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קרוספיט 270226

26.1: For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-over 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

קרוספיט 280226

Warm-Up: 2 Rounds 10 Air Squats 10 Alternating Lunges 10 Scap Pull-Ups Metcon: 30min Partner AMRAP 10-20-30-40-.. I Go You Go DB Alternating Snatch 22.5/15KG Box Step Overs Pull ups 200 m Run (together)

קרוספיט 010326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 8-8-8-8-8+ 50%-60%-65%-70%-75% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For time: 2 BMU / x2 Pull ups / Ring row 60 Air Squat 4 BMU / x2 Pull ups / Ring row 50 Air Squat 6 BMU / x2 Pull ups / Ring row 40 Air Squat 8 BMU / x2 Pull ups / Ring row 30 Air Squat 10 BMU / x2 Pull ups / Ring row 20 Air Squat Time Cap: 14 Minutes Cash-Out: 4 Minutes Partner A DB Biceps curl Partner B 8 V-Ups Switch every 20 seconds

אינטנס 020326

Warm-Up: 2 Rounds 30 sec Row 6 Ring Rows 6 Sit-Ups 6 Jump Squats Metcon: For Time 1500 m Row 100 Kettlebell Swings 24/16 kg 80 Box Jump Overs 60 Handstand Push-Ups or Pike Push-Ups 40 Pull-Ups 100/80 Cal Bike

קרוספיט 020326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow Strength: Bench Press E2MOM x 5 Sets 8-8-8-8-8+ 50%-60%-65%-70%-75% Metcon: 15min Interval Every 3 Minutes for 5 Rounds 12 Bike Cal 8-12 HSPU 10-20 V-Ups

קרוספיט 030326

Warm-Up: 2 Rounds 200m Run 10 Jumps Squats 10 KB Press 30 sec Row Metcon: 30 min AMRAP 20 Cal Row 20 Wall Balls 10/6 kg 20 Alternating DB Clean and Jerk 22.5/15 kg 20 Box Jump Overs 20 Goblet Squats 22.5/15 kg

קרוספיט 040326

Warm-Up: 2 Rounds 10 Goblet squat 10 Press 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 8-8-8-8-8+ 50%-60%-65%-70%-75% After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: For Time 5 Rounds 5 Power Cleans 50/35KG 5 STOH 50/35KG 10 Toes-to-Bar Time Cap: 16 Minutes Cash-Out: 4 Minutes Partner A Hollow Hold Partner B 10 Flutter Kicks Switch every 20 seconds

הנפות אולימפיות 050326

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Tall Clean 10 Front Squat (empty bar) 6 Clean High Pull (empty bar) Build-Up: Clean 3x3 @70% 3x2 @75% 2x1 @78% Complex: 4 Sets: 1 Clean Pull pause at knee 1 Hang Clean above knee 1 Clean 1 Front Squat 2-sec pause Accessory Work: 3 Rounds For Quality: 6 Front Squat heavy but crisp

קרוספיט 050326

Warm-Up: 2 Rounds 10 PVC Pass Throughs 10 Air Squats 5 PVC Muscle Snatch 5 PVC Overhead Squats Skill: Weightlifting Snatch Complex Snatch Deadlift Pause Below Knee + Snatch High Pull + Hang Power Snatch + Overhead Squat E2MOM x 6 Sets Start at 50% and climb, no failures. Metcon: For Time 3 Rounds 12 KB's Hang Power Cleans 24/16kg 12 Hand Release Push-Ups 12 KB's Box Step over 24/16kg Time Cap: 15 Minutes

קרוספיט 060326

Warm-Up: 2 Rounds 45 seconds Row 10 Air Squats 10 Scap. Push-Ups Metcon: 28 min AMRAP Partner 1: 5 Pull ups 10 Push ups 15 Air squat Partner 2: Max Cal Row

קרוספיט 070326

Warm-Up: 2 Rounds 10 Air Squats 10 Good Mornings 100 m Run Strength: 4 Rounds For Quality 12 KB's Romanian Deadlifts 10 DB's Floor Press 22.5/15KG 30 seconds Side Plank Right 30 seconds Side Plank Left Matcon: 12 min AMRAP 3 Wall Walk 6 Squat Clean 60/40 kg 300 m Run

קרוספיט 080326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 20 Banded Pull-Aparts Metcon: 12 min AMRAP 10 Pull ups 10 Sandbag to Shoulder 40/20kg 60 m Bear hug carry 40/20kg Time Cap: 15 Minutes Cash-Out: 4 Minutes Partner A Dead Bug High Fives Partner B Hollow Hold Switch every 20 seconds

אינטנס 090326

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: 30 Min AMRAP 6 Strict Pull-Ups or Ring Rows 12 Dumbbell Hang Power Cleans 2×15/10 kg 18 Alternating Cossack Squats total reps 12/9 Cal Bike

קרוספיט 090326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow 10 Lunges Strength: Bench Press E2MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% Metcon: Every 3 Minutes for 5 Rounds 8 Hang Power Clean 50/35KG 16 Front Rack Lunges 50/35KG 30 Jump OTB

קרוספיט 100326

Warm-Up: 2 Rounds 100m Run 10 Air Squats 10 Scap. Push-Ups Metcon: Chipper For Time 2 Rounds 800m Run 50 Wall Balls 10/6KG 40 Pull-Ups 30 Hand Release Push-Ups Time Cap: 25 Minutes

קרוספיט 110326

Warm-Up: 2 Rounds 10 Goblet squat 10 Scap.Pull ups 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: For Time 4 Rounds 10 Chest-to-Bar Pull-Ups 15 Box Jumps 20 Sit ups Time Cap: 16 Minutes Cash-Out: 4 Minutes Partner A Hollow Hold Partner B 10 Flutter Kicks Switch every 20 seconds

הנפות אולימפיות 120326

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 @75% 2x2 @78% 3x1 @82% Complex: 4 Sets: 1 Clean Pull 1 Hang Clean below knee 1 Clean 1 Front Squat 1 Split Jerk pause in dip

קרוספיט 120326

Warm-Up: 2 Rounds 10 PVC Pass Throughs 10 Air Squats 5 PVC Muscle Snatch 5 PVC Overhead Squats Skill: Weightlifting Snatch Complex Snatch Deadlift Pause Below Knee + Snatch High Pull + Hang Power Snatch + Overhead Squat E2MOM x 6 Sets Start at 50% and climb, no failures. Metcon: 16min AMRAP 12 Kettlebell Mixed Rack Overhead Squat 20/12 kg 12 Burpees 12 Bike Cal

קרוספיט 130326

Warm-Up: 2 Rounds 45 seconds Row 10 Air Squats 10 Up Down Metcon: Part A 20 min AMRAP Partners Alternate Each Round 8 Cal 8 Goblet Squat 22.5/15 kg 8 Alt. DB Snatch 22.5/15 kg 8 Sync Burpee Part B For Tima 400 Wall Ball shots 10/6 kg 10 min Tima cap

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פברואר 2026