크로스핏 - GENERAL

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크로스핏

A collection of 127 posts

24.12.03 크로스핏

운동 결과 A 4 Sets 10 Double dumbbell rumanian deadlifts Rest 60 sec 10 Double dumbbell box step ups Rest 60 sec 10 Inverted row Rest 2:00~3:00 B Every min on the min x 10 min Odd : 40 sec max cal row Even : rest 보강 운동 Back

24.12.02 크로스핏

운동 결과 A 4 Sets 3 Muscle cleans 3 Front squats (M: #45~#135) Rest 2:00~3:00 B 10 Min amrap 10 Hang power cleans 8 Shoulder presses 6 Inch worm 보강 운동 Power Snatch 5 Sets 1.1.1.1 *Rest 10-15s b/t reps *Rest 2:

24.11.26 크로스핏

운동 결과 A 4 Rounds 3~6 Strict pull ups (with MD ball) Rest 2:00 B 3 Rounds For time : (time cap : 9 min) 3 Burpee bar muscle ups 6 Box jump overs 9 Burpees 12 Jumping lunges 보강 운동 Power Snatch Every 2:00 x 5 Sets * 5

24.11.25 크로스핏

운동 결과 A 6-5-3-3 Shoulder press(@3000) (Build up) Rest 2~3min B E2MOM x 6R (12min) 5 Deadlifts 4 Power cleans 3 Front squats 2 Push presses 1 Thruster 보강 운동 Tempo Back Squat 5 x 4 @ 30x1 Tempo Snatch Complex Every 1:30 x 7 Sets 2 Snatch

24.11.13 크로스핏

운동 결과 " TEAM WOD " 30 Min amrap 20/17 Cal row 10 Synchro toes to bar 20 Thruster 10 Synchro air squat Every 6:00, including 0:00, 400m synchro run 보강 운동 Overhead Squat 5x2 Front Squat 4 Sets 1 & 1/4 + Pause + Fast Accessory 5

24.11.12 크로스핏

Power Snatch 5 Sets 3 Position Power Snatch *Floor, Hang, High Hang Skill Cycling 15:00 EMOM Minute 1 - 18 GHD Sit Ups Minute 2 - 6 Parellette Kipping Handstand Pushups Minute 3 - 1 Rope Climb Deficit: 14in/8in *Men full depth, women stack plates + ab mat to

24.11.11 크로스핏

Back Squat 4 Cluster Sets 2.4 *Rest :30 b/t clusters *Rest 3-4:00 b/t sets Hang Squat Snatch 4 Sets 4 Hang Squat Snatch Lateral Banded Snatch Pulls 5x3 Almost Easy Every 4:00 x 5 Sets 5 Sandbag Cleans 150lb Double Kettlebell Front Squat 24kg Accessory

24.11.08 크로스핏

운동 결과 A " GAME WARM UP " B 10 Min amrap 1-2-3-4-5-.... * 9R Deadlift Box jump(24'/20') 보강 운동 Strict Press Tempo Strict Press 4x3 Back Rack Reverse Lunge 3x12 Bar Muscle Ups 5 x 5 Running 24.11.08 러닝* 운동으로 쌓인 근육이나 피로 풀어주기

24.11.07 크로스핏

운동 결과 " TEAM WOD " For time : 24:43 (time cap : 40 min) Into 800M synchro run THEN 3000M row 150 Wall ball shots 100 Pull ups 보강 운동 Clean & Jerk Complex 5 Sets 1 Segment Squat Clean 2 Low Hang Squat Clean 1 Jerk Bench Press 3x5

24.11.06 크로스핏

운동 결과 A 3 Sets 20 V-up sit ups 30 Sec plank hold 30/30 Sec side plank hold Rest 2:00 B 15 Min amrap * 6R 77 75 Double unders 5/5 Single dumbbell hang squat snatches Rest 30 sec 보강 운동 Overhead Squat 5 Sets 1 Snatch Balance

24.11.05 크로스핏

운동 결과 A 4 Sets 10 Seated shoulder presses (moderate weight) Rest 30 sec 15 Push ups Rest 2:00~3:00 B For time : 84 (time cap : 9 min) 21-15-9 Power clean Strict pull up 보강 운동 Power Clean Complex For Load: 145-155-165-175-175-175 5 Sets @ 70-75-80-80%+-80%++ 3 Position

24.11.04 크로스핏

운동 결과 A 3 sets 5/5 Back rack tempo lunge 95lb @4040 Rest 2:00~3:00 B Every min on the min x 5 min 10/8 Dumbbell front squats 5 Burpee over the dumbbell Rest 3:00 Every min on the min x 5 min 10/8

24.11.01 크로스핏

운동 결과 A “ GAME WARM UP “ B For time : 12:19 (time cap : 15 min) 50 Box step ups (24’) THEN 4 Rounds 15 American Kettlebell swings 50 Double unders 15 American Kettlebell swings 50 Crossovers 보강 운동 Squat Clean Complex Squat Clean 5 Sets 3 Position Squat Clean Rack

24.10.31 크로스핏

Ultraon Online WOD For time : 5:34 / 45cal 4 Rounds 10 BURPEE OVER THE ROW 10 Single Dumbbell Box Step Up (35lb / 24’) 30 Crossover 1 Min REST 2 Min MAX Row (cal) Echo Bike For Completion: DONE / 3 Fail 27:00 minute EMOM minute 1: 12/10 Calorie Echo

24.10.29 크로스핏

Hang Power Snatch 6 Sets 2 Hang Power Snatch Skill Cycling For Quality: DONE 15:00 EMOM Minute 1 - 15 Calorie Ski Minute 2 - 12 Toes to Bar Minute 3 - 6 Deficit Kipping Handstand Push-Ups Strict Pull-Ups Tempo Strict Pull-Up 5 x 4 @ 20x3 The Toll It

24.10.28 크로스핏

Ultraon Online WOD For time : 5:42 / 47cal 4 Rounds 10 BURPEE OVER THE ROW 10 Single Dumbbell Box Step Up (35lb / 24’) 30 Crossover 1 Min REST 2 Min MAX Row (cal) Back Squat 4 Cluster Sets 3.3 Rest :30 b/t clusters Rest 3-4:00 b/t

24.10.25 크로스핏

운동 결과 A " GAME WARM UP " B 15 Min amrap 10R 10 Dumbbell deadlifts 10 Dumbbell floor presses 5M handstand walk 보강 운동 Segment Deadlift 4x3 3 Seated Vertical Jumps Rest 3-4:00 b/t sets Bench Press 5x6 Rowing Each Interval for Time * Set 1: 800m Row

24.10.24 크로스핏

운동 결과 10 Rounds For time : 10:00 (time cap : 12 min) i go you go 8 Burpee over the row 8 Dumbbell box step ups 35lb 30 Crossovers 1 Min rest 5 Min max cal row : 106cal 보강 운동 Clean Complex Hang Squat Clean & Jerk 4 Sets 4

24.10.23 크로스핏

운동 결과 A 3 Sets 5 Push up hold (half 3 sec hold) Rest 1:00 5 Pull up (top 3 sec hold) Rest 1:00 B 20 Min amrap 4R 300 400M run 15 Shoulder presses 15 Pull ups Rest 60 sec 보강 운동 Front Squat 4 Cluster Sets

24.10.22 크로스핏

운동 결과 A 3 Sets 2 High hang snatch (Build up) Rest 2:00~3:00 3 Sets 2 Mid hang snatch (Build up) Rest 2:00~3:00 3 Sets 2 Snatch (Build up) Rest 2:00~3:00 B Every 2 min, 16 min(4 sets) -Odd- * 100

24.10.21 크로스핏

운동 결과 A 3 Sets 20 Band sissy squats Rest 30 sec 10/10 Single dumbbell bulgarian split squats 50lb Rest 2:00 B For time : 5:58 (time cap : 8 min) 21 Hang power cleans 30 Front rack reverse lunges 15 Hang power cleans 20 Front rack reverse lunges

24.10.18 크로스핏

운동 결과 A " GAME WARM UP " B Every min on the min x 16 min 1. 40 Crossovers 2. 3 Bar muscle up or 7 Burpee pull ups 3. 10 Box jump overs (30'/24') 4. Rest 보강 운동 Squat Clean Complex 5 Sets 1 Segment

24.10.17 크로스핏

운동 결과 A Every min on the min x 10 min (10 sets) 1 Dumbbell turkish get up(slow) odd : R / even : L * 35lb → 50lb B 7 Min amrap * 3R 28 14 Alt. dumbbell snatches 7/7 Dumbbell overhead lunges (front) 14 Wallball shots 보강 운동 Power Snatch Complex 6

24.10.16 크로스핏

운동 결과 6 Rounds For time : 11:00 (time cap : 22 min) 21/18 Cal row 15 Deadlifts 9 Pull ups * Every 3:00, including 0:00, 10 synchro v-ups * 보강 운동 Back Squat For Load: 4 Cluster Sets 4.3 Rest :30 b/t clusters Rest 3-4:00 b/

24.10.14 크로스핏

A 4 Rounds 30 Sec pinch grip plate hold 30 Sec plank hold(with plate) Rest 2:00 B * 20-22-10 3 Min amrap 400M run Max burpee plate Rest 2:00 4 Min amrap 400M run 15 Toes ro bar Max burpee plate Rest 1:00 5 Min amrap 400M