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קרוספיט 271125

Warm-Up: 10 Air squat 10 hollow hold 10 Cat cow Strength: E2.5MOM X 5 Sets Back Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 20 Seconds Pallof Hold (Each) Metcon: For Time 4 Rounds 6 DB's Man makers 22.5/15 KG 8 T2B 200 m Run Time Cap: 14 Minutes

פאוורבילדינג 271125

Warm-Up: 2 Rounds 10 Banded External Rotations (elbows tucked) 8 DB Tempo Push-Up on DB Handles 3-1-1 10 PVC Shoulder Dislocates 10 Bird Dog Each Side Strength: E2.5.MOM X5 Bench Press 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 12 DB Step-Ups Each Leg 10 Barbell Pendlay Rows Triple Set: 3 Sets Rest 60s 12 DB Incline Curls 15 Banded Triceps Press-Downs 12 Ab Wheel Roll-Outs

קרוספיט 281125

Warm-Up: 3 Rounds 10 Cat cow 10 Scap Pull ups 10 Lunges Metcon: 30 min AMRAP 16/12 Cal Row 12 Box Step-Over 2x22.5/15KG 12 Pull ups *E5MOM: 5 Burpee

קרוספיט 291125

Warm-Up: games Metcon: Partner For Time 1000m Run (Split as desired) 80 KB Swings 24/16KG 60 KB Power Clean 22.5/15KG 40 Pull-Ups 1000m KB'S Farmer Carry 2x24/16KG Time Cap: 34 Minutes

הנפות אולימפיות 301125

Warm-Up: 2 Rounds: 10 PVC Pass-Through 10 Hip Hinge + High Pull 8 Snatch Drops 5 Overhead Squats (empty bar) Build-Up: Full Snatch 3x3 @60% 2x2 @65% Complex: E2MOM x5 2 Snatch Pulls 2 Hang Snatches 1 Full Snatch 1 Overhead Squat (3-sec pause) Accessory: 3 Rounds For Quality: 10 Good Mornings 10 Hanging Knee Raises 10 DB Bent-Over Rows

קרוספיט 301125

Warm-Up: 3 Rounds: 20 Single-Unders 8 Scap Pull-Ups 10 Air Squats 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 AMRAP: 8 Pull-Ups 12 KB's Front Rack Lunge 2x24/16 kg 14 V-Ups

קרוספיט 011225

Warm-Up: 3 Rounds: 10 Calf Raises 10 Glute Bridges 10 Air squat Strength: Back Squat E2.5MOM X 5 Sets 5-5-5-5-5+ @ 55%-65%-70%-75%-80% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 11Min AMRAP: 10 SA DB Overhead Squat 22.5/15 kg 12 Hand Release Push-Ups 200 m Run Cash-Out: 4Min EMOM: 20-30 Sec Hollow Hold then Rest

קרוספיט 021225

Warm-Up: 3 Rounds: 12 PVC Pass-Throughs 8 Push-Up To Down-Dog 10 Empty Bar Strict Press Strength: Push-Press E2MOM X 5 Sets 5-5-5-5-5+ @ 55%-65%-70%-75%-80% Metcon: For Time 5 Rounds: 10 Toes-To-Bar 12 Alt DB Hang Power Snatch 22.5/15KG 20 Sit ups Time Cap: 16 Minutes Cash-Out: 5Min AMRAP For Quality: 12 Hip Thrusts 12 Bird-Dog 6/side

קרוספיט 031225

Warm-Up: 2 Rounds: 10 PVC Good Morning 10 Front Rack Elbow Raises 10 Lunge With Twist Strength: Clean Every 2:00 X 6 Sets Hang Power Clean + Front Squat Start at ~50% and Climb, No Failures Metcon: 16Min AMRAP: 12 Russian KB Swing 24/16KG 10 Burpees 8 strict pull ups 40 Double-Unders

קרוספיט 041225

Warm-Up: 3 Rounds: 10 Deadlift With Empty Bar 10 Hip Hinge PVC 20 Single-Unders 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: 10 min For Time 1-2-3-4-5-6-.. Bear Complex 50/35KG 20 DU/ 40 SU

קרוספיט 051225

Warm-Up: 2 Rounds: 10 Cal Row 10 Air Squats 10 Ring Rows Metcon: Part A: 18Min AMRAP: 400m Row 15 Wall-Ball 10/6KG 12 KB Deadlift 32/24KG 9 Burpee Box Jump 60/50 Rest 3 Minutes Part B: 14Min EMOM: Odd Minutes: 10-14 Cal Bike Even Minutes: 30-40 Sec Forearm Plank

קרוספיט 061225

Warm-Up: 3 Rounds: 100m Run 10 Jumping Jacks 10 PVC Thrusters Metcon: For time: 1000 m run 40 Burpee 400 m KB's farmers carry 24/16 kg 200 m Walk lunge 40 min T.C

הנפות אולימפיות 071225

Warm-Up: 2 Rounds: 10 Front Rack PVC Rotations 8 Muscle Clean 10 Band Pull-Aparts 5 Split Press (empty bar) Build-Up: Clean & Jerk 3x2 @65% 2x2 @70% Complex: E2MOM x5 1 Clean Pull 1 Hang Clean (below knee) 1 Full Clean 1 Front Squat 2 Split Jerks Accessory: 3 Rounds For Quality: 10 Front Rack Step-Ups 12 GHD Sit-Ups 10 Barbell Rows

קרוספיט 071225

Warm-Up: 3 Rounds: 30 Single-Unders 8 Scap Push-Ups 8 Ring Support Hold 5 Sec 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 60 Pull ups 80 Push ups 100 Air Squat 18 min T.C

קרוספיט 081225

Warm-Up: 2 Rounds: 10 Cossack Squat 10 Glute Bridge March 10 Goblet Squat Light Strength: Back Squat E2.5MOM X 5 Sets 5-5-5-5-5+ @ 55%-65%-70%-75%-80% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 12Min EMOM: Minute 1: 10 Front Rack Lunges 40/30KG Minute 2: 12 Burpee OTB Minute 3: 14 Russian KB Swing 24/16KG Cash-Out: 3Min Accumulated Side Plank Switch Sides As Needed

קרוספיט 091225

Warm-Up: 3 Rounds: 8 PVC Strict Press 8 Ring Row 10 Jumping Jacks Strength: Push-Press E2MOM X 5 Sets 5-5-5-5-5+ @ 55%-65%-70%-75%-80% Metcon: 15Min AMRAP: 12 SA DB Thruster 22.5/15KG 12 Sit ups 12 Cal Row Cash-Out: 4Min EMOM: 12-15 Glute Bridge March 20 Sec Hamstring Stretch

קרוספיט 101225

Warm-Up: 2 Rounds: 10 Front Squat With PVC 8 Inch-Worm 10 Hip Airplane 5/leg Strength: Hang Power Clean + Front Squat Every 2:00 X 6 Sets Start at ~55% and Climb Slightly, No Failures Metcon: For Time: 21-15-9: KB Swing American 24/16KG Burpee After Each Round: 60 Single-Unders Time Cap: 14 Minutes

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 Hang Power Clean 50/35KG 12 Box Jump 60/50 14 V-Ups

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