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קרוספיט 200425

Warm-Up 3 Rounds: 10m Bear Crawl 8 Squat Thoracic Rotations 20sec Side Plank (Each Side) Strength E2.5MOM X 5 Sets Front Squat 5X5 65% *After Each Set: 20 Seconds Banded Pallof Hold (Each Side) Metcon 15 Minute EMOM: 1st Min - 12 T2B 2nd Min - 15 Deadlift High-Pulls (45/30kg) 3rd Min - 45 Sec Wall-Sit

הנפות אולימפיות 200425

Clean 1. Warm up - Muscle Clean+Front Squat 5x3+3 2. Hang Power Clean 5x3 (60-70%) 3. Power Clean & Jerk 4x 2+1 (60-70%) 4. Front Squat 4x3 (80-85%)

קרוספיט 210425

Warm-Up 2-3 Rounds: 200m Row / 600m Bike 20 Scap Push-Ups 10 Shoulder Taps Strength E2MOM X 5 Sets Press 5X5 65% For Time 50-40-30-20-10 DU/SU X2 25-20-15-10-5 Double R.KB Swings (Heavy, 24/16kg each hand) Alt. KB Gorilla Rows (Same weight as Swings) Cash-Out 3 Rounds, Each Partner: Partner A: 20 Russian Twists (KB/DB) Partner B: Plank Hold Switch When Finished Twists

אינטנס 210425

4 Sets Of 6 Min AMRAP, 2 Min Rest B\Sets : 6 Hang Power Clean And Push Press 30/25 16 Alt. Lunges 200m Run #Continue From Same Point Each Set

קרוספיט 220425

Warm-Up 2-3 Rounds: 10 Scap Pull-Ups 5 Inch-Worm Push-Ups 30 Jumpings Jacks Skill T2B Practice Then: 8 Minutes EMOM: Odd: 8-12 T2B/Kip Swings Even: 20-30 Seconds Hollow Hold (Floor) Metcon 16 Minute AMRAP: 8 DB's Power Cleans (22.5/15kg each hand) 8 Burpees 16 DB's Alt. Floor Press (22.5/15kg) 16 Hollow Rocks

קבוצת ריצה 220425

3-5X1000m - 90% Effort *2min Walk B/Sets אולם ספורט

קרוספיט 230425

Warm-Up 3 Rounds: 10 Empty Bar Deadlift 10 Pri. Cossack Squats (5/side) 5 Up-Down Dog Strength E2.5MOM X 5 Sets Deadlift 5X5 65% *After Each Set: 10-15 Push-Ups Metcon For Time: 27-21-15-9 Jump Squats HSPU / Pike Push-Ups / Z-Press Goblet KB R.Lunges After Every Set: 200m Run Cash-Out: AMRAP 5 Minutes With a Partner: Partner A: 12 Bodywieght Alt. Cossack's Squats Partner B: Hollow Hold Switch Roles When Finished Coasscks

קרוספיט 240425

Warm-Up 3 Rounds: 10 Empty Bar Hang Muscle Cleans 10 Sumo Squats 10 Shoulder Pass-Throughs (PVC) Strength E2MOM X 6 Sets 1 Hang Power Clean + 1 Hang Squat Clean Start at 50% & Climb, No Failures! Metcon 14-Minute AMRAP: 12 DB’s Hang Clean & S2OH (22.5/15kg each hand) 8 Pull-Ups / 16 Ring Rows 12 DB’s Deadlifts (22.5/15kg each hand) 16 V-Ups

קרוספיט 250425

Warm-Up 200M Run Then: 2-3 Rounds 10 Good Mornings 10 Scap. Pull-Ups 10 Lunges Hero WOD: "Hotshots 19" 6 Rounds For Time 30 Air Squats 19 Power Cleans (61/43) 7 Strict Pull-Ups 400m Run

קרוספיט 260425

Warm-Up 2-3 Rounds: 200m Row / 1:00 Light Bike 10 Alt. Bear Toe Touch 10 Box Step-Overs 35 Min AMRAP While one partner rows 250m the other completes: 12 alt. DB snatches 22.5/15kg 10 Burpees 8 box jump overs 24”/20” *Switch every time the row is completed

קרוספיט 270425

Warm-Up 3 Rounds: 10 Scap Pull-Ups 8 DB's Arnold Press (Light, Controlled) 10m Bear Crawl 15 Band Pull-Aparts Strength - Phase week, Fun Time! 4 Sets: 8 DB's Z-Press (Seated on Floor, 3 sec Down) 12 Ring Rows (Feet Elevated if Advanced) 10 DB's Front Raises (Light, Slow Tempo) 20-sec Hollow Hold Metcon 16-Minute AMRAP: 10 DB's Hang Clean & Push Press (22.5/15kg) 12 Box Step-Overs (22.5/15kg, 24”/20”) 10 Toes-To-Bar 3 Wall-Walks

הנפות אולימפיות 270425

Snatch 1. Warm up- Snatch Balance 4x4 2. Snatch from Blocks(above the knees) 4x3 (60-70%) 3. Snatch+OHS 4X1+2 (60-70%) 4. Snatch-Grip Press (Behind the Neck) 5x3 ׂ

קרוספיט 280425

Warm-Up 3 Rounds: 10 Alt. Cossack Squats 10 Single-Leg Glute Bridge (5/side) 10 Light DB's RDLs Strength - Phase Week, Fun Time! 3 Sets 8 DB's Rear Foot Elevated Split Squats (Each Side, 3 sec Down) 12 DB's Floor Press (Heavy) 15 Banded Hamstring Curls 30-sec Wall Sit Hold Metcon 3 Rounds For Time: 15 DB's Front Rack R.Lunges (22.5/15kg) 12 Push-Ups 10 DB's Alt. Renegade Rows 200m Suitcase Carry (Switch Hands Every 50m)

אינטנס 280425

In Couples, 8 Min Time Cap : 1000m Run (IGUG) While P1 Runs, P2 Does Box Step Ups In Couples, 8 Min Time Cap : 1000m Run (IGUG) While P1 Runs, P2 Does double KB Snatch In Couples, 8 Min Time Cap : 1000m Run (IGUG) While P1 Runs, P2 Does farmers carry In Couples, 8 Min Time Cap : 1000m Run (IGUG) While P1 Runs, P2 Does Burpees

קרוספיט 290425

Warm-Up 3 Rounds: 10 Scap Push-Ups 8 DB's Suitcase Deadlifts (4/side) 10 Shoulder Taps 15 Seated Leg Lifts (Straddle Position) Strength - Phase Week, Fun Time! 4 Sets 20 DB's Standing Side Flexion (Each Side, Light to Moderate Weight) 12 Alt. Cossack's Squats (Body-Weight) 8 Single-Arm DB’s Bent-Over Rows (Each Side) 30-sec Front Rack Deep Squat Hold with DB’s (Heavy, Accumulate Time) Metcon - Benchmark Helen 3 Rounds For Time 400 meter Run 21 KB Swings (24/16kg) 12 Pull-Ups Straight into: 5 Minutes of Max Plank Acc. (Start Counting when Metcon is Finished

קבוצת ריצה 290425

7.5km Fartlek Run 1 - Slow 1 - Medium 1 - Fast 1 - Slow 2 - Medium 1- Fast 0.5 - All Out

קרוספיט 300425

Warm-Up 3 Rounds: 10 Banded. Dislocates 10 Samson Lunges (5/side) 30-sec Dead Hang from Pull-Up Bar Aerobic Capacity - Phase Week, Fun Time! 3 Rounds of: 10 DB’s Devil’s Press (17.5/10kg each hand) 12 DB Goblet Squats (Slow Tempo) 10 Strict Hanging Leg Raises 30-sec Ring Support Hold (Scale: Dips Hold or Plank Hold) Metcon 18 Minute AMRAP: 12 Alt. DB Snatches (22.5/15kg) 12 Box Jumps 12 HRPU 200M Row/600M Bike

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