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מתכוננים לבאות :

קרוספיט 140625

Warm-Up: 3 Rounds: 10 Goblet Squats 10 Frog Jump 10 Shoulder Taps Metcon: 36min AMRAP Teams of 2, IGUG 400m Run 12 Deadlifts 100/70 12 T2B 12 Overhead Plate Lunges 20/15 12 Box Jumps 24/20

קרוספיט 150625

Warm-Up: 200m Run Then 2 Rounds: 10 Pri. Squats 10 90/90 10 Cat Cows Strength E2.5MOM X 5 Sets Back Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% *After Sets 1-3: 12-16 MB Weighted Dead-Bugs Metcon: For Time 21-15-9 Alt DB Snatch 22.5/15 Pull-Ups Abmat Sit-Ups 40 DU/80 SU Cash-Out: For Time 60 Partner Wall-Ball Passes

הנפות אולימפיות 150625

CLEAN & JERK Warm-Up: 2 Rounds: 10 Front Rack PVC Rotations 10 Elbow Punches in Front Rack 5 BB Tall Cleans 5 BB Strict Press Build-Up: Squat Clean & Jerk 3×2 @ 60% 2×2 @ 65% Complex: 3-4 Sets: 1 Clean Pull+ 1 Clean+ 1 Front Squat+ 1 Jerk Accessory: 3×5 Pause Front Squats (2 sec in bottom)@ 70-80% 3x30sec Side Plank (each side)

אינטנס 160625

24-min AMRAP: 5 DB Devils Press (2x15/10 kg) 10 Air Squats 15 Sit-Ups 20 Alt. DB's Lunges (2x15/10 kg) * Every 6 minutes: Run 200m (or 500m Bike)

קרוספיט 160625

Warm-Up: 2 Rounds: 10 Cal Bike 10 Good Mornings 10 Shoulder Pass-Throughs 10 Glute Bridges Skill: HSPU Practice Then: 8 Minutes EMOM: Odd: 5-10 HSPU / 4-8 Ecc. HSPU/ Z-Press Even: 8-12 Front Foot Elevated DB's R.Lunges Metcon: 12min EMOM Min 1: 15 Wall Balls 10/6 Min 2: Max Burpees

קרוספיט 170625

Warm-Up: 2 Rounds: 2 Shuttle Runs 10 Lunges 10 Ring Rows 10 Deadbugs Strength E2MOM X 5 Sets Push-Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: 15min AMRAP 5 DB's Push Press 22.5/15 10 Toes to Bar 15 Box Step-Ups 24/20 200m Run

קרוספיט 180625

Warm-Up: 2 Rounds: 200m Jog 10 Squat Reach Sky 10 Scap Push-Ups 10 Pause Air Squats Weightlifting E2MOM X 6 Sets 1 Clean Pull 1 Squat Clean Start at 50% & Climb, No Failures! Metcon: 14min AMRAP 6 Pull-Ups 8 DB's Hang Power Cleans 22.5/15 10 Goblet Squats 24/16 12 Cal Row/Bike Cash-Out With Partner: "I Go, You Go" – 3 Rounds Each: Partner A: Max Deep Squat Active Hold Partner B: 50 Mountain Climbers

קרוספיט 190625

Warm-Up: 2 Rounds: 10 Shoulder Taps 10 Knight to Hamstring Stretch 10 Good Mornings Strength E2.5MOM X 5 Sets Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% *After Sets 1-3: 8-12 Single Arm DB Supported Row Metcon: For Time 3 Rounds: 8 SDHP 50/35 12 HR Push-Ups 16 Alt DB Snatches 22.5/15 Then: 400m Run

פאוורבילדינג 190625

Block 1: 4 sets Barbell Bench Press 5×5 Bent Over DB Row 5×5 Rest 60 sec Block 2: 4 sets Dumbbell Press 10–12 Meadows Row (each arm) 10–12 Rest 60 sec Block 3: 3 sets Band Face Pull 15 Cross-Body Hammer Curl 12 per arm Single-Arm Overhead Dumbbell Triceps Extension 12 Rest 60 sec Block 4: 3 sets Hanging Leg Raises × 12–15 Banded Pallof Hold – 30 sec per side 3 sets total

קרוספיט 200625

Warm-Up: 2 Rounds: 10 Inch Worms 10 Jump Squats 10 Thor. Rotations Metcon #1 16min AMRAP 16 Alt. DB Hang Clean & Jerk 22.5/15 20 Box Step-Ups 24/20' 24 Abmat Sit-Ups Rest 2 Minutes Metcon #2 8Min AMRAP 12 KBS 24/16 14 Wall Balls 10/6

קרוספיט 210625

Warm-Up: 3 Rounds: 5 Burpees 10 Shoulder Pass-Throughs 10 Air Squats 10 Glute Bridges Metcon: 32min AMRAP IGUG Per Round 12 Wall Balls 10/6 14 Alt. DB Snatches 22.5/15 6 Pull-Ups 200m Run (together)

קרוספיט 220625

Warm-Up: 200m Run Then 2 Rounds: 10 Pri. Squats 10 90/90 10 Cat Cows Strength In 18 Minutes, Build to a 1RM Back Squat 5-3-1-1-1... 75%-80%-85%-90% - 1RM Don't Compromise Technique Metcon: 12min AMRAP (Light Pace) 8 DB Thrusters 15/10 10 Box Step-Ups 12 Abmat Sit-Ups

הנפות אולימפיות 220625

SNATCH Warm-Up: 2 Rounds: 8 Barbell Muscle Snatch 8 Overhead Squats 10 Banded Face Pulls Build-Up: Full Snatch 3×2 @ 65% 2×2 @ 70% Complex: 4 Sets: 2 Snatch Pulls+ 1 Hang Snatch+ 1 Overhead Squat Accessory: 3×12 Hanging Leg Raises 3×12 Single Arm DB Rows (each side)

אינטנס 230625

Every 4 minutes: 5 Deadlifts (100/70 kg) 10 Burpee Overs the Bar Max Row Calories in remaining time Score = Total Calories.

קרוספיט 230625

Warm-Up: 2 Rounds: 10 Cal Bike 10 Good Mornings 10 Shoulder Pass-Throughs 10 Glute Bridges Skill: HSPU Practice Then: 8 Minutes EMOM: Odd: 5-10 HSPU / 4-8 Ecc. HSPU/ Z-Press Even: 8-12 Front Foot Elevated DB's R.Lunges Metcon: 10min EMOM (SPRINT) Min 1: Max Burpees Min 2: 14 KBS 24/16

קרוספיט 240625

Warm-Up: 2 Rounds: 2 Shuttle Runs 10 Lunges 10 Ring Rows 10 Deadbugs Strength In 18 Minutes, Build to a 1RM Push-Press 5-3-1-1-1... 75%-80%-85%-90% - 1RM Don't Compromise Technique Metcon: 14min AMRAP 8 Pull-Ups 10 DB's Deadlifts 22.5/15 14 Cal Row

קרוספיט 250625

Warm-Up: 2 Rounds: 200m Jog 10 Squat Reach Sky 10 Scap Push-Ups 10 Pause Air Squats Weightlifting In 18 Minutes, Build to a 1RM Clean 3-2-1-1-1... 70%-75%-80%-90% - 1RM Metcon: For Time 4 Rounds: 12 Toes To Bar 12 DB Alt. Hang Clean & Jerks 22.5/15 Then: 400m Run Cash-Out 3 Rounds, Each Partner: Partner A: 20 KB Swings (16/12) Partner B: Single-Leg Balance Hold (alternate legs Every 10 Seconds) *Close Eyes if Possible! Switch When Finished Squats

קרוספיט 260625

Warm-Up: 2 Rounds: 10 Shoulder Taps 10 Knight to Hamstring Stretch 10 Good Mornings Strength In 18 Minutes, Build to a 1RM Deadlift 5-3-1-1-1... 75%-80%-85%-90% - 1RM Don't Compromise Technique Metcon: 14min AMRAP 10 Wall Balls 10/6 12 Push-Ups 14 Goblet Lunges 24/16

פאוורבילדינג 260625

Block 1: 4 sets Deadlift 5×5 Chin up Pull-Ups 5×5 Rest 60 sec Block 2: 4 sets Deficit Reverse Lunge (DBs) 8–10 per leg Dumbbell Chest Supported Row 10–12 Rest 60 sec Block 3: 3 sets Decline Push up 10-15 reverse nordic curl 10–12 zottman curl 15 Rest 60 sec Block 4: 2 sets Decline Sit-Ups × 15 Bodyweight Cross-Body Mountain Climbers × 20

קרוספיט 270625

Warm-Up: 2 Rounds: 10 Inch Worms 10 Jump Squats 10 Thor. Rotations Metcon: For Time 30-25-20-15-10-5 Cal Row Abmat Sit-Ups DB Push Press 22.5/15 Burpees Time Cap: 35 Minutes *Cash-Out: Max Plank Until End of Time Cap

קרוספיט 280625

Warm-Up: 200m Run Then 2 Rounds: 10 Cat-Cows 10 Samson Lunges 10 Air Squats Metcon: For Time With Partner Buy-In: 800m Run (together) Then, 2 Rounds of: 80 Goblet Squats 24/16 60 Pull-Ups 40 Burpees Over DB 20 Devils Press 22.5/15 Cash-Out: 800m Run (together) All Reps Split Between Partners

הנפות אולימפיות 290625

Warm-Up: 2 Rounds: 5 Tall Cleans 5 Clean Front Squats 10 Band Pull-Aparts 5 Jerk Balance (empty bar) Build-Up: Clean & Jerk 3×2 @ 70% 2×2 @ 75% Complex: 3 Sets: 2 Hang Power Clean+ 2 Split Jerk Accessory: 3×8 DB'S Front Rack Step-Ups 3x20m plate push (10/20)

אינטנס 300625

"Mini DT" 5 Rounds for Time: 12 Deadlifts (70/50 kg) 9 Hang Power Cleans (70/50 kg) 6 Push Jerks (70/50 kg) After Each Round: 200m Run Time Cap: 25 minutes

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