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קרוספיט 270326

Warm-Up: 2 Rounds 45 seconds Row 10 Scap. Pull ups 10 Goog Morning 10 Hollow Rocks Metcon: For Time One works one rests Split reps as needed 100 Dumbbell Deadlifts 2×22.5/15 kg 80 Box Jump Overs 120 Sit-Ups 80 Alternating Dumbbell Snatch 22.5/15 kg 60 Burpees 40 Pull-Ups or Ring Rows 100/80 Cal Bike/ Row Score: Time to complete

קרוספיט 280326

Warm-Up: 2 Rounds 10 Lunges 10 Good Mornings 10 Ring row Strength: 4 Rounds For Quality 6/6 Lateral Box Step Down/ Pistol 12 DB's Bent Over Rows 12 Barbell Biceps Curl Metcon: EMOM x 15 Minutes 1st - Max Front Sqaut 50/35kg 2nd -Max STOH 50/35kg 3rd - Max Cal

קרוספיט 290326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 6x5 65% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For Time 4 Rounds 20 m Handstand Walk/ 20 shoulder taps 20 Goblet Squat 32/24 kg 200 m Run Time Cap: 15 Minutes Cash-Out: 4 Minutes Partner A Hollow Rocks Partner B 8 Flutter Kicks Each Side Switch every 20 seconds

אינטנס 300326

Warm-Up: 2 Rounds 30 sec Bike 6 Lateral Lunges 6 Scap Pull-Ups or Ring Rows 6 Air Squats Metcon: For Time 120 Dumbbell Snatches 17.5/12.5 kg alternating 100 Sit-Ups 80 Dumbbell Front Rack Reverse Lunges total steps 2×15/10 kg 60 Hand Release Push-Ups 40 Burpee Box Jump Overs 80/64 Cal Row Score: Time to complete

קרוספיט 300326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow Strength: Bench Press E2MOM x 5 Sets 8-6-6-3-3+ 50%-65%-75%-85%-90% Metcon: 10 min AMRAP 1-2-3-4-... Burpee Box Jump Overs

קרוספיט 310326

Warm-Up: 2 Rounds 200m Run 10 Air Squats 10 Scap. Pull ups Metcon: 32min Partner AMRAP I Go You Go 12 Pull-Ups 12 KB's Hang Power Clean 22.5/15KG 12 KB's STOH 22.5/15KG 20 Alternating V-Ups *E5MOM : Go to 200 m Run Together

קבוצת ריצה 310326

Warm Up : 400m Run Run : 12-15X200m ALL OUT *2min Rest B/Sets Or Full Recovery Then: 1km For Time Cool Down : 5-10min Light Run

הנפות אולימפיות 010426

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squat (empty bar) 6 Snatch High Pull (empty bar) Build-Up: Snatch 3x2 @78% 2x2 @82% 3x1 @85% Complex: 4 Sets: 1 Snatch Pull pause at knee 1 Hang Snatch mid-thigh 1 Snatch 1 Overhead Squat 2-sec pause Accessory Work: 2-3 Rounds For Quality: 5 Overhead Squat moderate-heavy

קרוספיט 010426

Warm-Up: 2 Rounds 10 Goblet squat 10 Ring Row 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 6x5 65% After Sets 1-3: After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: ״Helen״ 3 Rounds For Time 400m Run 21 Kettlebell Swings 24/16 kg 12 Pull-Ups

קרוספיט 020426

חג שמח!

קרוספיט 030426

Warm-Up: 2 Rounds 30 sec Row or Bike 10 90.90 10 Scap Push-Ups Metcon: 30 Min AMRAP Partner I GO U GO 40 DB's Box Step Overs 2×22.5/15kg 40 DB's Push Press 2×22.5/15kg 40 Burpees 40 Sit-Ups 40 Cal Row

קרוספיט 040426

Warm-Up: 2 Rounds 10 Cossack Squats (5/5) 10 Bird Dogs (5/5) 100 m Run Strength: 4 Rounds For Quality 8/8 KB's Single-Leg RDL 12 DB's Z-Press 20 Supine Toes to Bar Metcon: 12 min AMRAP In Team Of 2 6 Partner Deadlift 140/80kg 12 Burpee OTB 12 T2B 200 m Run Together

קרוספיט 050426

Warm-Up: 2 Rounds: 15 Jumping Jacks 8 Empty Bar Overhead Squats 10 Wrist Rocks Then: 5 Empty Bar Presses 20sec Shoulder Tap Hold Strength: E2MOM x 5 Sets: Bench-Press 5-5-5-5-5+ 55%-65%-70%-75%-80% 2 Sec Pause at Bottom in 1st Rep of Every Set Metcon: For Time 21-15-9: DB Snatches 22.5/15KG Pull-Ups Box Jumps Time Cap: 14 Min Cash-Out: I Go You Go 3 Rounds: Partner A: Max Deep Squat Hold Partner B: 10 V-Ups Switch

קבוצת ריצה 060426

Stairs workout: 5min run Part 1: 20Min AMRAP: Run: 1km 100 stairs Part 2: 2-3km Light&fun

קרוספיט 060426

Warm-Up: 3 Rounds: 8 Empty Bar Good Mornings 8 Inch Worms 20sec Bird Dog Each Side Strength: E2.5MOM x 5 Sets: Sumo-Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% 2 Sec Pause at Bottom in 1st Rep of Every Set After Sets 1-3: 8-16 Diamond Push-Ups Metcon: 16 Min AMRAP: 8 KB Hang Power Cleans 24/16KG 12 Goblet Squats 24/16KG 200 m Row

אינטנס 060426

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Air Squats 6 Inchworms 6 Scap Push-Ups Metcon: 35 Min AMRAP 400 m Row 20 Dumbbell Thrusters 2×15/10 kg 16 Burpee Box Jump Overs 12 V-Ups 10 Ring Rows

קרוספיט 070426

Warm-Up: 2 Rounds: 10 Cossack Squats 10 Dislocated 10 Scap Push-Ups Then: 5 Empty Bar Snatches 10 High Knees Skill: E2MOM x 6 Sets: Snatch Pull + Hang Power Snatch + OHS Start at 50-60% and climb, no failures Metcon: EMOM X12 45 sec Work | 15 sec Rest 1st: Max Cal 2nd: Max Man maker 22.5/15kg 3rd: Max Hold Plank 4th: Rest

קרוספיט 080426

חג שמח!

הנפות אולימפיות 090426

Warm-Up: 2 Rounds: 10 Front Rack Stretch on Box 8 Tall Clean 6 Split Jerk Footwork Drill 10 Band Pull-Aparts Build-Up: Clean + Jerk 3x2 @80% 2x1 @85% 3x1 @88% Complex: 4 Sets: 1 Clean Pull 1 Hang Clean above knee 1 Clean 1 Front Squat 1 Split Jerk pause in dip Accessory Work: 2-3 Rounds For Quality: 5 Jerk Dip Squat heavy and upright

קרוספיט 090426

Warm-Up: 3 Rounds: 8 Empty Bar Front Squats 8 Therapy squat 10 Scap Pull-Ups Strength: E2.5MOM x 5 Sets: Front-Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% 2 Sec Pause at Bottom in 1st Rep of Every Set After Sets 1-3: 5-10 Strict Pull-Ups Metcon: For Time 30-20-10: Overhead Squats 40/25KG Push-Ups KB Swings 24/16KG Time Cap: 13 Min

קרוספיט 100426

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Air Squats 6 Ring Rows 6 Inchworms Metcon: 35 Min Partner AMRAP One works one rests Split reps as needed 60 Dumbbell Thrusters 2×22.5/15 kg 60 Box Jump Overs 60 Dumbbell Clean and Jerk 2×22.5/15 kg 60 HSPU/ Push-Ups 60 Sit-Ups 60 Cal Row

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