CROSSFIT
- 11 مايو
- 3 دقيقة قراءة
تاريخ التحديث: قبل 16 ساعة
(14/6/26)
WU:
5 shuttle run
10 squat
10 push ups
HYROX WOD
400m run
80m farmer carry
400m run
70m sled pull
400m run
60m walking lunges
400m run
1000m Row
400m run
50m burpees BJ
400m run
40m sled push
400m run
1000m ski
400m run
30 WB
(13/6/26)
WU
1 machine
10 squat
10 push ups
10 shoulder taps
WOD
20 cal
40/40 alt DB snatch
20 cal
40/40 goblet split squat
20 cal
40 DB bench press
20 cal
40/40 DB Row
20 cal
40 bicep curls
20 cal
40 tricep extension
20 cal
40 DB alt V-ups
20 cal
40 med ball crunches
(11/6/26)
WU
- 200M Machine
- 10 Jumping Squat
- 20M Toes touches
- 20M Overhead plate Walk
- 10 Plate ground to overhead
- 5 Empty bar deadlift
Strength:
A.
4 Sets :
- 2 Deadlift (building to heavy )
* 6 Pull ups
B.
4 Sets :
- 8 Seated Barbell Press
- 10 Seated lateral Raises
Conditioning:
4 Rounds :
- 15 Cal Machine
- 15 Dual DB Hang clean and jerk
- 15 KB Swing
- 15 Wall-balls
- 15 Med-ball sit-ups
(10/6/26)
WU:
10 squat
10 push ups
10 shoulder taps
Cardio &ABS
1000m
100 alt v-ups
100 SU
1 min plank
800m
80 knee raises
80 SU
1:20min plank
600m
60 crunches to OH
60 SU
1:40min plank
400m
40 DB around the leg
40 SU
1:50min plank
200m
20 toes to bar or (40 side raises)
20 SU
2 mins plank
(9/6/26)
WU
- 1 Minute Machine
- 10 Air squat
- 10 push ups
- 10 Shoulder taps
- 5 Downwards dogs
- 5 Empty bar power clean
Strength:
A.
3 rounds:
- 15 bench press
- 15 DB Flies
- 15 weighted dips
Into
B.
3 Rounds:
- 12 Bend over Rows
- 12 Renegade Rows
- 12 DB biceps Curls
Conditioning:
For time :
A.
“Grace”
- 30 Clean and jerk
* Every 5 Reps:
- 10 HSPU / Push ups
B.
“Isabel”
- 30 Power snatch
* Every 10 Reps :
- 300M Machine
(8/6/26)
WU
30S On / 15 Rest / 2 Rounds :
- Machine
- Wall-sit Hold
- Front lunges
- Half burpees
Strength:
Every 90S / 30S / 3 Rounds
A.
- 6 Back Squat
* remaining time :
- Max plate Hold
B.
- 8 Front rack barbell lunges
* Remaining time :
- Max L-sit Hold
C.
- 6 Sumo-Deadlift High -pulls
* remaining time :
- ARCH- Body Hold
Conditioning:
5 rounds :
- 12 Cal Machine
- 9 Thruster
- 12 Box jumps
- 9 Burpee over the bar
(7/6/26)
WU:
10 squat
10 push ups
10 shoulder taps
HYROX WOD
(T.c 45 minutes)
400m run
80m Burpees broad jump
400m run
80 air squat
400m run
80m farmer carry
400m run
800m Row
400m run
80m DB walking lunges
400m run
800m ski
400m run
80 Battle rope
400m run
80 WB
(6/6/26)
WU:
10 squat
10 push ups
10 shoulder taps
WOD
X2
15 cal Row
20 alt DB Snatch
15 cal Ski
20 goblet squat
15 cal Bike
20 DB bicep curls
15 cal Run
20 DB Row
15 Burpees
20 WB
ABS:
X3
20 Russian twist
20 alt DB V-ups
20 mountain climbers
Every round
1 min plank
(4/6/26)
WU
- 10 Shuttle Run
- 10 Jumping Squat
- 10 Push ups
- 20M bear crawl
- 20M Toe touches
- 10 Good morning
Partner / Team workout:
Hybrid Workout
Buy in each station
- 10 Team line facing burpees
Station 1 :
- 1500M Run
- 120 DB Snatch
- 120 Wall-balls
Station 2 :
- 1200M Row
- 100 Box Jumps Over
- 200M Sled Push
Station 3 :
- 900M Ski
- 80 Clean and Jerk
- 80 Pull ups
Station 4 :
- 60 Cal Assault Bike
- 60 DB Bench press
- 60 Team synchronize sit-ups
(3/6/26)
WU
5 shuttle run
10 squat
10 jumping jacks
10 shoulder taps
Cardio &ABS
A:
In:1000m
X3
20 knee raises
20 DB alt V-ups
Out: 20 cal
B:
In:800m
X3
20 Russian twist
20 bicycle crunch
Out:20 cal
C:
In:600m
X3
20 DB bridge knee tucks
20 DB sit-ups
Out:20 cal
D:
In:400m
X3
20 side raises
20 DB hand to toe
Out:20 cal
E:
In:200m
X3
20 DB wall crunches
20 weighted shoulder taps
Out:20cal
(2/6/26)
WU
- 1 minute Machine
- 10 Air squat
- 10 Push ups
- 10 Shoulder taps
- 10 Ring row
- 5 Empty bar deadlift
Strength
Every 90S / 30 Rest / 3 Rounds :
A.
- 8 Bench press
* AMRAP:
- KB Swing
B.
- 8 Push press
* AMRAP:
- Dips
C.
- 8 Hang power snatch
* AMRAP:
- Push ups
Conditioning:
5 Rounds :
- 12 Cal Machine
- 10 Deadlift
- 4 Heavy Sand Bag walk
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