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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

Vzpomínáme kde máme nohy

A: Front Squat
4 working sets x 8 -> 6 reps


B:
18 min. AMRAP --- 75% effort

8/6 Cal Assault Bike
16 ring rows
10 Alt. DB Lunges

* At minute 9 switch to
8/6 cal ROW
16 ring rows
10 Close stance DB front squats

• weightlifting
• metabolic
• gymnastics

Vzpomínáme jak se vzpírá

Every 5min. x 4 Rounds:

Row 500m
1 Round Of "DT"
DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

• weightlifting
• metabolic
• gymnastics

28min. EMOM:

Min. 1) 5 Back Squats out of the rack (60-65% of 1RM)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/8 Cal Assault Bike
Min. 4) 12 American KB Swings 32/24


*45s práce v každé minutě

• weightlifting
• metabolic
• gymnastics

Get as far as possible in 15min...

10 Burpees

20 Wall Balls (20/14lb.)
10 Burpees

30 Alt. DB Snatches (45/30lb.)
20 Wall Balls
10 Burpees

40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees

50 Double Unders
40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees

• weightlifting
• metabolic
• gymnastics

Weightlifting
Strict Press
A1: 8-10 Strict Barbell Press

--- 90s REST ---

A2: 10-12 Incline DB Seal Rows

--- 90s REST ---

Metcon (Time)
For Time:
21-18-15-12-9
Deadlifts RX: 70/50
Box Jumps
Cal Row

• weightlifting
• metabolic
• gymnastics

AMRAP
Double Fight Gone Bad Style

In Teams of 2:
2min. of Max Cal Assault Bike
2min. of Max Pull-Ups/Ring ros
2min. of Max Front Squats 50/35
2min. of Max Lateral Burpees Over The Bar
2min. of Max Hang Power Cleans 50/35
2min. Rest

Repeat For 3 Total Rounds (36min.)

• weightlifting
• metabolic
• gymnastics

A1: Snatch Balance
3 x 8 reps

A2: Strict Pull ups
3x 5 reps
@tempo 2:0:X:2

B: 3 rounds for time
10 muscle snatch @30/20
10 HR pushup
10 situps

• weightlifting
• metabolic
• gymnastics

Every 3min. x 5 Rounds:

5 Front Squats (From The Floor)
10 Toes-To Bar
15/12 Assault Bike

Front

15min. AMRAP:
15 Wall Balls
15 American KB Swings 24/16
15 Push-Ups

Od 5. minuty všeho jen 12 opáček
Od 10. minuty všeho jen 9 opáček

• weightlifting
• metabolic
• gymnastics

Weightlifting
Power Clean and Jerk (1RM Test)

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 60/40

• weightlifting
• metabolic
• gymnastics

A: 4 sets of
2 Back Squats (Climbing)
--- into ---
2 Deficit Deadlifts (Climbing)
*Standing on a 45lb. plate (2"")
---- 90sec REST ----

B: AMRAP 18

Assault bike 1000 m/ 0,6 mil
--- then ---
5 Rounds:
10 Pull-Ups
10 DB Bench Press 22,5/12,5
Row 1,000m
--- then ---
Max Rounds And Reps Of:
10 Pull-Ups
10 DB Bench Press 22,5/12,5

• weightlifting
• metabolic
• gymnastics

A:EMOM for 10 minutes
1: 3 heavy power snatches
2: max cals on AB
1min. of max calories on the assault bike
Rest 90sec. Repeat For 5 Total Rounds.

Metcon (AMRAP - Reps)
15min. to get as far as possible...
10-20-30-40-50
Alt. DB Snatches 22,5/12,5
Wall Balls

• weightlifting
• metabolic
• gymnastics

4 rounds of
A1: 5 x Strict Press into 5 x Push Press
---90s REST---
A2: 12 x Barbell Rows w regular grip

AMRAPs 4x 3min/ 1m rest

3 Devil Press @15/10
6 Kipping Pull-Ups
9 Air Squats

Next round start where you stop

• weightlifting
• metabolic
• gymnastics

"In Teams of 2:
30min. running clock...
2 Rounds:
Row 1000m (250m intervals)
50 Front Squat @43/30
30 Burpees
Round 2: @65/40

--- into ---

AMRAP in remaining time...
Row 1000m (250m intervals)
50 Deadlifts @100/70
30 HSPU's
*Round 2: 50 Deadlifts @125/85
*Round 3: 50 Deadlifts @140/90"

• weightlifting
• metabolic
• gymnastics

OPEN 11.1

AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)