קרוספיט אריאל - CrossFit R.E.L

האימון היומי | 250526

קרוספיט:

Warm-Up:
2 Rounds:
10 PVC Pass-Throughs
10 Air Squats
8/8 SA DB Press

Skill:
Weightlifting:
Sn**ch Complex
Hang Power Sn**ch + Squat Sn**ch
E2MOM x 6 Sets
Start at 55-65% and Climb, No Failures, Chase Perfect Positions

Progression:
Hang High Pull → Hang Sn**ch → Squat Sn**ch

Metcon:
12 min AMRAP
200 m Run
10 KB's Thrusters 2x 24/16KG
1 min Plank hold
Time Cap: 14 Minutes

האימון היומי | 240526

קרוספיט:

Warm-Up:
2 Rounds:
30 Jumping Jacks
10 90.90
10 Up Down dog

Strength:
E2.5MOM X 5 Sets
Front Squat
5-3-1-1-1...
75%-80%-85%-90%
1RM, Don't Compromise Technique
After Sets 1-3: 8-10 DB Strict Press

Metcon:
5 rounds for time of:
20 Calorie bike/ Row
20 KB Sumo Deadlift High Pulls 32/24kg
15 Knees-to-elbows

Cash-Out:
4 Minute Partner For Quality:
Partner A: 12 Russian Twists 10/6KG Each Side
Partner B: Plank Hold
Switch After Russian Twists

האימון היומי | 230526

קרוספיט:

Warm-Up:
5 min AMRAP
10 Cat cow
10 Scap Pull-Ups
10 Air Squats

Metcon:
In Team Of 2- IGUG
For time
20-30-40-50-60
KB Push Press 24/16 kg
KB Step-Overs 24/16 kg
10 Burpee
200 m Run Together

*You can divide it however you want.
35 min Time Cap

האימון היומי | 220526

קרוספיט:

חג שבועות שמח!

האימון היומי | 210526

קרוספיט:

Warm-Up:
2 Rounds
20 Jumping Jacks
10 Scap Push-Ups
10 Alternating Lunges + Twist

Metcon:
30 Min Partner AMRAP
Split reps as needed
(One works one rests)

60 Pull ups / Ring row
80 Alternating Hang Dumbbell Sn**ch 22.5/15kg
100 SA DB OH Lunges 22.5/15kg
80 DB Plank pull through
60 Push ups
100 Air Squat

האימון היומי | 200526

קרוספיט:

Warm-Up:
2 Rounds:
30 Seconds Jumping Jacks
8 Empty Bar Sumo Deadlifts
10 DB Romanian Deadlifts 10/7.5KG
10 Hanging Knee Raises

Strength:
E2.5MOM X 5 Sets
Sumo Deadlift
5-5-3-3-1+
65%-75%-80%-85%-90%
After Sets 1-3: 8-10 Chin-Ups

Metcon:
14 Minute AMRAP:
8 DB Hang Power Cleans 22.5/15KG
10 Box Jump Overs 24/20
12 Toes-to-Bar

Cash-Out:
4 Minute Partner AMRAP:
Partner A: 10 V-Ups
Partner B: Hollow Hold
Switch After V-Ups

האימון היומי | 190526

קרוספיט:

Warm-Up:
3 Rounds:
6 Inchworm Push ups
10 Ring Rows
10 Cat cow

Strength:
E2MOM X 5 Sets
Bench Press
5-5-3-3-1+
65%-75%-80%-85%-90%

Metcon:
For time:
60 Sit-ups
50 KB Goblet squat 24/16 kg
40 Sit-ups
30 Pull ups
20 Sit-ups
10 Bar muscle-ups / 20 Pull ups
14min T.c

האימון היומי | 180526

קרוספיט:

Warm-Up:
3 Rounds:
10 PVC Thoracic rotation
10 PVC OHS
10 Hollow Rocks

Skill:
Weightlifting:
Sn**ch Complex
Hang Power Sn**ch + Squat Sn**ch
E2MOM x 6 Sets
Start at 55-65% and Climb, No Failures, Chase Perfect Positions

Progression:
Hang High Pull → Hang Sn**ch → Squat Sn**ch

Metcon:
14 Minute AMRAP:
8 DB Devil Press 22.5/15KG
10 Chest-to-Bar Pull-Ups
12/10 Cal Row