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קרוספיט 271025

Warm-Up: 3 Rounds 6 Cal Bike 8 PVC Pass Throughs 8 Overhead Squat PVC Skill: E2MOM X 6 Sets Build to 1RM Snatch Start at 50 % and climb, no failures Metcon: 12min AMRAP 12 DB's Box Step-Overs 22.5/15 12 Sit-Ups 12 Cal Bike

אינטנס 271025

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Push-Ups 6 Sit-Ups Metcon: 35 Min AMRAP Partner 200 m Run together 40 Dumbbell Deadlifts 2×22.5/15 kg (IGUG) 30 Wall Balls 10/6 kg (IGUG) 20 Pull-Ups or Ring Rows (IGUG)

קרוספיט 281025

Warm-Up: 3 Rounds 10 Ring Rows 10 Sumo Good Morning 10 Dead Bug Strength: 18 Minutes to build to 1RM Sumo Deadlift 5-3-1-1-1... 75%-80%-85%-90% - 1RM Don't Compromise Technique Metcon: 15min AMRAP 20 Wall Balls 10/6 12 Box Jumps 60/50 10 Hanging Knee Raises

קרוספיט 291025

Warm-Up: 3 Rounds 12 Groiners 10 Pike Shoulder Taps 10 Band Pull Apart Skill: HSPU Practice Then: 8Min EMOM: 1st: 5-10 HSPU 2nd: 16 Heavy KB Swings 32/24 Metcon: For Time 4 Rounds 300m Row 12 C2B Pull-Ups 24 Air Squats Time Cap: 16 Minutes

קרוספיט 301025

Warm-Up: 3 Rounds 8 Cal Bike 10 Scap Push-Up 10 Banded Face Pull Strength: 18 Minutes to build to 1RM Strict Press 5-3-1-1-1... 75%-80%-85%-90% - 1RM Don't Compromise Technique Metcon: For Time 4 Rounds 12 DB Push Press 22.5/15 15 Cal Bike 18 Sit-Ups Time Cap: 16 Minutes

פאוורבילדינג 301025

Warm-Up: 10 Banded Hamstring Curls 8 Empty-Bar RDL 10 Glute Bridge 2s Squeeze 10 PVC Hip Hinge Drill Strength: E2.5.MOM X5 Deadlift 6x5 65% Superset: 3 Sets Rest 60s 12 DB Reverse Lunges Each Leg 12 KB's Gorilla row Triple Set: 3 Sets Rest 45s 12 Alternating DB Curls 15 Banded Triceps Extensions 30s Hollow Hold

קרוספיט 311025

Warm-Up: 3 Rounds 5 Inchworm Push-Ups 10 Good Morning PVC 10 Sit-Up Metcon: Hero DT Ladder Every 8 Minutes X 3 Rounds 12 Deadlifts 70/50KG 9 Hang Power Cleans 70/50KG 6 Push Jerks 70/50KG Score each round for time

קרוספיט 011125

"Warm-Up: 10 Cat-Cow 12 Scap Push-Ups 12 Banded Face Pulls Metcon: Partner For Time 100/80 Cal Row 80 Synchro Walking Lunges 60 Burpees To Target 40 Hang Power Clean 60/40KG 20 Synchro Toes-to-Bar Time Cap: 32 Minutes"

הנפות אולימפיות 021125

Warm-Up / Mobility: 2 Rounds: 8 PVC Jump Shrug 6 Tall Clean 6 Paused Split Jerk Dip (empty bar) 10 Band External Rotation Build-Up: Clean & Jerk – 3x1 @85% 1RM, 2x1 @90% Complex: 3 Sets: 1 Clean Pull 1 Hang Clean 1 Front Squat 1 Split Jerk Strength: Clean Pull – 4x2 @110% of Clean 1RM

קרוספיט 021125

Warm-Up: 20 Jumping Jacks 12 Lunges 12 PVC Pass-Through Strength: E2MOM X 5 Sets Push Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: 15Min AMRAP 12 Alt. DB Snatch 22.5/15KG 10 DB Box Step up 22.5/15KG 12 Sit-Ups

קרוספיט 031125

Warm-Up: 20 Mountain Climbers (Each) 12 Good morning 12 Air Squats Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8 BW SL RDL (Each) Metcon: 16Min AMRAP 12 Goblet squat 22.5/15 KG 10 SA DB Devil press 22.5/15 KG 30 Double-Unders

אינטנס 031125

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: 30 Min EMOM Minute 1 14/10 Cal Row Minute 2 12 Dumbbell Push Press 2×15/10 kg Minute 3 14 Box Jump Overs Minute 4 16 Sit-Ups Minute 5 12/9 Cal Bike

קרוספיט 041125

Warm-Up: 3 Rounds 10 PVS Dislocated 10 PVS OHS 10 Up down Skill: E2MOM X 6 Sets Clean Complex 1 Clean + 1 Hang Power Clean Start at 50 % and climb, no failures. Metcon: 15Min AMRAP 12 KB Swing 24/16 KG 10 Burpee Box Jump-Over 60/50 12 V-Up

קרוספיט 051125

Warm-Up: 5 min AMRAP 10 Jump High Knees 10 Scap pull ups 15 sec Hollow hold Skill: T2B Practice Then: 10Min EMOM 1st: 5-10 T2B 2nd: 12 High Step-Up (Bodyweight) Metcon: 6 Rounds For time 12 Dumbbell Thruster 22.5/15KG 30 Double-Unders 12 Ring Row

קרוספיט 061125

Warm-Up: 3 Rounds 10 Cossack's Squat 10 Cat-Cow 10 Rung row Strength: E2.5MOM X 5 Sets Back Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 20 Seconds Pallof Hold (Each) Metcon: E4mom x4 12 Pull-Ups 10 Deadlift 60/40KG 8 Hang Power Clean 60/40KG Max Plank hold

פאוורבילדינג 061125

Warm-Up: 2 Rounds 10 Banded External Rotations 10 Band Pull-Aparts 8 Empty-Bar Bench Press 2-1-1 10 Scapular Push-Ups Strength: E2.5.MOM X5 Bench Press 8-8-8-8-8 55%-60%-65%-70%-75% Superset: 3 Sets Rest 75s 10 Barbell Romanian Deadlift 12 KB's Gorilla Rows Triple Set: 3 Sets Rest 60s 12 DB Hammer Curls 15 DB Skull Crushers 20 Weighted Crunches

קרוספיט 071125

Warm-Up: 10M Bear Crawl 12 R.Snow Angels 10 Lunge + Twist Metcon: Part A 12Min EMOM Min 1: 15/12 Cal Row Min 2: 12 Slam Ball 20/12KG Part B 12Min AMRAP 12 DB Box Step-Overs 22.5/15KG 15 Sit-Ups 12/9 Cal Bike

קרוספיט 081125

Warm-Up: 10 RBM 12 Dead Bug 12 Banded Face Pulls Metcon: Team of 3 34Min AMRAP 400m Run (Sync) 30 Synchro KB Swings 24/16KG 30 Push ups (igug) 30 Synchro Sit-Ups

קרוספיט 091125

Warm-Up: 20 Jumping Jacks 12 Scap push ups 12 Air Squats Strength: E2MOM X 5 Sets Push Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: For Time 4 Rounds 12 Plate Ground-to-Overhead 20/10KG 10 Burpees Over Plate 200m Run Time Cap: 15 Minutes

הנפות אולימפיות 091125

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Jump Shrugs 10 Front Squats (empty bar) 5 Tall Clean + Jerk with PVC Build-Up: Clean & Jerk 4x3 @55% Complex: E2MOM x5 2 Hang Power Clean 2 Full Clean 2 Split Jerk Accessory: 3 Rounds For Quality: 10 Front Rack Step-Ups (each leg) 10 Barbell Good Mornings 12 V-Ups

קרוספיט 101125

Warm-Up: 10 Air squat 12 Banded Face Pulls 15 Banded Glute Bridge Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8 BW SL RDL (Each) Metcon: For Time 8 Rounds 8 Sandbag Clean 40/20 KG 8 Goblet Sandbag squat 40/20 KG 40 DU

אינטנס 101125

Warm-Up: 2 Rounds 30 sec Bike 6 Jumping Lunges 6 Ring Rows 6 Down Dog to Cobra Metcon: 32 Min AMRAP 12 Wall Balls 10/6 kg 10 Alternating Dumbbell Snatch 17.5/12.5 kg 8 Hand Release Push-Ups 300 m Run

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