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קבוצת ריצה 140426

Stairs workout: 5min run Part 1: 20Min AMRAP: Run: 1km 100 stairs Part 2: 2-3km Light&fun

קרוספיט 140426

Warm-Up: 2 Rounds: 10 Cossack Squats 8 10 High Knees 10 Scap Push-Ups Skill: E2MOM x 6 Sets: Snatch Pull + Hang Power Snatch + OHS Start at 50-60% and climb, no failures Metcon: For Time 15-12-9-6-3: Hang Power Snatches 50/35KG Chest-To-Bar Pull-Ups HSPU Time Cap: 16 Min

קרוספיט 150426

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunges Metcon: 35 Min AMRAP 500 m Row/ Run 40 Kettlebell Swings 24/16 kg 30 Box Jump Overs 20 KB's Push Press 24/16 kg 30 Sit-Ups 40 KB's Front Rack Reverse Lunges

הנפות אולימפיות 160426

Warm-Up: 2 Rounds: 10 PVC Pass-Under 8 Scarecrow Snatch 10 Overhead Squat (empty bar) 6 Snatch Balance (empty bar) Build-Up: Snatch 3x1 @85% 2x1 @88% 3x1 @90% Complex: 4 Sets: 1 Snatch Pull above knee 1 Hang Snatch 1 Snatch 1 Snatch Balance 1 Overhead Squat 3-sec pause Accessory Work: 2-3 Rounds For Quality: 5 Snatch Balance moderate-heavy

קרוספיט 160426

Warm-Up: 3 Rounds: 8 Empty Bar Front Squats 10 Spiderman Lunges 8 Scap Pull-Ups Strength: E2.5MOM x 5 Sets: Front-Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% 2 Sec Pause at Bottom in 1st Rep of Every Set After Sets 1-3: 5-10 Strict Pull-Ups Metcon: 6 Ronds For Time: 12 G2OH 20/15 kg 12 Burpee JOTP 12 Cal Row

קרוספיט 170426

Warm-Up: 2 Rounds: 10m Bear Crawl 8 Pike Walk-Outs 10 Shoulder Taps Metcon: Part A: 12 Min Partner AMRAP: 10 Deadlift 80/60KG 10 T2B 20 Wall Balls 10/6KG 4 min Rest Part B: 12 Min Partner AMRAP: 10 Power clean 60/40KG 10 Pull Ups 20 Air squat

קרוספיט 180426

Warm-Up: 3 Rounds: 8 Scap Pull-Ups 10 Mountain Climbers 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: 5 rounds for max reps of: 15 seconds of DB's Front squat 45-second Rest 15 seconds of Weighted Pull-ups 45-second rest 15 seconds of Burpees 45-second rest

קרוספיט 190426

Warm-Up: 2 Rounds: 15 Jumping Jacks 8 Empty Bar Presses 10 Wrist Rocks Then: 5 Empty Bar OHS 20sec Hollow Hold Strength: E2MOM x 5 Sets: Bench-Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: For Time 21-15-9: Power Cleans 50/35KG Pull-Ups OHS 50/35KG Time Cap: 12 Min Cash-Out: I Go You Go 3 Rounds: Partner A: Max Pallof Hold 8/6KG Each Side Partner B: 12 Hollow Rocks Switch

קרוספיט 200426

Warm-Up: 3 Rounds: 8 Empty Bar Good Mornings 10 Cossack Squats 20sec Bird Dog Each Side Strength: E2.5MOM x 5 Sets: Sumo-Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8-16 Diamond Push-Ups Metcon: AMRAP 14 Min: 12 DB's Renegade Row 22.5/15kg 20 DB's Front rack reverse Lunges 12 Alt. V-ups

אינטנס 200426

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Ring Rows 6 Hollow Rocks Metcon: For Time 120/96 Cal Bike 80 Kettlebell Swings 24/16 kg 60 Alternating DB Clean and Jerk 17.5/12.5 kg 40 Handstand Shoulder Taps 30 Pull-Ups or Ring Rows Time Cap 35 min

קבוצת ריצה 210426

Warm up: 400m run Run: 40MIN AMRAP: 100m Rest 30sec 200m run Rest 1min 300m run Rest 1min 400m run Rest 1min 500m run Rest 1min 400m run Rest 1min 300m run Rest 1min 200m run Rest 1min 100m run Rest 30sec

קרוספיט 210426

Warm-Up: 2 Rounds: 10 Spiderman Lunges 8 Pike Walk-Outs 10 Scap Push-Ups Skill: E2MOM x 6 Sets: Snatch Pull + Hang Power Snatch + OHS Start at 50-60% and climb, no failures Metcon: For Time: 50 Double Unders 40 Power clean 45/30KG 30 T2B 20 Box Jump Overs 24/20 Time Cap: 13 Min

הנפות אולימפיות 220426

Warm-Up: 3 Rounds: 10 PVC Front Rack Rotations 8 Tall Clean 8 Front Squat (empty bar) 5 Power Clean + Front Squat (light) Build-Up: Build to a new 1RM Clean Then 3-5 singles @90% for clean technique and confidence Complex: Technique Prep Sets: 1 Clean Pull 1 Clean 1 Front Squat Use light to moderate loads only, perfect positions

קרוספיט 220426

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Samson Lunges 6 PVC Pass-Throughs 6 Scap Pull-Ups or Ring Rows Metcon: 35 Min Ladder For Time 2-4-6-8-10-.. Hang Power Clean 50/35 kg Box Jump Overs Hand Release Push-Ups After each ladder level 10 Cal Row or Bike Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 Med Ball Slams 8/6KG Partner B: Plank Hold Switch After Slams

קרוספיט 230426

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 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 5-10 Strict Pull-Ups Metcon: For Time 21-18-15-12-9-6-3: DB Snatches 22.5/15KG C2B Pull ups Time Cap: 14 Min

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 Row Calories 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 Burpees Partner B max reps Ring Rows 6:00–8:00 Partner A 10 reps Alternating Dumbbell Clean and Jerk 22.5/15 kg Partner B max reps Bike Calories 8:00–10:00 Partner A 10 reps HS Push-Ups Partner B max reps Air Squats 10:00–12:00 Partner A 10 Cal Row Calories Partner B max reps Dumbbell Thrusters 2×22.5/15 kg

קרוספיט 260426

Warm-Up: 2 Rounds: 15 Jumping Jacks 8 Empty Bar Overhead Squats 10 Shoulder Taps Strength: E2MOM 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 Cash-Out: 4 Minute Partner AMRAP: Partner A: 12 Ab Wheel Rollouts Partner B: Side Plank Each Side Switch After Rollouts

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 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

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