB Snatch (Alt.) 1 Rounds Row 200m 40 Wall Balls 40 Box Step up 40 DB Snatch (Alt.) BUY-OUT 50 Sit-Ups Time cap: 36 min

קרוספיט 131225

Warm-Up: 3 Rounds: 150m Run 10 Med-Ball Squat 10 Ring Row Metcon: 36Min AMRAP: Partner 2 400m Run Partners Run Together 30 Wall-Ball 10/6KG 20 DB's Box Step-Up 2x15/10KG 20 Toes-To-Bar

הנפות אולימפיות 141225

Warm-Up: 2 Rounds: 10 PVC Pass-Under 8 Scarecrow Snatch 10 Banded Face Pulls 5 Snatch Balance Build-Up: Full Snatch 3x2 @65% 2x2 @70% Complex: E2MOM x5 2 Snatch Pulls 2 Hang Power Snatch 1 Full Snatch 2 Overhead Squats Accessory: 3 Rounds For Quality: 10 Snatch Grip Deadlifts 12 V-Ups 10 Good Mornings

קרוספיט 141225

Warm-Up: 3 Rounds: 20 Single-Unders 6 Scap Pull-Ups 8 Hollow Rock Skill: Kipping Pull-Ups Practice 8Min Kipping Swing Drills For Quality then 10Min EMOM Alt: Minute 1: 3-8 Kipping Pull-Ups Minute 2: 12 Dumbbell Pullover Metcon: For Time: 21-15-9: Front Squat 50/35KG Burpee OTB Time Cap: 12 Minutes

קרוספיט 151225

Warm-Up: 2 Rounds: 10 Air Squats 10 Hip Circle Walk 10 Empty Bar Front Squats Strength: Back Squat E2.5MOM X 5 Sets 3-3-3-3-3+ @ 60%-70%-75%-80%-85% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 2 Rounds for time of: 35 pull-ups 35 STOH 50/35 kg 16 min TC Cash-Out: 5Min EMOM: 30 Sec Hollow Hold 30 Sec Rest

אינטנס 151225

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Power Cleans 6 Push-Ups 6 PVC Good Mornings Metcon: Every 4 min × 7 Rounds 8 Power Cleans 50/35 kg 12 Push-Ups 200 m Run Max Bike Calories in remaining time Score total calories

קרוספיט 161225

Warm-Up: 3 Rounds: 10 PVC Strict Press 8 Ring Row 10 Jump Rope Strength: Push-Press E2MOM X 5 Sets 3-3-3-3-3+ @ 60%-70%-75%-80%-85% Metcon: 16Min EMOM: Minute 1: 14 Box Jump Over 60/50 Minute 2: 40 Double-Unders Minute 3: 12 Sit-Ups Minute 4: Rest Cash-Out: 3 Rounds For Quality: 12 Banded Good Morning 30 Sec Dead Hang

קרוספיט 171225

Warm-Up: 2 Rounds: 10 Front Rack Lunge No Weight 8 Inchworm To Push-Up 10 PVC Clean High Pull Strength: Hang Power Clean + Front Squat Every 2:00 X 6 Sets Moderate Heavy Technique Focus, No Misses Metcon: Every 3 minutes X 4 Rounds 12 toes-to-bars 12 KB swings 24/16 kg 20 KB walking lunges 24/16 kg

קרוספיט 181225

Warm-Up: 3 Rounds: 8 KB Romanian Deadlift Light 8 Step-Up 10 Hip Bridge Strength: Deadlift E2.5MOM X 5 Sets 3-3-3-3-3+ @ 60%-70%-75%-80%-85% After Sets 1-3: 15-30 Sec L-Sit Hold Metcon: 14 min AMRAP 12 DB's Front Squat 2x17.5/12.5KG 10 Pull-Ups 12 Cal Row

פאוורבילדינג 181225

Warm-Up: 10 Banded Hip Abductions 8 Tempo Box Squats 3-1-1 10 Glute Bridge March 10 PVC Pass-Throughs Strength: E2.5.MOM X5 Romanian Deadlift 5-5-5-5-5 65%-70%-75%-80%-85% Superset: 3 Sets Rest 75s 12 Barbell Hip Thrusts 10 Seated DB Arnold Press Triple Set: 3 Sets Rest 60s 12 BB Straight-Bar Curls 15 DB Kickbacks Each Arm 20 Plate Sit-Ups

קרוספיט 191225

Warm-Up: 2 Rounds: 8 Cal Row 10 Air Squats 10 Push-Ups Metcon: For time: 30 Handstand push-ups 30 Deadlifts 30 Ring Row 30 Power cleans 30 Pull-ups 30 Thrusters RX- 60/40 kg 35 min T.C

קרוספיט 201225

Warm-Up: 3 Rounds: 100m Run 10 Walking Lunge 10 PVC Push Press Metcon: 2 Rounds- Partner 2 400 m Run (together) 40 Box Jumps 400 m Run (together) 40 DB Snach 22.5/15 kg 400 m Run (together) 40 plank high five (together)

הנפות אולימפיות 211225

Warm-Up: 2 Rounds: 10 Front Rack Stretch 8 Jump Shrug 10 Front Squat (PVC) 5 Jerk Balance Build-Up: Clean & Jerk 3x2 @70% 2x1 @75% Complex: E2MOM x5 1 Clean Pull 1 Hang Clean 1 Full Clean 1 Front Squat 1 Split Jerk (pause in dip) Accessory: 3 Rounds For Quality: 10 Front Rack Bulgarian Split Squats 10 Barbell Hip Extensions 15 Hollow Rocks

קרוספיט 211225

Warm-Up: 3 Rounds: 25 Single-Unders 6 Scap Pull-Ups 6 Hollow Rock 6 Arch Hold Skill: Kipping Pull-Ups Practice 8Min Kipping Swing Drills For Quality then 10Min EMOM Alt: Minute 1: 3-8 Kipping Pull-Ups Minute 2: 12 Dumbbell Pullover Metcon: For Time: 40 Pull-Ups 80 Walking Lunge Bodyweight 120 Sit-Ups Time Cap: 18 Minutes

קרוספיט 221225

Warm-Up: 2 Rounds: 10 Air Squats 10 Glute Bridges 10 Empty Bar Back Squats Strength: Back Squat E2.5MOM X 5 Sets 5-5-3-3-1+ @ 65%-75%-80%-85%-90% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 13Min AMRAP: 10 Thruster 45/30KG 12 Box Jump Over 60/50 14 Toes-To-Bar Cash-Out: 4Min EMOM: 20 Sec Hollow Hold 20 Sec Side Plank Alt Sides

אינטנס 221225

Warm-Up: 2 Rounds 30 sec Jog 6 Air Squats 6 Sit-Ups 6 Scap Pull-Ups Metcon: 35 Min Partner AMRAP 400 m Run together 30 Wall Balls 10/6 kg 20 Pull-Ups 30 Alternating DB Snatch 17.5/12.5 kg

קרוספיט 231225

Warm-Up: 3 Rounds: 8 PVC Push Press 8 Ring Row 12 Jump Rope Strength: Push-Press E2MOM X 5 Sets 5-5-3-3-1+ @ 65%-75%-80%-85%-90% Metcon: For Time: 5 Rounds: 12 DB Push Press 2x17.5/12.5KG 15 Wall-Ball 10/6KG 200m Run Time Cap: 18 Minutes Cash-Out: 5Min Easy Flow: 10 Cat-Camel 10 Thoracic Openers Each Side 20 Sec Child Pose

קרוספיט 241225

Warm-Up: 2 Rounds: 10 Front Squat PVC 8 Drop to Power Position 10 Lateral Lunge Strength: Hang Power Clean + Front Squat Every 2:00 X 6 Sets Heavy Technique Day Stop Before Failure Metcon: For Time 10-9-8-7-6-5-4-3-2-1 Front Squat Wall Walk 12 min T.C

קרוספיט 251225

Warm-Up: 3 Rounds: 8 Good Morning PVC 8 Reverse Lunge 10 Hip Bridge March Strength: Deadlift E2.5MOM X 5 Sets 5-5-3-3-1+ @ 65%-75%-80%-85%-90% After Sets 1-3: 15-30 Sec L-Sit Hold Metcon: 15Min AMRAP: 10 DB's Deadlift 2x22.5/15KG 12 Ring Dips 14 Cal Row

פאוורבילדינג 251225

Warm-Up: 10 Banded Good Mornings 8 Empty-Bar Good Mornings 10 Cat-Camel 10 Dead Bug Strength: E2.5.MOM X5 Romanian Deadlift 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 10 Barbell Reverse Lunges Each Leg 12 KB Gorilla Rows Triple Set: 3 Sets Rest 60s 12 DB Incline Curls 15 DB Lateral Raises 12 Ab Wheel Roll-Outs

קרוספיט 261225

Warm-Up: 2 Rounds: 8 Cal Row 10 Air Squats 10 Dead Bug Metcon: For time: 10 Wall Ball 50 Calorie row 10 Wall Ball 25 KB's deadlifts 10 wall Ball 25 KS's Hang Power cleans 10 Wall Ball 25 KB's Push Press 10 Wall Ball 50 calorie row RX- 24/16 kg 40 min T.C

קרוספיט 271225

Warm-Up: 3 Rounds: 100m Run 10 Jumping Jacks 10 PVC Overhead Squat Metcon: 35Min Partner AMRAP: 20 GTOH 20/10 kg 20 Box Jump Over 60/50 20 Sit-Ups 40 Double-Unders *E4mom- Go to 200 m Run together

הנפות אולימפיות 281225

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squats 5 Snatch Drop Build-Up: Full Snatch 3x2 @75% 2x1 @80% Complex: E2MOM x5 1 Snatch Pull (above knee) 1 Hang Snatch 1 Full Snatch 1 Overhead Squat 1 Snatch Balance Accessory: 3 Rounds For Quality: 10 Snatch Grip Deadlift 10 Good Mornings 12 Toes-to-Bar

קרוספיט 281225

Warm-Up: 3 Rounds: 25 Single-Unders 6 Scap Pull-Ups 8 Hollow Rock Skill: Kipping Pull-Ups Practice 8Min Kipping Swing Drills For Quality then 10Min EMOM Alt: Minute 1: 3-8 Kipping Pull-Ups Minute 2: 12 Dumbbell Pullover Metcon: 14Min EMOM: Minute 1: 6-10 chin ups Minute 2: 40 Sec Plank Minute 3: 16 knees to chest Minute 4: 40 Single-Unders

קרוספיט 291225

Warm-Up: 2 Rounds: 10 Air Squats 10 Glute Bridge 10 Empty Bar Back Squat Strength: Back Squat E2.5MOM X 5 Sets 5-5-5-5-5 @ 65% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 21-15-9 for time of: Toes-to-bars Burpee box jump-overs 14 min T.C Cash-Out: 4Min EMOM: 30 Sec Hollow Hold 30 Sec Rest

אינטנס 291225

Warm-Up: 2 rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: Every 3 min × 10 rounds Odd rounds: 200 m Run 12 Dumbbell Thrusters 2×15/10 kg Even rounds: 12/9 Cal Row 15 Sit-Ups 12 Burpees

קרוספיט 301225

Warm-Up: 3 Rounds: 8 PVC Strict Press 8 Ring Row 10 Jump Rope Strength: Push-Press E2MOM X 5 Sets 5-5-5-5-5 @ 65% Metcon: For Time: 4 rounds 400 m Run 50 Air squats Time Cap: 16 Minutes Cash-Out: 5Min Easy Flow: 10 Thoracic Rotations Each Side 20 Sec Lat Stretch Each Side

קרוספיט 311225

Warm-Up: 2 Rounds: 10 Front Squat PVC 10 Hip Hinge PVC 10 Lunge With Twist Strength: Hang Power Clean + Front Squat Every 2:00 X 6 Sets Light Technique Work Only Start Around 50% Metcon: 15Min AMRAP: 10 DB Power Clean 27.5/17.5 KG 12 Goblet Squat 27.5/17.5 KG 14 Push-Ups

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