CrossFit Mokotów Tym samym podnosi sprawność ogólną i daje bazę wyjściową dla treningu ukierunkowanego na konkretną dyscyplinę sportową.
GODZINY OTWARCIA:
Poniedziałek - Piątek (Monday-Friday)
6:00 - 9:00
12:00 - 14:00
15:30 - 20:30
Sobota (Saturday)
8:30-11:30
Niedziela (Sunday) - nieczynne/closed
CrossFit jest kompleksowym programem treningowym bazującym na jednoczesnym rozwijaniu wszystkich cech motorycznych zdefiniowanych przez współczesny fitness. Wykorzystywane są w nim naturalne dla człowieka schematy ruchowe - tzw. ruchy
25/02/2026
Czwartek
A. E3MOM for 15min:
4 x 3 Deadlift RiR1 + back off set @ 80% AMRAP
4 x 3 Weighted Push Ups RiR1
Metcon
B. Open 16.3
7min AMRAP:
10 Power Sn**ch 35/25kg
3 Bar Muscle Ups / Chest to bar
3…2…1…GO!
24/02/2026
Środa!
A. E3MOM for 18min:
A1. 5 x 3 Front Squats RiR1 + back off set @ 80% AMRAP
A2. 5 x 6 Barbell Row RiR1
B. METCON (RPE8-9)
3 x 2min MAX EFFORT /1min REST
1. max Cal EchoBike
2. max Cal SkiErg
3. max Cal Row
3…2…1…GO!!
23/02/2026
Wtorek !
A. E3MOM for 15min:
2+1+1
2 Hang Squat Clean (drop)
Squat Clean
Jerk
B. For time:
100 Push Ups
100 Kettlebell Sn**ch 24/16kg
*split anyhow
TC10min!!
3…2…1…GO!!
22/02/2026
Poniedziałek !
A. E3MOM for 18min:
A1. 5 x 3 Push Press RiR1 + back off set at @ 80% amrap
A2. 5 x 3 Strict Chin Ups (add weight if possible)
B. 7min AMRAP
1-2-3-4-5-6-7-… of:
Burpee to target
Toes to bar
3…2…1…GO!!
19/02/2026
Piątek!
A. E3MOM for 15min:
A1. 4 x 3 Push Press RiR1 + back off set at @ 80% amrap
A2. 4 x 3 Strict Chin Ups (add weight if possible)
B. 14min EMOM:
Odd: 15/9cal echo/row/ski
Even:
15 American Kettlebell Swing 24/16kg
3…2…1…GO!!
18/02/2026
A. E3MOM for 12min:
3 x 3 Deadlift RiR1-2 + back off set @ 80% at AMRAP
3 x 3 Weighted Push Ups RiR1-2
B. METCON (RPE6-7)
5 rounds for time:
5 Burpee Box Jumps 60/50cm
10m Walking Lunges w/ Kb’s 2x24/2x16 (front rack)
12 Toes to bar
(12min CAP)
17/02/2026
Środa o tak oo:)
A. 25min AMRAP:
50 Box Step Ups 50cm
7 Bar Muscle Ups / 5 Jumping BMU
10 Hang Power Cleans 60/40kg
3…2…1…GO!!
16/02/2026
Wtorek !
A. E3MOM for 15min:
A1. 4 x 3 Front Squats RiR1 + back off set @ at 80% AMRAP
A2. 4 x 6 Barbell Row RiR1
B. METCON (RPE7-8)
10min AMRAP:
3 Box Jumps 75/50cm (power)
6 HSPU / Db’s Push Press
9 Deadlift 100/65kg
12/9cal Echo/Row/Ski
3…2…1…GO!
15/02/2026
Poniedziałek !
A. E3MOM for 12min:
3 Hang Squat Clean (drop)
Squat Clean + Jerk
B. 12min AMRAP:
1-2-3-4-5-6-7-…- Burpee Pull Ups
5x 9m Shuttle Runs (1=9m down/9m back)
3…2…1…GO!!
12/02/2026
Piątek!
A. E3MOM for 9min:
4+1+1
Hang Squat Clean (drop)
Squat Clean
Jerk
B. Open 21.2
For time:
10 alt. Dumbbell Sn**ch 22,5/15kg
15 Burpee Box Jumps Overs 60/50cm
20 alt. Dumbbell Sn**ch
15 Burpee Box Jumps Overs 60/50cm
30 alt. Dumbbell Sn**ch
15 Burpee Box Jumps Overs 60/50cm
40 alt. Dumbbell Sn**ch
15 Burpee Box Jumps Overs 60/50cm
50 alt. Dumbbell Sn**ch
15 Burpee Box Jumps Overs 60/50cm
TimeCAP 20min
3…2…1…GO!!
11/02/2026
Czwartek!
A. E3MOM for 12min:
A1. 3 x 3 Push Press RiR1 + back off set at @ 80% amrap
A2. 3 x 3 Strict Chin Ups (add weight if possible)
B. 14min EMOM:
Odd: 15/9cal echo/row/ski
Even: 12 Toes to bar
3…2…1…GO!!
10/02/2026
Środa !
A. E3MOM for 15min:
6 Deadlift RiR1-2
6 Weighted Push Ups RiR1-2
B. METCON (RPE6-7)
10min AMRAP:
20 Box Step Ups 60/50cm
15 Wall Ball Shots 9/6kg
10 Burpees
3…2…1…GO!!
| Poniedziałek | 06:00 - 22:00 |
| Wtorek | 06:00 - 22:00 |
| Środa | 06:00 - 22:00 |
| Czwartek | 06:00 - 22:00 |
| Piątek | 06:00 - 22:00 |
| Sobota | 08:00 - 20:00 |
| Niedziela | 08:00 - 20:00 |