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קרוספיט 310526

אינטנס 310526

Warm-Up: 2 Rounds 200 m Easy Run 6 Inchworms 6 Alternating Lateral Lunges 6 Scap Push-Ups Metcon: 35 Min EMOM Minute 1 12 Burpees Minute 2 16 Kettlebell Swings 24/16 kg Minute 3 20 Air Squats Minute 4 12 Sit-Ups Minute 5 200 m Run

קרוספיט 010626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 8-8-8-8-8+ 50%-60%-65%-70%-75% After Sets 1-3: 10-12 DB Pull-over Metcon: For Time 20-15-10-5 KB Swings 24/16KG HSPU 200 m Run Time Cap: 14 Minutes

קרוספיט 020626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: 5 Rounds For Time: 200m Run 10 DB Devil Press 22.5/15KG 15 AbMat Sit-Ups Time Cap: 14 Minutes

הנפות אולימפיות 030626

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squat 5 Tall Snatch Build-Up: Snatch 4x3 @60% 3x2 @65–70% Complex: 4 Sets: 1 Snatch Pull (pause at knee) 1 Hang Snatch (above knee) 1 Snatch 2 Overhead Squat (controlled tempo) Accessory Work: 3 Rounds For Quality: 6 Overhead Squat (moderate) 8 Snatch Pull (focus on speed) 20–30 sec Overhead Hold

קרוספיט 030626

Warm-Up: 3 Rounds: 6/6 KB Bottom up press 10 Cat cow 20 Jumping Jacks Strength: E2.5MOM X 5 Sets Strict Press 8-8-8-8-8+ 50%-60%-65%-70%-75% Metcon: 14 Minute AMRAP: 14 Wall Balls 10/6KG 12 Hang Power clean 60/40 kg 10 Toes-to-Bar

קרוספיט 040626

Warm-Up: 2 Rounds: 6/6 SL DL 10 Scap. push ups 30 Sec Bike Easy Strength: E2.5MOM X 5 Sets Deadlift 8-8-8-8-8+ 50%-60%-65%-70%-75% After Sets 1-3: 10-12 Decline Push-Ups Metcon: For Time 21-15-9: Barbell Thrusters 50/35KG Pull-Ups Calorie Time Cap: 14 Minutes

קרוספיט 050626

Warm-Up: 2 Rounds: 10 Pike Push ups 10 Glute Bridges 10 Scap Pull ups Metcon: 10 rounds for time, starting with 1 and adding an exercise each round: 1 Wall walk 2 Pull ups 3 Burpees 4 Push-ups 5 Lunges 6 Air squats 7 T2B 8 DB's Hang Power clean 22.5/15 kg 9 Sit-ups 10 DB's STOH 22.5/15 kg in the remaining time: Max Cal Row/Bike Time Cap: 30 min

קרוספיט 060626

Warm-Up: 2 Rounds With Partner: 200m Run Together 8 Synchronized Air Squats 10 Alternating Med Ball Pass-Throughs Metcon: In Tean of 2: IGUG Part A 20 Minute AMRAP: 100 Calorie 80 DB Goblet Squats 22.5/15KG 60 Burpees Over DB 40 T2B 4 min Rest Part B 1 km Run Together Time cap: 32 min

קרוספיט 070626

Warm-Up: 3 Rounds: 10 PVC Pass-Throughs 15/15 sec Half Kneeling Banded Lat Stretch 10 Air squat Skill: Weightlifting: Clean Complex Hang Power Clean + Front Squat E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Perfect Positions Metcon: 14 Minute AMRAP: 10 KB's Hang power clean & Jerk 24/16kg 10 Toes-to-Bar 300 m Run Cash-Out: 4 Minute Partner I Go You Go: Part 1: 10 DB Biceps Curl Part 2: Max Plank hold

קרוספיט 080626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 10-12 DB Pull-over Metcon: 12 Minute EMOM: 1st: 4-6 Bear komplex 50/35kg 2nd: 8-12 Burpees Over BB 3rd: 20 AbMat Sit-Ups

אינטנס 080626

Warm-Up: 2 Rounds 20 Jumping Jacks 6 Air Squats 6 Push-Ups 6 Hollow Rocks Metcon: 30 Min Partner AMRAP Alternate every 3 minutes 0:00–3:00 Partner A max reps Dumbbell Thrusters 2×15/10 kg Partner B max reps 300 m Run 3:00–6:00 Partner A max reps Alternating Dumbbell Snatch 17.5/12.5 kg Partner B max reps V-Ups Continue alternating until 30 minutes

קרוספיט 090626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: For Time: 50 Double-Unders 30 Wall Balls 10/6KG 20 Box Jump Overs 24/20 30 Wall Balls 10/6KG 50 Double-Unders Time Cap: 14 Minutes

קרוספיט 100626

Warm-Up: 3 Rounds: 6/6 KB Bottom up press 10 Cat cow 20 Jumping Jacks Strength: E2.5MOM X 5 Sets Strict Press 6-6-6-6-6+ 55%-65%-70%-75%-80% Metcon: For Time 30-20-10: KB Hang Power clean 24/16KG Suitcase Step-Ups 24/16KG Ring Dips in the remaining time: Max Plank hold Time Cap: 15 Minutes

הנפות אולימפיות 110626

Warm-Up: 2 Rounds: 10 PVC Pass-Under 8 Scarecrow Snatch 10 Overhead Squat 5 Snatch Balance Build-Up: Snatch 3x3 @65% 3x2 @70–75% Complex: 4 Sets: 1 Snatch Pull 1 Hang Snatch (below knee) 1 Snatch 1 Overhead Squat (2-sec pause) Accessory Work: 3 Rounds For Quality: 5 Overhead Squat (heavier) 6 Snatch Pull (controlled + strong) 20–30 sec Overhead Carry / Hold

קרוספיט 110626

Warm-Up: 2 Rounds: 6/6 SL DL 10 Scap. push ups 30 Sec Bike Easy Strength: E2.5MOM X 5 Sets Deadlift 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 10-12 Decline Push-Ups Metcon: 14 Minute AMRAP: 10 Front Rack Lunges 60/40KG 12 Pull-Ups 14 Calorie Row

קרוספיט 130626

Warm-Up: 2 Rounds With Partner: 30 Second Bike Each 8 Synchronized Goblet Squats 16/12KG 8 Synchronized Box Step-Ups 20 10 Plate Pass-Throughs 20/15KG Metcon: In Pairs: Part A 24 Minute AMRAP I Go You Go (Full Rounds): 10 Wall Balls 10/6KG 8 KB Front Rack Lunges 2x16/2x12KG 6 Toes-to-Bar Switch After Each Full Round Part B 8 Minute For Time In Pairs: 800m Run Relay (200m each, alternating) 60 Synchronized AbMat Sit-Ups Time Cap: 8 Minutes

קרוספיט 140626

Warm-Up: 3 Rounds: 10 PVC Pass-Throughs 15/15 sec Half Kneeling Banded Lat Stretch 10 Air squat Skill: Weightlifting: Clean Complex Hang Power Clean + Front Squat E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Perfect Positions Metcon: 3 Rounds for time of: 50 Air squats 5 Muscle-ups / 10 Pull ups 10 Hang power cleans Time Cap: 15 Minutes Cash-Out: 4 Minute Partner Alternating: 12 Hollow Rocks 8 Ball Russian Twists Switch After Russian Twists

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מאי 2026