קרוספיט 240424

Warm Up: 3 Rounds: 100m Run 8 Bootstraps 8 Samson Lunges 8 Bear Stance Metcon: 30min AMRAP : Max UB Strict Pull Ups 200m Run Max UB Strict Ring Dips 200m Run 15 Heel Elevated Goblet Suqats AHAP 200m Run 15 KBS (R) AHAP

קרוספיט 240424

Warm Up: 3 Rounds: 100m Run 8 Bootstraps 8 Samson Lunges 8 Bear Stance Metcon: 30min AMRAP : Max UB Strict Pull Ups 200m Run Max UB Strict Ring Dips 200m Run 15 Heel Elevated Goblet Suqats AHAP 200m Run 15 KBS (R) AHAP

קרוספיט 250424

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 7 Scorpion Kicks (Each Side) Metcon: 30min EMOM: 1st - 3-5 Deadlifts 2-3 RIR 2nd - 8-12 Alt. DB Thrusters 3rd - 15-20 Fast Sit-Ups 4th - Max Burpees 5th - Rest *Choose Weight - Unbroken And Comfortable

קרוספיט 250424

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 7 Scorpion Kicks (Each Side) Metcon: 30min EMOM: 1st - 3-5 Deadlifts 2-3 RIR 2nd - 8-12 Alt. DB Thrusters 3rd - 15-20 Fast Sit-Ups 4th - Max Burpees 5th - Rest *Choose Weight - Unbroken And Comfortable

קרוספיט 260424

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Band Pull A Part 10 Band Pass Throughs 10 Squat Drops Strength: 15min Volume Acc. : 10-15 Ring Rows 10 One DB Row (Each) 20 Banded Triceps Extensions 10 SLOW V-Ups Metcon: 13min AMRAP : 21-15-9 Hang Muscle Snatch 45/30 No Push Up Burpees OTB

קרוספיט 260424

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Band Pull A Part 10 Band Pass Throughs 10 Squat Drops Strength: 15min Volume Acc. : 10-15 Ring Rows 10 One DB Row (Each) 20 Banded Triceps Extensions 10 SLOW V-Ups Metcon: 13min AMRAP : 21-15-9 Hang Muscle Snatch 45/30 No Push Up Burpees OTB

קרוספיט 270424

Warm Up: 3 Rounds: 20 Plate Hops 10 Plate Ground to OH 5 Press (Empty BB) Strength: 3-3-3-3-3 T&G Push Press 1-2 RIR (ACROSS) *15min Cap Metcon: For Time: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Ball Slams 10/6 Abmat Sit-Ups Cash Out (Optional) : 100 Barbell Biceps Curls

קרוספיט 270424

Warm Up: 3 Rounds: 20 Plate Hops 10 Plate Ground to OH 5 Press (Empty BB) Strength: 3-3-3-3-3 T&G Push Press 1-2 RIR (ACROSS) *15min Cap Metcon: For Time: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Ball Slams 10/6 Abmat Sit-Ups Cash Out (Optional) : 100 Barbell Biceps Curls

קרוספיט 280424

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 5 WGS (Each Side) Clean Warm Up (Led By Coach): 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Clean Pull 5 Hang Power Clean 5 Clean Pull 5 Power Clean Part 1: 7min Warm Up To Moderate Complex: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean Part 2: 5min Window: 200m Run Max High Hang Power Clean 5min Window: 200m Run Max Hang Power Clean 5min Window: 200m Run Max Power Clean *80% Of Heavy Complex Part 3: 7min AMRAP (45sec ON/15sec OFF) : SA DB Thrusters 22.5/15 *Switch Hands As You Like

קרוספיט 280424

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 5 WGS (Each Side) Clean Warm Up (Led By Coach): 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Clean Pull 5 Hang Power Clean 5 Clean Pull 5 Power Clean Part 1: 7min Warm Up To Moderate Complex: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean Part 2: 5min Window: 200m Run Max High Hang Power Clean 5min Window: 200m Run Max Hang Power Clean 5min Window: 200m Run Max Power Clean *80% Of Heavy Complex Part 3: 7min AMRAP (45sec ON/15sec OFF) : SA DB Thrusters 22.5/15 *Switch Hands As You Like

קבוצת ריצה 280424

הנפות אולימפיות 280424

A) Below the Knee Snatch+ Snatch: 7-10X1+1 #Pause 2 Sec above the knee. # 7-8RPE B) Clean + Split Jerk: 7-10X1+2 #3 Sec Pause at Hang in Clean # 7-8RPE

הנפות אולימפיות 280424

A) Below the Knee Snatch+ Snatch: 7-10X1+1 #Pause 2 Sec above the knee. # 7-8RPE B) Clean + Split Jerk: 7-10X1+2 #3 Sec Pause at Hang in Clean # 7-8RPE

קרוספיט 290424

Warm Up: 2min AMRAP: 10 Cat Cows 10 SLR (Each) Into... 1min AMRAP R. Lunges Into... 1min AMRAP DB Upright Rows Into 1min AMRAP High Knees Strength: 15min EMOM: 1st - 5-12 V-Ups (As slow as Possible) 2nd - 8-12 DB'S RDL 3rd - Max Push Ups (Can Be Weighted) Metcon: 15min AMRAP: 13 Goblet Squats 32/24 13 Pull Ups (Strict As Possible) 35 DU

קרוספיט 290424

Warm Up: 2min AMRAP: 10 Cat Cows 10 SLR (Each) Into... 1min AMRAP R. Lunges Into... 1min AMRAP DB Upright Rows Into 1min AMRAP High Knees Strength: 15min EMOM: 1st - 5-12 V-Ups (As slow as Possible) 2nd - 8-12 DB'S RDL 3rd - Max Push Ups (Can Be Weighted) Metcon: 15min AMRAP: 13 Goblet Squats 32/24 13 Pull Ups (Strict As Possible) 35 DU

פאוורבילדינג 290424

Warm Up : 10 Cat Cow 5 Half Knee. Turkish Get Up 12 Min EMOM: 1ST : 45 Sec Toes Elav. RDL 2ND : 45 Sec Alt. Box Step Up 10-12 Min Vol. Acc: 8-12 Single Arm DB Row (Each) 5-10 DB Press + 5-10 DB Push Press 10-12 Single Arm DB Wide Row (Each) 10-12 Min Vol. Acc : 30 Sec Lateral Raises Hold 8-10 L- Lateral Raises 10-15 Hammer Curls 10-15 Banded Triceps Ext.

פאוורבילדינג 290424

Warm Up : 10 Cat Cow 5 Half Knee. Turkish Get Up 12 Min EMOM: 1ST : 45 Sec Toes Elav. RDL 2ND : 45 Sec Alt. Box Step Up 10-12 Min Vol. Acc: 8-12 Single Arm DB Row (Each) 5-10 DB Press + 5-10 DB Push Press 10-12 Single Arm DB Wide Row (Each) 10-12 Min Vol. Acc : 30 Sec Lateral Raises Hold 8-10 L- Lateral Raises 10-15 Hammer Curls 10-15 Banded Triceps Ext.

קרוספיט 300424

Warm Up: 400m Run Into... 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Metcon: 0:00 - 10:00 - AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats 10:00 - 13:00 - REST 13:00 - 24:00 - Build Up To Heavy 5 Back Squats *Beg. - Accumulate Sets Of 5 24:00 - 27:00 - REST 27:00 - 37:00 AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats

קרוספיט 300424

Warm Up: 400m Run Into... 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Metcon: 0:00 - 10:00 - AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats 10:00 - 13:00 - REST 13:00 - 24:00 - Build Up To Heavy 5 Back Squats *Beg. - Accumulate Sets Of 5 24:00 - 27:00 - REST 27:00 - 37:00 AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats

קרוספיט 010524

Warm Up: 2min AMRAP: 6 Plank To Pike 6/6 Alt. Groiners 3min AMRAP: 6 Ball Slams Cossack Squats 6 Ball Slams Glute Bridges 6 Ball Slams Strength: 15min EMOM: 1st - 8-12 BTN Strict Press from floor 2nd - 8-12 DB'S Heel Elevated Farmer Squats 3rd - 6-12 Strict Chin-Ups (Weighted Or Banded If Needed) Metcon: 14min AMRAP: 2-4-6-8-10-12-14-16 Etc. KBS (A) 24/16 *10 Alt. Lunges + 10 HRPU B/Sets

קרוספיט 020524

Warm Up: 3 Rounds: 100m Run 8 Bootstraps 8 Samson Lunges 8 Bear Stance Shoulder Taps Metcon: 0:00 - 10:00 AMRAP: Bear Complex 20/15 10:00 - 25:00 For Load: Build Up To An Heavy 5 Deadlifts 25:00 - 35:00 AMRAP: 10 Burpees OTB 200m Run *Bear Complex: Power Clean Front Squat S2OH Back Squat

קרוספיט 020524

Warm Up: 3 Rounds: 100m Run 8 Bootstraps 8 Samson Lunges 8 Bear Stance Shoulder Taps Metcon: 0:00 - 10:00 AMRAP: Bear Complex 20/15 10:00 - 25:00 For Load: Build Up To An Heavy 5 Deadlifts 25:00 - 35:00 AMRAP: 10 Burpees OTB 200m Run *Bear Complex: Power Clean Front Squat S2OH Back Squat

קרוספיט 030524

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Band Pull A Part 10 Band Pass Throughs 10 Squat Drops Strength: 15min EMOM: 1st - 12-16 Alt. Goblet Drop Lunges 2nd - 12-15 BB Biceps Curls 3rd - 10-12 Kneeling KB'S Press Metcon: 14min EMOM: 1st - Max Man Makers 22.5/15 2nd - Max Cal. Row/Bike/Ski

קרוספיט 030524

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Band Pull A Part 10 Band Pass Throughs 10 Squat Drops Strength: 15min EMOM: 1st - 12-16 Alt. Goblet Drop Lunges 2nd - 12-15 BB Biceps Curls 3rd - 10-12 Kneeling KB'S Press Metcon: 14min EMOM: 1st - Max Man Makers 22.5/15 2nd - Max Cal. Row/Bike/Ski

קרוספיט 040524

Warm Up: 3 Rounds: 20 Plate Hops 10 Plate Ground to OH 5 Press (Empty BB) Metcon: 10min EMOM: 1st - 45sec Sit-Ups 2nd - 45sec Alt. Hang DB Clean 22.5/15 --Rest 2min-- 10min EMOM: 3 Push Press *Start Light And Build Up To Heavy 3 --Rest 2min-- 15min AMRAP, In Couples: 6 Bar MU IGUG 12 Alt. Hang DB Snatches 22.5/15 IGUG 600m Run Together *Bar MU Scaling Options: C2B/PU/J.PU/RR(X2)

קרוספיט 050524

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 5 WGS (Each Side) Clean Warm Up (Led By Coach): 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Power Clean 5 Hang Power Clean 5 Clean Pull 5 Power Clean 10min To Complete 3 Sets Of Heavy Complex: 2 Hang Power Clean + 1 Power Clean *All Sets Should Be Heavy Then, 15min AMRAP In Couples: 10 Hang Power Clean 60/40 10 Burpees OTB *IGUG Cash Out (Optional) 100 BB Press

קבוצת ריצה 050524

15 min Medium Run 1:00 min Rest 12 min In Couples – 100m Sprint IGUG 15 min Cool Down Homework: 40-50 min – 3 min Light 2 min Fast 1 min All Out

הנפות אולימפיות 050524

Snatch High Pull + Snatch: 7-10X1+1 @7-8RPE Clean + Jerk: 7-10X1+1 @8-9RPE

הנפות אולימפיות 050524

Snatch High Pull + Snatch: 7-10X1+1 @7-8RPE Clean + Jerk: 7-10X1+1 @8-9RPE

קרוספיט 060524

Warm Up: 2min AMRAP: 10 Cat Cows 10 SLR (Each) Into... 1min AMRAP R. Lunges Into... 1min AMRAP DB Upright Rows Into 1min AMRAP High Knees Strength: 15min EMOM: 1st - 45sec Flutter Kicks 2nd - 12-15 Goblet Squats 3rd - 12-20 Ring Rows Metcon: 15min AMRAP: 2-4-6-8-10 Etc. Deadlifts 60/40 Burpees OTB *Break the deadlift sets for perfect technique.

קרוספיט 060524

Warm Up: 2min AMRAP: 10 Cat Cows 10 SLR (Each) Into... 1min AMRAP R. Lunges Into... 1min AMRAP DB Upright Rows Into 1min AMRAP High Knees Strength: 15min EMOM: 1st - 45sec Flutter Kicks 2nd - 12-15 Goblet Squats 3rd - 12-20 Ring Rows Metcon: 15min AMRAP: 2-4-6-8-10 Etc. Deadlifts 60/40 Burpees OTB *Break the deadlift sets for perfect technique.

פאוורבילדינג 060524

Warm Up : 30 Sec Ankle Lean w\KB 10 Squat Rot. 5/5 10 Swimmers 10-12 Min Vol. Acc : 8-12 Wall Hack Squat 10-16 Alt. Lunges 30-60 Sec Hollow Hold 10-12 Min Vol. Acc: 3-7 Chin Ups/30-45 Sec Chin Up Hold. 5-10 Deficit Push Ups/ Push Ups/ Ecc. Push Up 10-12 KB High Pull 10-12 Min Vol. Acc : 30 Sec L- Lateral Raises Hold 10-15 Lateral Raises 10-15 Zottman Curls 10-15 OH Triceps Ext.

פאוורבילדינג 060524

Warm Up : 30 Sec Ankle Lean w\KB 10 Squat Rot. 5/5 10 Swimmers 10-12 Min Vol. Acc : 8-12 Wall Hack Squat 10-16 Alt. Lunges 30-60 Sec Hollow Hold 10-12 Min Vol. Acc: 3-7 Chin Ups/30-45 Sec Chin Up Hold. 5-10 Deficit Push Ups/ Push Ups/ Ecc. Push Up 10-12 KB High Pull 10-12 Min Vol. Acc : 30 Sec L- Lateral Raises Hold 10-15 Lateral Raises 10-15 Zottman Curls 10-15 OH Triceps Ext.

קרוספיט 070524

Warm Up: 400m Run Into... 2 Rounds: 8 Inchworm Walks 8 Goblet Squats Metcon: 10min EMOM: 1st - 45sec Cal. Row/Bike/Ski 2nd - 45sec Burpees --Rest 3min-- 14min E2MOM: 2 Back Squats *Start Light And Build Up To An Heavy 2 --Rest 3min-- For Time: 21-15-9-6-3 DB'S Push Press 22.5/15 Sit-Ups *8min Time Cap

קרוספיט 070524

Warm Up: 400m Run Into... 2 Rounds: 8 Inchworm Walks 8 Goblet Squats Metcon: 10min EMOM: 1st - 45sec Cal. Row/Bike/Ski 2nd - 45sec Burpees --Rest 3min-- 14min E2MOM: 2 Back Squats *Start Light And Build Up To An Heavy 2 --Rest 3min-- For Time: 21-15-9-6-3 DB'S Push Press 22.5/15 Sit-Ups *8min Time Cap

קרוספיט 080524

Warm Up: 2min AMRAP: 6 Plank To Pike 6/6 Alt. Groiners 3min AMRAP: 6 Ball Slams Cossack Squats 6 Ball Slams Glute Bridges 6 Ball Slams Strength: 15min EMOM: 1st - 8-15 Ring Face Pulls 2nd - 45sec KB Good Mornings 3rd - 12-15 DB'S Floor Press Metcon: 14min AMRAP: 20 Jumping Back Squats 20/15 10 T2B

קרוספיט 080524

Warm Up: 2min AMRAP: 6 Plank To Pike 6/6 Alt. Groiners 3min AMRAP: 6 Ball Slams Cossack Squats 6 Ball Slams Glute Bridges 6 Ball Slams Strength: 15min EMOM: 1st - 8-15 Ring Face Pulls 2nd - 45sec KB Good Mornings 3rd - 12-15 DB'S Floor Press Metcon: 14min AMRAP: 20 Jumping Back Squats 20/15 10 T2B