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קרוספיט 021023

5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 14min EMOM : 1st - 5-7 Front Squats (3sec Pause At First And Last Rep) 2-3 RIR 2nd - 10-15 KB Uprigtht Rows 2-3 RIR Metcon : For Time : 21-15-9-15-21 Burpees Box Jump KBS (A) 32/24 *13min Cap

קרוספיט 031023

5min AMRAP : 10 PVC Dislocation 5+5 PVC External Rotation 5+5 Greatest Stretch 5-10 Hang Scapular CARs Strength : 3-5 Sets : 8-12 DB'S Z-Press 2-3 RIR 8-12 Goblet Drop Reverse Lunges (Each) 2-3 RIR *Rest 1min Between Sets Metcon : 12min EMOM: 1st - 45sec Max Hang Clean 50/35 2nd - 45sec Max C2B

הנפות אולימפיות 031023

A) Snatch: Build To Heavy Double, Drop 10% and Do 5-7X1 B) Clean + Split Jerk : 4-6X1+2 @70-80% (3 Sec Pause At Hang in Clean) C1) Snatch Pull :3-5X2 @100-110%

קבוצת ריצה 041023

6km Run - 80-90% Effort Every 1km Includes 0.0 - 200m Sprint אמפי

קרוספיט 041023

3min AMRAP: 10 Seiza Pulses - Plantar flexion 10 Downdog 10 Alt. Front Rack Elbow Raises --Power Clean Progression-- Metcon : E4MOM For 28min: 300m Run 10 UB Hang Power Clean AHAP 6 Bar MU/C2B/PU/J.PU/X2 Ring Rows

קרוספיט 051023

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Strength : 13min AMRAP For Quality : 8-10 Supinated DB Row (Each) 1-2 RIR 20-40m Walking Lunges - HEAVY Metcon : 16min EMOM : 1st - Max Burpees 2nd - Max Ball Slams 10/6

קרוספיט 061023

5min AMRAP : 5+5 Standing Hip CARs 5 Glute Bridge Segmentation 20-30s Dead Hang 10m Ostrich Walk Strength : 13min AMRAP For Quality : 12-15 DB SL Glute Bridge (Each) 8-12 Supinated BB Bent Over Row Metcon : 14min AMRAP : 50 DU 20 MB Cleans 10/6 25 Sit-Ups

קרוספיט 071023

5min AMRAP : 10 Alt Scapular Touches 10 Alt Hunter Squat 10 Mix KBS (1 Rep = KBS A + KBS R) 30s Max Triple/DU/SU Attempts Strength : E1:30MIN For 3 Sets : 6 Push Press + 3 Front Squats + 2 Thrusters 1-2 RIR --Add Weight-- E1:30MIN For 3 Sets : 2 Push Press + 2 Front Squats + 1 Thrusters 1-2 RIR Metcon : 14min AMRAP : 12 Alt. Hang DB Clean 30/22.5 2-4-6-8 Etc. T2B 200m Run

קרוספיט 081023

Warm Up : 5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Slow DL 6 Alt. Windmill Strength : Strength : 13min AMRAP For Quality : 5-7 Deadlifts 1-2 RIR 8-10 SA KB Press With 2sec Top (Each) 1-2 RIR Metcon : 16min E2MOM : 1st - Max Cal. Row 2nd - AMRAP - 10 Air Squat, 5 Burpees

קבוצת ריצה 081023

45min AMRAP: 400m Light 400m Fast 200m Light 200m Fast 100m Light 100m Fast אולם ספורט

קרוספיט 091023

5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 14min EMOM : 1st - 5-7 Back Squats (1sec Bottom, No Pause At Top) 2-3 RIR 2nd - 10-15 KB Upright Rows 2-3 RIR Metcon : 14min AMRAP : 8 DB Arnold Push Press (L) 22.5/15 8 DB Arnold Push Press (R) 22.5/15 6 Burpees Deadlift (L) 22.5/15 6 Burpees Deadlift (R) 22.5/15

קרוספיט 101023

5min AMRAP : 10 PVC Dislocation 5+5 PVC External Rotation 5+5 Greatest Stretch 5-10 Hang Scapular CARs Strength : 3-5 Sets : 5 Press + 5 Push Press 2-3 RIR 6-10 Back Rack Lunges (Each) 2-3 RIR *Rest 1min Between Sets *Work From Floor Metcon : 15min AMRAP : 9 Burpee Pull Ups 18 Weighted Straight Leg Sit-Ups 200m Run

קבוצת ריצה 111023

3X1000m 100% Effort 1000m Light B/Sets אמפי

קרוספיט 111023

3min AMRAP: 10 Seiza Pulses - Plantar flexion 10 Downdog 10 Alt. Front Rack Elbow Raises --Power Clean Progression-- Warm Up: 5min AMRAP: 7 High Pull+ Transition 5 Front Squat Into Power Position *Empty Bar Metcon: 0:00-20:00 AMRAP: "Cindy Doing Cleans" 5 Hang Power Clean 60\40 10 Push Ups 15 Air Squats 20:00-25:00 Rest 25:00-30:00 EMOM: 1 Power Clean - Build Up

קרוספיט 121023

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Strength : 13min For Quality : 6-8 Barbell Front Foot Elevated Lunge (Each) 2-3 RIR 10-12 SA Ring Row (Each) Metcon : 3 Rounds: 1 Minute - Sit-ups 1 Minute - DB'S Farmers Hold 1 Minute - Box Jumps 1 Minute - HRPU 1 Minute - Rest

קרוספיט 131023

5min AMRAP : 5+5 Standing Hip CARs 5 Glute Bridge Segmentation 20-30s Dead Hang 10m Ostrich Walk Strength : 13min AMRAP For Quality : 8-12 Single Leg RDL (Each) 10-15 Banded Face Pulls 8-10 Ring Rows Metcon : 14min AMRAP : 8 HSPU/Pike/Push Ups 24 Medball Cleans 10/6 14 Sit-Ups

קרוספיט 141023

5min AMRAP : 10 Alt Scapular Touches 10 Alt Hunter Squat 10 Mix KBS (1 Rep = KBS A + KBS R) 30s Max Triple/DU/SU Attempts Strength : E1:30MIN For 3 Sets : 5 Push Press + 2 Front Squats + 1 Thrusters 1-2 RIR --Add Weight-- E1:30MIN For 3 Sets : 1 Push Press + 1 Front Squats + 1 Thrusters 1-2 RIR Metcon : 14min EMOM: 1st - 10 Burpees 2nd - 10 DB'S Squat Cleans

קבוצת ריצה 151023

2-3 Rounds: 1000m Run 1min Walk 800m Run 1min Walk 600m Run 1min Walk היכל ספורט

קרוספיט 151023

Warm Up : 5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Slow DL 6 Alt. Windmill Strength : 13min AMRAP For Quality : 3-5 Sumo Deadlifts 1-2 RIR 10-12 SA Arnold Z-Press (Each) Metcon : 15min AMRAP, In Couples : Cal. Row One Partner Rowing The Other One Performing AMRAP : 5 C2B 10 Burpees 15 Air Squats *Switch Every 3min *Continue From Same Point

קרוספיט 161023

5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 14min EMOM : 1st - 5-7 Back Squats 2-3 RIR 2nd - 10-15 KB Uprigtht Rows 2-3 RIR Metcon : For Time : 21-15-9-15-21 Burpees Box Step-Ups KBS (A) 32/24 *13min Cap

קרוספיט 171023

קבוצת ריצה 181023

45min Run: 500m - Light 1km - Fast 200m - Light 500m - Fast אולם ספורט

קרוספיט 181023

5min AMRAP : 10 Dynamic Wrist Dorsiflexion 10 Seiza Pulses -plantar flexion 10 Downdog 10 Alt. Front Rack Elbow Raises --Power Clean Progression-- Metcon : In Couples, For Time: 80 Calories 60 Power Cleans 60/40 60 Calories 40 Power Cleans 60/40 40 Calories 20 Power Cleans 60/40 *IGUG *30min Cap - In Remaining Perform As Many Calories As Possible - Switch Every 10

קרוספיט 191023

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Strength : 13min AMRAP For Quality : 8-10 Supinated DB Row (Each) 1-2 RIR 20-40m Walking Lunges - HEAVY Metcon : For Time : 800m Run 50 BB Push Press 45/30 - Try To Go UB 35 T2B

קרוספיט 201023

קרוספיט 211023

5min AMRAP : 10 Alt Scapular Touches 10 Alt Hunter Squat 10 Mix KBS (1 Rep = KBS A + KBS R) 30s Max Triple/DU/SU Attempts Strength : E1:30MIN For 3 Sets : 4 Push Press + 2 Front Squats + 1 Thrusters 1-2 RIR --Add Weight-- E1:30MIN For 3 Sets : 1 Push Press + 1 Front Squats + 1 Thrusters 1-2 RIR Metcon : 14min EMOM : 1st - 45sec Max Alt. Hang DB Clean 22.5/15 2nd - 45sec Max Cal. Row/Bike/Ski

קבוצת ריצה 221023

40min Run : 1min – Light Pace 2min – Medium Pace 2min – Best 1K Pace מקום מפגש: אמפי

קרוספיט 221023

Warm Up : 5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Slow DL 6 Alt. Windmill Strength : 6-8 Sets : 8 KB Snatch (Each) AHAP 10-15 Banded Face Pulls 20-30 Crunches Metcon : 15min AMRAP : 20/15 Cal. Row/Bike 1min Max Plank 10 Burpee Strict PU

קרוספיט 231023

5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 4-6 Sets : 8 Off-Set Squats (Each) 10-15 Banded Chin-Ups/Ring Rows 20-45sec Side Plank (Each) Metcon : 15min For Quality : 300m Run 10 See-Saw Floor Press (1sec Hold At Top) 15 BB Biceps Curls 20 Cossack Squats

קרוספיט 241023

5min AMRAP : 10 PVC Dislocation 5+5 PVC External Rotation 5+5 Greatest Stretch 5-10 Hang Scapular CARs Strength : 4-6 Sets : 8 DB Arnold Press (Each) 15 KB Good Morning 20-30sec Hollow Hold Metcon : 15min AMRAP : 10 Tempo Burpees (3 Down) 5 Tempo DB Thrusters (3 Down) 15/10 30 DU

קבוצת ריצה 251023

4 Rounds: 5min - Slow 5min - FAST! When Finish Go For 400m Sprint אולם ספורט

קרוספיט 251023

5min AMRAP : 10 Dynamic Wrist Dorsiflexion 10 Seiza Pulses -plantar flexion 10 Downdog 10 Alt. Front Rack Elbow Raises --Power Clean Progression-- Warm Up : 5min AMRAP : 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 Over The Bar 20:00 - 25:00 Rest 25:00 - 35:00 EMOM: 1 Hang Power Clean - Build Up

קרוספיט 261023

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Metcon : 35min AMRAP, In Couples : As Meters Run As Possibole One Partner Running, The Other On AMRAP : 10 Ring Rows 15 KBS (R) AHAP 20 Goblet Squats AHAP *Switch E/400m Run

קרוספיט 271023

5min AMRAP : 5+5 Standing Hip CARs 5 Glute Bridge Segmentation 20-30s Dead Hang 10m Ostrich Walk Strength : 4-6 Sets : 50m Mixed Carry (OH+Farmer) Max UB Strict Pull Ups Metcon : 18min EMOM : 1st - 45sec Max Air Squats 2nd - 45sec Max Push Press 30/20

קרוספיט 281023

5min AMRAP : 10 Alt Scapular Touches 10 Alt Hunter Squat 10 Mix KBS (1 Rep = KBS A + KBS R) 30s Max Triple/DU/SU Attempts Strength : 4-6 Sets : 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

קבוצת ריצה 291023

40min Run : 1min – Light Pace 2min – Medium Pace 2min – Best 1K Pace מקום מפגש: אמפי

קרוספיט 291023

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: (5:00 CAP) 5 Empty Bar Press 8 Up-Downs 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 Metcon: 15min AMRAP (2:30 ON,0:30 OFF): 15 No Push Up Burpees Over DB 12 DB'S Squat Clean 22.5/15 9 C2B

קרוספיט 301023

Warm Up: 3-4 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 1st - 6 Front Squats 1-2 RIR 2nd - 5 Front Squats 1-2 RIR 3rd - 4 Front Squats 1-2 RIR 4th - 3 Front Squats 1-2 RIR 5th - 2 Front Squats 1-2 RIR 6th - 1 Front Squats 1-2 RIR *Start moderate, this will be the rep scheme for the all month. *Beg. And For Moderate Intensity: 6-6-6-6-6-6 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 311023

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 6min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 15min 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

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אוקטובר 2023

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