קרוספיט 221024

3min AMRAP : 10 PVC Dislocation 5+5 Greatest Stretch 15-20sec Deadhang CROSSFIT CHEER CHALLENGE For Time 21-15-9 T2B Goblet Squat Time Cap 7min Strength : 3-5 Sets (12min): 8 DB Arnold Press (Each) 15 KB/DB Good Morning 20-30sec Hollow Hold Metcon : 12min AMRAP : 5 Tempo SA DB Thrusters (3 Down) 15/10 10 Tempo Burpees (3 Down) 15 Sit Ups

קרוספיט 221024

5min AMRAP : 10 PVC Dislocation 5+5 Greatest Stretch CROSSFIT CHEER CHALLENGE For Time 21-15-9 T2B Goblet Squat Time Cap 7min Strength : 3-5 Sets (12min): 8 DB Arnold Press (Each) 15 KB/DB Good Morning 20-30sec Hollow Hold Metcon : 12min AMRAP : 5 Tempo SA DB Thrusters (3 Down) 15/10 10 Tempo Burpees (3 Down) 15 Sit Ups

קרוספיט 231024

3-5min AMRAP : 10 Seiza Pulses -plantar flexion 10 Downdog Warm Up : 3 Sets of : 7 High Pull + Transition 5 Front Squat Into Power Position *Empty Bar Metcon : 0:00 - 20:00 AMRAP: 2-4-6-8-10-12-14-16-18-20 Hang Power Clean 60/40 Burpees 20:00 - 23:00 Rest 23:00 - 28:00 EMOM: 5 Front Squat 10 Lateral Jumps OTB

קרוספיט 231024

3-5min AMRAP : 10 Seiza Pulses -plantar flexion 10 Downdog Warm Up : 3 Sets of : 7 High Pull + Transition 5 Front Squat Into Power Position *Empty Bar Metcon : 0:00 - 20:00 AMRAP: 2-4-6-8-10-12-14-16-18-20 Hang Power Clean 60/40 Burpees 20:00 - 23:00 Rest 23:00 - 28:00 EMOM: 5 Front Squat 10 Lateral Jumps OTB

קרוספיט 241024

3-5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Metcon : 30min AMRAP, In Couples : P1-400m Row/1200m Bike P2- AMRAP : 10 Ring Rows 15 KBS (R) AHAP 20 Goblet Squats AHAP *Switch E/400m Run

קרוספיט 241024

3-5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Metcon : 30min AMRAP, In Couples : P1-400m Row/1200m Bike P2- AMRAP : 10 Ring Rows 15 KBS (R) AHAP 20 Goblet Squats AHAP *Switch E/400m Run

קרוספיט 251024

3-5min AMRAP : 10 Cat Cow 10 Birdog 5/5 10 Scap PU Strength : 4-6 Sets (13min): 50m Mixed Carry (OH+Farmer) Max UB Strict Pull Ups Metcon : 14min EMOM : 1st - 45sec Max Air Squats 2nd - 45sec Max Push Press 30/20

קרוספיט 251024

"Sheli" For Time 1 Round 1200m Run 60 Air Squats 30 Kip PU 2 Rounds 600m Run 30 Air Squats 15 Kip PU 3 Rounds 400m Run 20 Air Squats 10 Kip PU *T.C 40min

קרוספיט 261024

3-5min AMRAP : 3-5min AMRAP : 5 Banded Slow OHS 10 Banded Pull A Parts 10 Groiners Strength : 4-6 Sets (13min): 15-20 Rear Delt Raise 20 Goblet Reverse Lunges 10 Triceps Banded Ext. Metcon : 14min AMRAP : 5 Burpees 10 Alt. Hang DB Snatches 15 Sit-Ups 20 Air Squats

קרוספיט 261024

3-5min AMRAP : 3-5min AMRAP : 5 Banded Slow OHS 10 Banded Pull A Parts 10 Groiners Strength : 4-6 Sets (13min): 15-20 Rear Delt Raise 20 Goblet Reverse Lunges 10 Triceps Banded Ext. Metcon : 14min AMRAP : 5 Burpees 10 Alt. Hang DB Snatches 15 Sit-Ups 20 Air Squats

הנפות אולימפיות 271024

Week 4 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills 1. Clean & Jerk: 4 X 2 reps (1 clean + 1 jerk) at 75-85% of 1RM 2. Jerk Drives: 3 X 5 reps 3. Front Squats: 4 X 4 reps

קבוצת ריצה 271024

45-50 min Run : 200m Slow \ 800m Fast Homework: 65-80 min Run

קבוצת ריצה 271024

45-50 min Run : 200m Slow \ 800m Fast Homework: 65-80 min Run

קרוספיט 271024

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 8 B) 1-2 Sets Of 8 With 90% Of Heavy 8 T.C 13min Metcon: 15min AMRAP (2:30 ON,0:30 OFF): 15 No Push Up Burpees 12 DB'S Squat Clean 22.5/15 9 C2B/PU/RR

קרוספיט 271024

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 8 B) 1-2 Sets Of 8 With 90% Of Heavy 8 T.C 13min Metcon: 15min AMRAP (2:30 ON,0:30 OFF): 15 No Push Up Burpees 12 DB'S Squat Clean 22.5/15 9 C2B/PU/RR

הנפות אולימפיות 271024

Week 4 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills 1. Clean & Jerk: 4 X 2 reps (1 clean + 1 jerk) at 75-85% of 1RM 2. Jerk Drives: 3 X 5 reps 3. Front Squats: 4 X 4 reps

אינטנס 281024

Warm Up 3 Sets 10 Samson Lunges 8 Front Squat 6 Upright Row METCON For Time: 800m Run 50 Cleans 70/45 400m Run 30 PU/50 RR 200m Run T.C.35min

אינטנס 281024

Warm Up 3 Sets 10 Samson Lunges 8 Front Squat 6 Upright Row METCON For Time: 800m Run 50 Cleans 70/45 400m Run 30 PU/50 RR 200m Run T.C.35min

פאוורבילדינג 281024

Warm Up 3 Sets 2 Inchwarm 3 KB SA Bottom Up Press each 20-30sec Hollow/Tuck Hold STR 1 3-4 Sets 6-8 SA KB Windmill Press each 10-12 Straight Arm Banded Lat Pull Down STR 2 8min EMOM 1st-8-10 Stiff Leg BB DL 2nd- Max Ring Dips/ Max Dips/10-12 Jacksons STR 3 10min AMRAP 10 Lateral Raises 10 Front Raises 20-40sec Side Plank Hold each

קרוספיט 281024

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: For Time: 50 Plate Alt. Lunges 10/5 50 Plate Weighted Sit-Ups 10/5 50 BB Push Press 45/30 50 Plate Weighted Sit-Ups 10/5 50 Plate Alt. Lunges 10/5 *13min Time Cap

קרוספיט 281024

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: For Time: 50 Plate Alt. Lunges 10/5 50 Plate Weighted Sit-Ups 10/5 50 BB Push Press 45/30 50 Plate Weighted Sit-Ups 10/5 50 Plate Alt. Lunges 10/5 *13min Time Cap

קרוספיט 291024

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 5-7 Strict Chin-Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 14min AMRAP: 10 DB Push Press (R) 22.5/15 20 Sit-Ups 10 DB Push Press (L) 22.5/15 20 Alt. DB Snatches

קרוספיט 291024

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 5-7 Strict Chin-Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 14min AMRAP: 10 DB Push Press (R) 22.5/15 20 Sit-Ups 10 DB Push Press (L) 22.5/15 20 Alt. DB Snatches

קרוספיט 301024

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 3 Rounds : 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X5-7 1-2 RIR Across Metcon: 12min EMOM For Reps: 1st - 14 Double KB Snatch 24/16 2nd - 12 Burpees (Scale The Reps As Needed) 3rd - 10/8 Cal. Bike Sprint

קרוספיט 301024

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 3 Rounds : 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X5-7 1-2 RIR Across Metcon: 12min EMOM For Reps: 1st - 14 Double KB Snatch 24/16 2nd - 12 Burpees (Scale The Reps As Needed) 3rd - 10/8 Cal. Bike Sprint

קרוספיט 311024

Warm Up: 3min AMRAP: 8 Groiners 12 KB Plank Taps Into... 3min AMRAP: 10 Cat Cows 5 Super Slow KB Deadlift Strength: Deadlifts 5X5-7 1-2 RIR Across Metcon: 12min EMOM: 1st - 10 Thrusters 45/35 2nd - 10 Burpees OTB *Scale The Reps And Weight As Needed For Minimum 10sec Rest CROSSFIT CHEER CHALLENGE 4min AMRAP 20 DU/50 SU 10 Sit Ups

קרוספיט 311024

Warm Up: 3min AMRAP: 8 Groiners 12 KB Plank Taps Into... 3min AMRAP: 10 Cat Cows 5 Super Slow KB Deadlift Strength: Deadlifts 5X5-7 1-2 RIR Across Metcon: 12min EMOM: 1st - 10 Thrusters 45/35 2nd - 10 Burpees OTB *Scale The Reps And Weight As Needed For Minimum 10sec Rest CROSSFIT CHEER CHALLENGE 4min AMRAP 20 DU/50 SU 10 Sit Ups

קרוספיט 011124

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Scaptions 10 Band Shoulder Disloc 10 RBM Strength: Push Press 13min To Build Up To Heavy Set Of 5 Then: Accumulate Sets Of 3-5 With 90% And Super Set Each Set With 15 Ring Rows Metcon: 14min AMRAP: 6 Alt. DB Devil's Clean 30/22.5 12 DB Box Step Ups 30/22.5

קרוספיט 011124

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Scaptions 10 Band Shoulder Disloc 10 RBM Strength: Push Press 13min To Build Up To Heavy Set Of 5 Then: Accumulate Sets Of 3-5 With 90% And Super Set Each Set With 15 Ring Rows Metcon: 14min AMRAP: 6 Alt. DB Devil's Clean 30/22.5 12 DB Box Step Ups 30/22.5

קרוספיט 021124

Warm Up: 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Strength: 12min EMOM: 1st - 3-10 Strict Pull Ups - Weighted Or Banded 2nd - 15-25 Band Pull A Parts 3rd - 10-15 DB'S Bent Over Rows Metcon: 3 RFT, In Couples: 30 Burpees (IGUG) 30 Push Ups (IGUG) 30 Plate Weighed Reverse Lunges (IGUG) 20/10

קרוספיט 021124

Warm Up: 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Strength: 12min EMOM: 1st - 3-10 Strict Pull Ups - Weighted Or Banded 2nd - 15-25 Band Pull A Parts 3rd - 10-15 DB'S Bent Over Rows Metcon: 3 RFT, In Couples: 30 Burpees (IGUG) 30 Push Ups (IGUG) 30 Plate Weighed Reverse Lunges (IGUG) 20/10

הנפות אולימפיות 031124

תוכנית ל4 שבועות- משקלים יחסית קלים והרבה נפת 4-week program with lighter weights and increased volume to focus on technique and muscular endurance: Rest Periods: Reduce rest periods slightly if needed (1-2 minutes) but ensure adequate recovery to maintain good form. Week 1 Snatch Workout: Warm-up: Dynamic stretches, snatch-specific drills 1. Snatch: 4 X 4 reps at 60-70% of 1RM 2. Hang Snatch: 4 X 4 reps at 60-70% of 1RM 3. Snatch Pulls: 3 X 4 reps at 75-85% of 1RM 4. Overhead Squats: 4 X 6 reps

קבוצת ריצה 031124

3 Sets: 1 KM Slow 2 KM Medium 500m Fast Homework: 70-85 min Run – Medium

קבוצת ריצה 031124

3 Sets: 1 KM Slow 2 KM Medium 500m Fast Homework: 70-85 min Run – Medium

קרוספיט 031124

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 6 B) 1-2 Sets Of 6 With 90% Of Heavy 6 Metcon: 7min AMRAP: 10 KBS (A) 32/24 10 T2B --Rest 2min-- For Time: Number Of Rounds And Reps In Part 1 *7min Cap

קרוספיט 031124

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 6 B) 1-2 Sets Of 6 With 90% Of Heavy 6 Metcon: 7min AMRAP: 10 KBS (A) 32/24 10 T2B --Rest 2min-- For Time: Number Of Rounds And Reps In Part 1 *7min Cap

הנפות אולימפיות 031124

תוכנית ל4 שבועות- משקלים יחסית קלים והרבה נפת 4-week program with lighter weights and increased volume to focus on technique and muscular endurance: Rest Periods: Reduce rest periods slightly if needed (1-2 minutes) but ensure adequate recovery to maintain good form. Week 1 Snatch Workout: Warm-up: Dynamic stretches, snatch-specific drills 1. Snatch: 4 X 4 reps at 60-70% of 1RM 2. Hang Snatch: 4 X 4 reps at 60-70% of 1RM 3. Snatch Pulls: 3 X 4 reps at 75-85% of 1RM 4. Overhead Squats: 4 X 6 reps

אינטנס 041124

Warm Up 3 Sets 5 No Push Up BP 5 EB Thrusters 20sec Deadhang METCON 4 Rounds: 200m Run Together 300m FC (Switch every 50m-AHAP) 20 Thrusters IGUG 20 Burpees IGUG Rest 2 Minutes Between Rounds tc 40min

קרוספיט 041124

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: 13min AMRAP: Max UB Bar MU/C2B/PU/Ring Rows (Go Deficit) *For Each Break - 100m Bike+ 10 Burpees

קרוספיט 041124

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: 13min AMRAP: Max UB Bar MU/C2B/PU/Ring Rows (Go Deficit) *For Each Break - 100m Bike+ 10 Burpees

אינטנס 041124

Warm Up 3 Sets 5 No Push Up BP 5 EB Thrusters 20sec Deadhang METCON 4 Rounds: 200m Run Together 300m FC (Switch every 50m-AHAP) 20 Thrusters IGUG 20 Burpees IGUG Rest 2 Minutes Between Rounds tc 40min

קרוספיט 051124

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 3-7 Wide Strict Pull Ups (Weighted Or Banded) 1-2 RIR 8-10 Single Arm Ring Row (Each) 1-2 RIR Metcon: 8min AMRAP: 5 Thrusters 45/35 5 Deadlifts 45/35 5 Burpees OTB --Rest 2min-- 3min AMRAP: Burpees OTB GO ALL OUT

קרוספיט 051124

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 3-7 Wide Strict Pull Ups (Weighted Or Banded) 1-2 RIR 8-10 Single Arm Ring Row (Each) 1-2 RIR Metcon: 8min AMRAP: 5 Thrusters 45/35 5 Deadlifts 45/35 5 Burpees OTB --Rest 2min-- 3min AMRAP: Burpees OTB GO ALL OUT

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