100 pushups per day

5 advantages of crossfit

Interesting variety of workouts

Dynamic training with regard to the physical fitness of each

Good for your health

Suitable for everyone

Teamwork

What is effective crossfit

Regular group classes

Individual power scheme

Relaxation and recovery

Repeat 3-5 times a week

What do classes give

For men

  • Beautiful muscles
  • Increase overall and endurance strength
  • Fat loss
  • Self-confidence

For girls

  • Perfect leg press and buttocks
  • Local fat burning
  • Increased vitality
  • Good mood
  • Correct posture
  • Strengthening the muscular system
  • Endurance
  • Setting the exercise technique
  • Teamwork training

How is the lesson

warm up 5-10 minutes

We prepare muscles and the cardiovascular system for training.

Testing of the power unit technology 5 minutes

We learn to do the strength exercise of the day correctly and safely.

Power unit 10 minutes

Perform power complex or exercise

Briefing to the complex and equipment preparation 3-5 minutes

We are preparing for the main complex of the day. Individually set up equipment.

WOD – the main complex. 20 minutes

We carry out the training of the day

Hitch, stretching 5-10 minutes

We remove the equipment. We make a hitch for the correct effect, stretch ourselves (perform the exercise for flexibility) in order to recover faster after the session.

Training day

SHIMPING RED 3-3-3-3-3 take the maximum weight STRICT LEGS TO TURN 8-8-8-8-8 Every 1.5 minutes. Alternate movement

FOR TIME (12 min) 10 Exits on the horizontal bar / Pull-ups to the chest / Pull-ups 10 Press shuunov dumbbells with one hand 20 Pull-ups to the chest / Pull-ups / Pull-ups on the rings 20 Press pull the dumbbells with one hand 30 Pull-ups / Pull-ups on the rings / Bouncing pull-ups 30 Push-up shungs of ganthes

SC – 10/6 Rx – 15/10 Rx + – 20/15

CF ADVANCED

3 series warm up 10 PVC 30 sec skinVeKat stretching on the floor 5 + 5 stifling in the lower position of the supine position 10 rubber strings standing 10 scapula butt 1) 4 series 5 outputs on the rings (with or without help) 2) 4 to 2-5 exits on a horizontal bar 3) 3 series 5 iceCramMaker 10 bends in tilt dumbbells of 20/10 kg 15 shoulder flexions with rubber standing 5 Russian BoxingDip 10 pushups from the fingerboard behind the head 15 back pushups from the bench

SKILL LIFT CASES ON GHD HYPER EXTENSION ON GHD

Team of 2 FOR TIME (20 min) 2000m Rowing Then 3 RAUNDS 15 Synchronized pushups 15 Synchronized air squats 15 Synchronized body lifts

EATM – 12 min 1 STROKE INTO A RACK + 1 STROKE FROM A VISE IN SEDO @ 70%

AMRAP – 12 min SC 12 Jerks Dumbbells 15/10 15 Body Lifting with Abmat 20 Burpi

Rx 12 Jerks Dumbbells 20/15 15 Body Lifting with Abmat 20 Burpi

Rx + 12 Jerks Dumbbells 25/20 15 Body Lifting on GHD 20 Burpy

100 pushups per day

SKILL MACHINE DRIVE

E2MOM – 12 min 4 Stanovyh @ 50 – 75% * each round to increase the weight

AMRAP 9 min 12 Lifts of the hull 9 Jumps on the 60/50 bollard 6 Sumo stanovykh with 16/12 weights

FOR TIME (30 min) Team of 2 SC 2000m Rowing 6 Ascents on a rope 200m Transfer of weights 16/12 20 Frontal squats 30/20 40 Pull-ups on rings 60 Push ups (partner stands in the bar) 80 Mach weights 16/12 1000m Rowing

Rx 2000m Rowing 6 Climbing on a rope 200m Transfer of weights 24/16 20 Frontal squats 45/30 40 Pull-ups 60 Pushups (partner stands in the bar) 80 Mach weights 24/16 1000m Rowing

Rx + 2000m Rowing 6 Climbing on a rope 200m Transfer of weights 32/24 20 Frontal squats 60/45 40 Pull-ups to the chest 60 Pushups (partner stands in the bar) 80 Mach weights 32/24 1000m Rowing

FOR TIME (30 min) Team of 2x 2000m Rowing 6 Climbing on a rope 200m Transferring weights 16/12 20 Front squats 30/20 40 Tightening on the rings 60 Pushups (partner stands in the bar) 80 Fly weights 16/12 1000m Rowing

PRACTICE OF LIFTING ON ROPES

4 ROUNDS (18 min) SC 7 Takes a rack 30/20 12m Lunge with a weight on the chest 12/8 20 Throws the ball 6/4

Rx 7 Takes a rack 45/30 12m Lunge with a weight on the chest 16/12 20 Throws the ball 6/4

Rx + 7 Takes into a rack 60/45 12m Lunge with a weight on the chest 24/16 20 Throws the ball 9/6

CF ADVANCED

2 series: 8 AMRAP 500 rowing 10 jerks 45/30 kg 15 burpi through 60/50 cm curbstone 10 pull-ups 15 takes from a 45/30 kg hang * the rest of the rope jump -7 min rest -3 series, rest after the round: 12 GHR 12 bitceps with a barbell 12 rear delta with pancakes

SKILL Rush

AMRAP – 15 min 6 jerks * 30 jumps on a skipping rope 10 Body lifts 15 air squats * each lap + 10 jumps

THE OPEN

* Restriction (cover) – 20 minutes ** Bar weight: M – 43kg / F – 29kg

SCALED 33-27-21-15-9 repetitions for a while: – Trusters – Jumping pull-ups

* Restriction (cover) – 20 minutes ** Bar weight: M – 29kg / F – 20kg *** On the jumping pull-ups, the crossbar should be 6 inches (15 cm) above the athlete’s head

JUMPING CHAIN ​​WITH PAUSE + JUMPING IN PAINT WITH PAUSE 1×1 + 2 @ 60% 1×1 + 2 @ 65% In 15 minutes, go to the maximum in a bunch of 1 + 2 * pause above the knee 3 sec

AMRAP – 12 min 10 Jumps through the cabinet 10 Machs weights at the beginning of every 2 minutes 10 Throws the ball

SC – 12/8 – 6/4 RX – 16/12 – 6/4 RX + – 24/16 – 9/6

BACKGROUND 3 Round 12 Strict leg lifts to the horizontal bar 15 Good mornings with rubber

CF ADVANCED

1) 3 EMOM 3 thrusts to undermining 85% 3 EOMS 3 thrusts with undermining 80% 3 EOMS 3 taking in a rack with a slow pull down 75% 2) 3 to 5 + 5 squats on one leg on the bench 3) 9 AMRAR 4 push-ups in a rack 6 pulling-ups 8 jumps on a 60/50 cm stand 10 jerks 22/15 kg

SKILL SEPARATION FROM THE FLOOR. ENTRANCE TO WALL OF BURPI. CLIMBING ON THE BARS

EOMOM – 16 min 1 – 8-12 burpi 2 – 12-20 gobblet of squats 3 – 1-3 entering the wall 4 – plank 40sec

RING CLUTCH WITH WEIGHT 5-5-5-5-5 BATTLING ON WALLS WITH FATTINGS 12-12-12-12-12 Approach every 75 sec. Alternate movement

2 rounds 90sec on / 30sec off SC Rowing Burpy with a jump on the disk

Rx Ride Burpy with a jump to the disk Raises the body with the ball 9/6

Rx + Bike Burpee with a jump on the disk Raises the body on the GHD

100 pushups per day

SKILL JUMPING ON THE ROLL BACKLOCK

FOR TIME (20 min) 3 ROUNDS 10 jumps on a box of 10 stan with two weights 5 burpi 5 pull-ups 2 min REST 3 ROUNDS 10 jumps on a box of 10 stan with two weights 5 burpi 5 pull-ups

  • 26 March
  • March 25
  • March 24
  • March 23
  • March 22
  • 21 March
  • 20th of March

Crossfit

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