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קרוספיט 081221

Warm Up : 5min AMRAP : 10 Stadning Leg Swings 10 Band Pull A Part Strength : 15min Volume Acc. : 10-15 Heel Elev. Back Squats (From Floor) 2-3 RIR 5-10 Push Press (2sec Top) 1-2 RIR 5 World Greatest Stretch (Each) Metcon : 10min AMRAP : Burpees *EMOM - 10 KBS (A) 24/16

חתירה 081221

Warm Up : 6min EMOM : 1st - 30sec Just Legs - 30sec Just Arms 2nd - 21/26/30 SPM (20sec Each) Just Row : 8,000m with rate changes every 2000m: 24-22-24-26

קבוצת ריצה 081221

Run For 45min

קרוספיט 091221

Warm Up : 5min AMRAP : 20sec Passive Hang 20sec Goblet Squat Hold Strength : 14min EMOM : 1st - 30-45sec Wall Squat Hold 2nd - 6-12 SA DB Row (Each) 3rd - 6-12 SA DB Arnold Press (Each) Metcon : 13min AMRAP : 8 Sandbag Ground To Shoulder 40/20 8 Bupree Strict PU

קרוספיט 101221

Warm Up : 5min AMRAP : 10 Plank Marches 10 Samson Lunges Strength : 12min EMOM : 1,2,3,4 - 3 High Hang Power Clean 5,6.7.8 - 3 Hang Power Clean 9,10,11,12 - 3 Power Clean Metcon : 13min AMRAP : 30m MB Walking Lunges 10/6 20 MB Thrusters 10/6 10 MB Push Press 10/6

קרוספיט 111221

Warm Up : 5min AMRAP : 5 Slow Motion MB Thrusters 5 No Push Up Burpees Metcon : 25min AMRAP : 1 Bear Complex 60/40 400m Run 2 Bear Complex 60/40 400m Run 3 Bear Complex 60/40 400m Run 4 Bear Complex 60/40 Etc. Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

קרוספיט 121221

Warm Up : 5min AMRAP : 10 Hip Rockbacks 20 Shoulder Taps Strength : 14min Volume Acc. : 6-8 SA BSS (Each) 6-14 SA Push Press (Each) 20sec Lat Stretch *Same Weight For All Metcon : 14min AMRAP, In Couples : 10 MB Cleans 10/6 (IGUG) 20 MB Sit-Ups Passes 10/6

קבוצת ריצה 121221

Warm Up: 400m Run : 10-12X300/400m ALL OUT Rest 1:1 Cool Down : 5-10min Light Run

פאוורבילדינג 121221

5min AMRAP : 10 Around The World 10 Prisoner Good Morning A) Lower & Upper Main : 12-14min EMOM : 1st- 45sec Max Banded Lat Pull Down 1-2 RIR Across 2nd - 45sec Max Goblet Reverse Lunges 1-2 RIR Across B) 10-12min Push & Hinge Volume Acc. : 8 SA DB Arnold Press (Each) 1-2 RIR 10-15 KB RDL 1-2 RIR C) Acc. : 3-5 Sets : 10-15 Lateral Raises 10-15 Face Pulls 10-15 Supermans 10-15 Plate Curl To Press

אינטנס 121221

10min AMRAP : 10 Thrusters 45/30kg 10 Push Ups 10 Sit-Ups 10 Jumping Air Squats Then : 5 Rounds : 200m Run/Row 50m Walking Lunges Rest 2min Between Sets

קרוספיט 131221

Warm Up : 5min AMRAP : 10 Sholder CAR (Each) 10 RBM Strength : 15min EMOM : 1st - 10-12 Toe Elevated KB'S RDL 1-2 RIR 2nd - 10-20 Supinated Ring Rows 1-2 RIR 3rd - 10-15 KB High Pull 1-2 RIR Metcon : 7min AMRAP : Thrusters 45/30 Rest 2min 3min AMRAP : Thrusters 45/30

חתירה 131221

Warm Up : 4min - Fish Game Just Row : 25 x 1min @ 26 spm / 30 sec easy

אינטנס 141221

With a continuous running clock, perform the following for times: 0:00 – 5:00 - 800m Run 5:00 – 10:00 - 70 Ring Rows 10:00 – 15:00 - 70 KBS (R) 24/16 15:00 – 20:00 - 70 Sit-Ups 20:00 – 25:00 - 70 Goblet Squats 24/16 25:00 – 30:00 - 800m Run

הנפות אולימפיות 141221

A) Clean High-Pull + Hang Clean + Clean - 70-80% x (1+1+1) x 6 B) Clean Pull (controlled eccentric in proper position) - 85-95%x4x4 C) Snatch With Pause At Hang Position - 70-80%x3x4

קרוספיט 141221

Warm Up : 5min AMRAP : 5 Inchworms 5 Open Books (Each) Strength : 6min EMOM : 1st - 7-9 Deadlifts 2-3 RIR 2nd - 20-45sec Supin. Chin Over The Bar Hold --Add Weight-- 6min EMOM : 1st - 5-7 Deadlift 2-3 RIR 2nd - 20-30sec Hollow Metcon : 13min AMRAP : 10 T2B 20 SA Hang C&J 22.5/15

פאוורבילדינג 141221

5min AMRAP : 20sec Lateral Hold 10 RBM A) Lower & Upper Main : 12-14min EMOM : 1st - 10-15 DB'S/KB'S/BB Bent Over Rows 1-2 RIR 2nd - 10-12 Heel El. Gobelt Squat 1-2 RIR B) 10-12min Pull & Hinge Volume Acc. : 8-12 SA DB Upright Row (Each) 1-2 RIR 8-12 SL DB Hip GB (Each) 1-2 RIR C) Acc. : 3-5 Sets : 10-15 Biceps - Coach Choice 10-15 Triceps - Coach Choice 10-15 Band Pull A Part 10-15 Tuck Ups

קבוצת ריצה 151221

Warm up: 400m Run: 6km 2km Slow 2km medium 2km Fast! Cool Down: 5-min ran\walk

קרוספיט 151221

Warm Up : 5min AMRAP : 10 Stadning Leg Swings 10 Band Pull A Part Strength : 15min Volume Acc. : 10-15 Heel Elev. Front Squats (From Floor) 2-3 RIR 5-10 BTN Push Press (2sec Top) 1-2 RIR 5 Thoracic Rotation (Each) Metcon : 12min AMRAP : 8 KB Snatch (Each) 24/16 15 No Push Up Burpees

חתירה 151221

Warm Up : 5min AMRAP : 20 High Step Overs Over Erg (Knees To Chest) 10 Cal. Row Just Row : A) 10min At A Consistent Pace And S/PM B) High Intensity Interval Pyramid starting at 500 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner.

קרוספיט 161221

Warm Up : 5min AMRAP : 20sec Passive Hang 20sec Goblet Squat Hold Strength : 14min EMOM : 1st - 20sec Lunge Iso. Hold (Each) 2nd - 6-12 Double DB/KB BOR 3rd - 8-15 Double DB/KB Press Metcon : 13min AMRAP : 35 DU 12 KBS (R) 32/24

קרוספיט 171221

Warm Up : 5min AMRAP : 10 Plank Marches 10 Samson Lunges Strength : 5 Sets On The 2:00 : 5-4-3-2-1 Power Clean Metcon : 13min AMRAP : 2-4-6-8-10-12 Etc. Alt. DB Snatches Alt. DB Lunges

קרוספיט 181221

Warm Up : 5min AMRAP : 5 Slow Motion MB Thrusters 5 No Push Up Burpees Metcon : E2MOM For 24min : 100m Run 3 Burpees Over The Bar Max Hang Power Snatch 45/30

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