Кросфит тренировки - списък

Кросфит тренировки - списъкThe Benchmark Girls

Angie  
  * 100 Pull-ups
  * 100 Push-ups
  * 100 Sit-ups
  * 100 Squats
  For Time
Complete all reps of each exercise before moving to the next.

Barbara
  * 20 Pull-ups
  * 30 Push-ups
  * 40 Sit-ups
  * 50 Squats
  5 rounds for time

Chelsea  
  * 5 Pull-ups
  * 10 Push-ups
  * 15 Squats
  Each min on the min for 30 min

Cindy  
  * 5 Pull-ups
  * 10 Push-ups
  * 15 Squats
  As many rounds as possible in 20 min

Diane 
  * Deadlift 225 lbs
  * Handstand push-ups
  21-15-9 reps, for time

Elizabeth 
  * Clean 135 lbs
  * Ring Dips
  21-15-9 reps, for time

Fran  
  * Thruster 95 lbs
  * Pull-ups
  21-15-9 reps, for time

HEAVY FRAN!
15 - 12 - 9 повт от следното
* Thruster със щанга 60 kg
* Pull ups (Набиране)  с тежест 20 kg
http://www.youtube.com/watch?v=j4n-wkTQ3zw

Grace  
  * Clean and Jerk 135 lbs
  30 reps for time

Helen  
  * 400 meter run
  * 1.5 pood Kettlebell swing x 21
  * Pull-ups 12 reps
  3 rounds for time

Isabel  
  * Snatch 135 pounds
  30 reps for time

Jackie  
  * 1000 meter row
  * Thruster 45 lbs (50 reps)
  * Pull-ups (30 reps)
  For time

Karen  
  * Wall-ball 150 shots
  For time

Linda
(aka “3 bars of death”) 
  * Deadlift 1 1/2 BW
  * Bench BW
  * Clean 3/4 BW
  10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary
  * 5 Handstand push-ups
  * 10 1-legged squats
  * 15 Pull-ups
  As many rounds as possible in 20 min

Nancy
  * 400 meter run
  * Overhead squat 95 lbs x 15
  5 rounds for time

The New Girls

Annie
  * Double-unders
  * Sit-ups
  50-40-30-20 and 10 rep rounds; for time

Eva  
  * Run 800 meters
  * 2 pood KB swing, 30 reps
  * 30 pullups
  5 rounds for time.

Kelly
  * Run 400 meters
  * 30 box jump, 24 inch box
  * 30 Wall ball shots, 20 pound ball
  Five rounds for time

Lynne  
  * Bodyweight bench press (e.g., same amount on bar as you weigh)
  * pullups
  5 rounds for max reps. There is NO time component to this WOD.

Nicole
  * Run 400 meters
  * Max rep Pull-ups
  As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

The Hero Workouts

JT
Jeff Taylor - In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005  
 
  * Handstand push-ups
  * Ring dips
  * Push-ups
  21-15-9 reps, for time

Michael
Michael McGreevey - In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005
 
  * Run 800 meters
  * 50 Back Extensions
  * 50 Sit-ups
  3 rounds for time

Murph
Michael Murphy - In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
 
  * 1 mile Run
  * 100 Pull-ups
  * 200 Push-ups
  * 300 Squats
  * 1 mile Run
  For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel
Daniel Crabtree -Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006  
  * 50 Pull-ups
  * 400 meter run
  * 95 pound Thruster, 21 reps
  * 800 meter run
  * 95 pound Thruster, 21 reps
  * 400 meter run
  * 50 Pull-ups
  For time.

Josh
Joshua Hager - SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007  
  * 95 pound Overhead squat, 21 reps
  * 42 Pull-ups
  * 95 pound Overhead squat, 15 reps
  * 30 Pull-ups
  * 95 pound Overhead squat, 9 reps
  * 18 Pull-ups
  For time.

Jason
Jason Lewis -S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
First posted 2 August 2007  
  * 100 Squats
  * 5 Muscle-ups
  * 75 Squats
  * 10 Muscle-ups
  * 50 Squats
  * 15 Muscle-ups
  * 25 Squats
  * 20 Muscle-ups
  For time.

Badger
Mark Carter - In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007  
  * 95 pound Squat clean, 30 reps
  * 30 Pull-ups
  * Run 800 meters
  3 rounds for time.

Joshie
Joshua Whitaker - In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
First posted 22 December 2007  
  * 40 pound Dumbbell snatch, 21 reps, right arm
  * 21 L Pull-ups
  * 40 pound Dumbbell snatch, 21 reps, left arm
  * 21 L Pull-ups
The snatches are full squat snatches.  3 rounds for time.

Nate
Nathan Hardy - In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008  
  * 2 Muscle-ups
  * 4 Handstand Push-ups
  * 8 2-Pood Kettlebell swings
  As many rounds as possible in 20 minutes

Randy
Randy Simmons - In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
First posted 13 February 2008  
* 75# power snatch, 75 reps  
For time

Tommy V
Tommy Valentine - In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
First posted 12 March 2008  
  * 115 pound Thruster, 21 reps
  * 15 ft Rope Climb, 12 ascents
  * 115 pound Thruster, 15 reps
  * 15 ft Rope Climb, 9 ascents
  * 115 pound Thruster, 9 reps
  * 15 ft Rope Climb, 6 ascents
  For time

Griff
SSgt Travis Griffin - In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008  
  * Run 800 meters
  * Run 400 meters backwards
  * Run 800 meters
  * Run 400 meters backwards
  For time

Ryan
Firefighter Ryan Hummert - Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
First posted 8 October 2008   Five rounds of:
  * 7 Muscle-ups
  * 21 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  For time

Erin
MCpl Erin Doyle - Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
First posted 9 October 2008   Five rounds of:
  * 40 pound Dumbbells split clean, 15 reps
  * 21 Pull-ups
  For time

Mr. Joshua
Joshua Harris - SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
First posted 10 October 2008   Five rounds of:
  * Run 400 meters
  * 30 Glute-ham sit-ups
  * 250 pound Deadlift, 15 reps
  For time

DT
Timothy Davis - In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009   Five rounds of:
  * 155 pound Deadlift, 12 reps
  * 155 pound Hang power clean, 9 reps
  * 155 pound Push jerk, 6 reps
  For time

The “Bear Complex”
5 кръга от 7 броя от последователно изпълнение на следните:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press
Упражненията ‘преливат’ едно вдруго.
Почивка между сеиите - колкото е необходима
http://crossfitcp.blogspot.com/2008/04/bear-complex.html

“Кинг Конг”
3 кръга; за време, без почивка
* Мъртва тяга 170 кг х 1 повт (на лоста, който използвах не може да се сложи повече кг)
* Силово набиране на халки, заменено от мен с набиране с тежест 30 кг х 3 повт
* Силово раменно обръщане с клякане 90 кг х 3 повт
* Раменни преси от стойка на ръце х 4 повт

ManMakers
* Power Clean
* Push Press
* Back Squat
* Push Press

“The Barbell Complex”

6 rounds х 6 rep
* dead lift (мъртва тяга)
* bent over row (гребане от наклон)
* hang power clean (обръщане от стоеж)
* front squat (преден клек)
* push press (пуш преси)
* back squat (заден клек)
* push ups (лицеви опори)

Not for time, rest between sets as needed .
Тегло на щангата - по избор.

“Chip Away 2” за време,:
* 30 Набирания
* 40 Суинга - 16 кг/ 32 кг (жени/ мъже)
* 50 хвърляне на  медиц. топка към стена 7 кг/ 10 кг (жени/ мъже)
* 60 коремни преси с подложка под кръста ( abmat sit-ups )
* 50 Лицеви опори
* 40 Напада - ляв + десен = 1
* 30 Набирания

Tabata Mash :
1 серия: суингове + бърпети
2 серия: тръстъри 5 + коремни преси
4 табати една след друга, общо 16 мин

“Dead lift & Burpees”
5 rounds
* 5 x Dead lift
* 10 x Burpees
http://vbox7.com/play:b027e1a6

…

10-9-8-7-6-5-4-3-2-1
* трастъри
* предни клекове
* бърпети
Препоръчани тежести: 40 кг/ 30 кг за мъже/ жени

…

21-18-15-12-9-6-3
* Набирания с подскок, надхват (Jumping pull-ups)
* Лицеви опори (Push ups)
* Планк - пружиниране (Plank up & down) - ако някой има идея това какво може да, ако не пружиниране в планк, да сподели
* Бърпети ( Burpees) - аз ги правех без лицева опора
* Помпички на пейка (Bench dips)
* Клекове (Air Squats)
* Ходещи напади (Ляв + десен = 1) (Lunges)
* Коремни преси (Sit-ups)

Burpees Conditioning:
* 5 burpees
* 5 tuck burpees (при скока свиваш краката към тялото и докосваш петите с ръце, вижте на видеото)
* 5 long jump burpees, alternated with
* 5 180 degr. burpees (при скока се завърташ на 180 градуса, вижте видеото)
х 5 (общо 100 бърпета)
http://www.vbox7.com/play:ee10e13c

“Complex B/SC/Th (Burpee + Squat Clean + Thruster (Combo))”
по идея на Vic
15-12-9
Комбинация с преливане от следното -
Burpee (бърпет) + Squat Clean (обръщане с клек) + Thruster (Тръстър)
Щанга 40 кг, почивка между сериите - колкото е необходимо.
http://vbox7.com/play:fd895217

“Painstorm”:
5 кръга x 5 повт от следното:
* Dead lift (Мъртва тяга)
* Hang squat clean (Обръщане с клек)
* Push press (Пуш преса)
* Front squat (преден клек)
* 400 m бягане
Щанга 3/4 от лично тегло

...последвано без прекъсване от Cindy:
5 кръга
* Набирания  -  5 повт
* Лицеви опори - 10 повт
* Клекове - 15 повт
Още 400 м бягане за завършек

“DL & Burpee “knee to elbow””21-15-9 повт
* Dead Lift (мъртва тяга), лично тегло
* Burpee “knee to elbow”

Комплекс “BRUTUS”:
1-2-3-4-5-6-7-8-9-10 повт от следното:
* Power snatch (силово изхвърляне)
* Overhead squat (клек със щангата над глава)
* Ring dips (кофички на гинастически халки) 
.........800 m бягане 
.........следва 10-9-8-7-6-5-4-3-2-1
* Power snatch
* Overhead squat
* Ring dips
Щанга  40 % от лично тегло (за жените е 30 % от личното тегло); За време

Linda’s little brother”
По идея на Vic
10-9-8-7-6-5-4-3-2-1 повт от:
* Bench press, BW
* Dead Lift, BW

Кардиото на Лимка”
5 рунда от:
* Лицеви опори - 45 сек
* Напади (или отпади) - 1 мин
* Пуш преси (правих със щанга 28 кг) - 45 сек
* Планинско катерене - 45 сек
Почивка между рундовете - 90 сек.

Lazy Monday”
По идея на Vic
Максимален брой кръгове за 20 мин от следното:
* 5 х Pull ups (набиране, без допълнителна тежест)
* 5 х Bench press, BW (100 kg)
* 10 х Swing

”Кондиционен Тест”
по идея на ПеткоК:
* 50 бр. клекове, собствено тегло;
* 50 бр. лицеви опори;
* 50 бр. бърпет, без лицевата опора.
Без значение подредбата на упражненията, схемата и бройките.
За време. Цел - под 5 мин за отличен.

Jonestown sprint”
15 - 10 повт, за време:
* burpee & pullup combo (бърпет+набиране - започваш стандартен бърпет с лицева опора и със скока нагоре се хващаш на лоста и правиш набиране)
* push press @ 30 kg

...

“DL & Burpee"knee-to-elbow” По идея на Vic
10-9-8-7-6-5-4-3-2-1 повт от:
* Dead Lift (DL), мъртва тяга - (BW, лично тегло)
* burpee “knee-to-elbow” (започваш стандартен бърпет с лицева опора и със скока нагоре се хващаш на лоста и правиш повдигане на краката до докосване на лактите с коленете)
За време.

…

10 рунда за време от следното:
- 3 набирания с утежнение 20 кг
- 5 стриктни набирания
- 7 “кросфитски” набирания
За набиранията с тежест се използва дъмбел, стиснат между краката и след 3-тото повторение го пускаш на земята и продължаваш серията. Идеята е да не се пуска лоста до края на серията, пуснеш ли го - не се брои за пълна серия.

...

Комплекс “Beach Baby”
По идея на Vic
10-9-8-7-6-5-4-3-2-1 повт
- Power Snatch (силово изхвърляне)
- Squat Clean (обръщане с клек)
- Burpee (бърпет)
Щанга 60 кг
http://www.vbox7.com/play:d747f530

...

“Dead lift & Burpees”
5 rounds
* 5 x Dead lift (120 kg)
* 10 x Burpees
За време

...

20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

...

Death by Clean and Jerks
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
т.е. следното:
Пускаш таймера и почваш -
1-ва минута - 1 повт, обръщане и изтласкване, 60 кг (остатъка от минутата може да се почива)
2-ра минута - 2 повт, обръщане и изтласкване, 60 кг (остатъка от минутата може да се почива)
3-та минута - 3 повт, обръщане и изтласкване, 60 кг (остатъка от минутата може да се почива)
4-та минута - 4 повт, обръщане и изтласкване, 60 кг (остатъка от минутата може да се почива)

Death by pullups
With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute… continuing as long as you are able.

Death by Dead Lift, BW
With a continuously running clock do one dead lift the first minute, 2 dead lifts the second minute, 3 dead lifts the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

30 muscle-ups

…

120 pullups and 120 dips
….

GI Jane
* 100 burpeepullups

…

As many rounds as possible in 20 minutes of:
* 15 pullups
* 30 pushups
* 45 squats

..

Walking lunge 400m
…

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where
* the first 8 intervals are pullups,
* the second 8 are pushups,
* the third 8 intervals are situps,
* the last 8 intervals are squats.
There is no rest between exercises.

…

50-40-30-20-10 reps of:
* pullups
* ring dips
…

150 burpees

...
handstand pushups: 15-13-11-9-7-5-3-1
Lpullups: 1-3-5-7-9-11-13-15
…
3 rounds of:
* Run 800m
* 50 pullups
…
50 burpees
jump 12” above max reach each one.
…
50 situps
50 doubleunders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps
…
7 rounds of:
* 10 One legged squats, alternating
* 12 ring dips
* 15 pullups
…
10 rounds of:
* 12 burpees
* 12 pullups
…
4 rounds of:
* Run 400m
* 50 squats
…
5 rounds of:
* 15 Lpullups
* 30 pushups
* 45 situps
…
5 rounds of:
* 25 inverted burpees
* 25 pullups
* 25 burpees
(Inverted burpee: Starting supine, kip (or situp, and roll) to standing, kickup to handstand)
…
30 handstand pushups
10 pullups
20 handstand pushups
20 pullups
10 handstand pushups
30 pullups
…
50-30-20 reps of:
* doubleunders
* pushups
* pullups
…
Run 800 meters
40 L pullups
Run 800 meters
40 strict pullups
Run 800 meters
40 kipping pullups
…
5 rounds of:
* 50 squats
* 30 pullups
* 15 handstand pushups
…
50 ring dips
Run 400 meters
50 pushups
Run 400 meters
50 handstand pushups
Run 400 meters
…
3 rounds of:
* 50 doubleunders
* 75 squats
…
5 rounds of:
* 50 squats
* 100 rope jumps

Affiliate and Athlete Created WODs

...
With a continuously running clock do
one muscleup the first minute,
2 muscleups the second minute,
3 muscleups the third minute, as long as you can.
Run 400m.
Repeat ladder for deadhang pullups.
Run 400m.
Repeat ladder for kipping pullups.
Run 400m.

…
3 rounds of:
* 50 pushups
* 50 situps
* 50 squats

…
100 squats
100 pullups
200 pushups
300 squats
100 lunges

…
Bodyweight Fran
21-15-9 reps of:
* pullups
* burpees

…
Segmented Bodyweight Fran
21-15-9 reps of:
* pullups
* pushups
* squat jumps to 12” above max reach

…
50-35-20 rep rounds of:
* handstand pushups
* pullups

…
Repeat for 15 minutes:
* 20 seconds of pullups
* 20 seconds of situps
* 20 seconds of squats

…
100 pullups
200 pushups
300 squats
50 situps

…
As many rounds as possible in 20 minutes of:
* 25 pullups
* 50 pushups
* 75 squats

...
As many rounds as possible in 20 minutes of:
* 25 handstand pushups
* 50 One legged squats, alternating
* 75 pullups

…
As many rounds as possible in 20 minutes of:
* 10 L pullups
* 20 squats

…
100-75-50-25 reps:
* situps
* flutterkicks (4 count)
* Leg levers

…
The Reckoning
* Run 1 mile
* 100 bodyblasters (burpee-pull-ups-knees-to-elbows)
* Run 1 mile

…
Cummulative L-hold for total of 5:00.
Use bar, rings, or floor.
Stop timer when you drop out of position. Record total time it takes to get 5:00.

…
100 situps
100 flutterkicks (4 count)
100 leg levers

…
With a continuously running clock do
one Handstand pushup the first minute,
2pullups the second minute,
3 handstand pushups the third minute and
4 pullups the 4th minute continuing
in this pattern as long as you are able.
If your pace falls behind the count, continue to alternate exercises while recording reps for a total
of twenty minutes.

…
handstand pushups 5x5
Maximize range of motion by using blocks or chairs.

…
Running Tabata Something Else
* Tabata pullups, 1 round
* Run 1 mile
* Tabata pushups, 1 round
* Run 1 mile
* Tabata situps, 1 round
* Run 1 mile
* Tabata squats, 1 round
* Run 1 mile
For best time.

…
10-20-30 reps of:
* squat
* handstand pushups
* squat
* pullups

…
Running with Angie
* 100 pullups
* Run 1 mile
* 100 pushups
* Run 1 mile
* 100 situps
* Run 1 mile
* 100 squats
* Run 1 mile

...
With a continuously running clock do
1 ring dip the first minute,
2 ring dips the second minute,
3 ring dip the third minute…
...continuing as long as you are able.
Use as many sets each minute as needed.

…
Murph Tribute
.......Run 1 mile
* 50 pullups
* 100 pushups
* 150 situps
* 200 squats
.......Run 1 mile
* 50 pullups
* 100 pushups
* 150 situps
* 200 squats
.......Run 1 mile
No partitioning.

…
50 ring dips
100 squats
50 ring dips
100 squats
50 ring dips

…
21-15-9 reps of:
* handstand pushups
* Inverted pullups

…
5 rounds of:
* 50 walking lunges
* 15 handstand pushups

…
Deck of Cards
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
* Hearts: push-ups
* Diamonds: pull-ups
* Spades: situps
* Clubs: squats
* Jokers: Run 1 mile

…
Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
* Hearts: burpees
* Diamonds: mountain climbers (4ct)
* Spades: flutterkicks (4ct)
* Clubs: situps
* Jokers: Run 400m

…
5 rounds of:
* 21 pullups
* 21 ring dips

…
21-15-9 reps of:
* ring pushups
* ring dips

…
5 rounds of:
* 30 handstand pushups
* 30 pullups

…
5 rounds of:
* Max ring dips in 1:00
Rest 1:00
* Max ring pushups in 1:00
Rest 1:00

…
100 squats
20 handstand pushups
30 pullups

…
100 squats
9 handstand pushups
200 squats
15 handstand pushups
100 squats
21 handstand pushups

…
7 rounds of:
* Max rep dips
* Max rep pullups
* Rest as needed.

...
100 L-pullups

...
100 squats
40 pullups
80 squats
32 pullups
60 squats
24 pullups
40 squats
16 pullups
20 squats
8 pullups

…
80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats

...
10 rounds of:
* 10 pullups
* 20 pushups
* 30 squats

...
4 rounds of:
* 50 squats
* 5 muscleups

...
As many rounds as possible in 20 minutes of:
* 7 handstand pushups
* 12 Lpullups

...
50 squats
50 pullups
50 walking lunges
50 kneestoelbows
5 handstand pushups
50 situps
5 handstand pushups
50 squats
50 pullups

...
100 squats
30 muscleups
100 squats

...
4 rounds of:
* 25 lunges
* 50 squats

...
100 squats
25 situps
100 squats
25 situps
100 squats
25 kneestoelbows
100 squats
25 handstand pushups

...
3 rounds of:
* 100 squats
* 50 ring dips
* 30 Lpullups

...
5 rounds of:
* 5 handstand pushups
* 5 muscleups

...
2 rounds of:
* 35 squats
* 35 kneestoelbows
* 35 squats
* 35 situps
* 35 lunges
* 35 squats

...
21-18-15-12-9-6-3 of:
* squats
* L-pullups
* knees-to-elbows

…
7 rounds of:
* 35 squats
* 25 pushups
* 15 pullups

…
5 rounds of:
* 10 dips
* 15 pullups
* 20 handstand pushups

…
5 rounds of:
* 100 squats
* 20 lunges
* 35 pushups

…
21-15-9 reps of:
* Body blasters (burpeepullupkneestoelbows)
* box jump burpees
* Belushi burpees (on jump turn 180 degrees)
* Burpee Jacks (plank jack to jumping jack)

…
Give 30 minutes to handstand and hand walking practice.

…
3 rounds of:
* 100 squats
* 25 Lpullups
* 30 handstand pushups

….
3 rounds of:
* 7 muscleups
* 100 squats

…
5 rounds of:
* 50 squats
* 30 handstand pushups

…
3 rounds of:
* 100 squats
* 20 ring pushups
* 12 pullups

….
5 rounds of:
* 50 squats
* 15 ring pushups

...
3 rounds with 2:00 rests between each round:
* 50 squats
* 30 pullups
* 40 pushups
* 50 squats

…
10-9-8-7-6-5-4-3-2-1
* pullups
* ring pushups
* handstand pushups

…
5 rounds of:
* 9 handstand pushups
* 9 pullups

…
2 rounds of:
* 21 lunges
* 21 pullups
* 21 squats
* 21 ring dips
* 21 handstand pushups

…
As many rounds as possible in 20 minutes:
* 10 False grip ring pullups (rings to chest)
* 10 ring dips (go as deep as possible)

…
5 rounds of:
* 50 squats
* 21 ring dips
* 21 handstand pushups

…
21 pullups
50 squats
21 kneestoelbows
18 pullups
50 squats
18 kneestoelbows
15 pullups
50 squats
15 kneestoelbows
12 pullups
50 squats
12 kneestoelbows

…
7 rounds of:
* 20 ring dips
* 20 pullups
* 20 lunges

…
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 kneestoelbows
25 dips
25 pullups

As many rounds as possible in 20 minutes of:
* 10 pullups
* 10 ring dips
* 10 walking lunges

…
Bad Snake
* 100 rope jumps
* 21 kneestoelbows
* 50 Push ups
* 15 Lpull ups
* 100 rope jumps
* 15 kneestoelbows
* 35 Push ups
* 12 L pull ups
* 100 rope jumps
* 12 kneestoelbows
* 20 Push ups
* 9 L-pull ups

…
Seppuku
10 rounds of:
* 10 L pull ups
* 10 ring pushups
* 10 knees-to-elbows

…
20 pieces of Angie
20 rounds of:
* 5 pullups
* 5 pushups
* 5 situps
* 5 squats

…
Burning Rings of Fire
* 10 ring pushups
* 10 Archer pushups (5 each side)
* 10 ring Flyes
* 10 Wide Grip ring pushups
* 10 Singleleg
* 10 ring pushups (5 each led)
* 10 Pseudoplanche ring pushups
* 10 Jackknife ring pushups
* 10 Dive Bomber ring pushups
* 10 Elevated ring pushups
* 10 ring pushups

…
25 handstand pushups
25 squats
25 pullups
25 One legged squats
25 muscleups

…
3 rounds of:
* 100 squats
* 50 ring dips

…
100 squats
21 handstand pushups
30 pullups
100 squats
30 pullups
21 handstand pushups
100 squats

…
5 rounds of:
* 20 squats
* 20 pushups
* 20 pullups

…
50-40-30-20-10 reps
* pullups
* squat jumps

…
50 burpees
75 flutterkicks (4count)
100 pushups
150 situps

…
Run 1 mile
30 pullups (chest to bar)
60 pushups

…
2 rounds:
* Max pushups 2:00
* Max situps 2:00
* Max flutterkicks 2:00
* Max squats 2:00

…
100 squats
20 handstand pushups
30 pullups
100 squats
30 pullups
20 handstand pushups
100 squats

…
15 rounds for max reps:
pullups, 30 seconds on
30 seconds off

…
Run 10 minutes max effort
200 squats
Run 10 minutes max effort

…
50 squats
50 jumping pullups
50 steps walking lunge
50 kneestoelbows
50 handstand pushups
50 situps
50 dips
50 squats
50 pushups

…
Run 1 mile
21 Lpullups
Run 1 mile
21 bar muscleups
Run 1 mile
21 ring muscleups

…
4 rounds of:
* 50 walking lunges
* 50 squats
* Run 400m

…
4 rounds of:
* 5 muscleups
* 50 straightleg lifts on rings

...
5 rounds of:
* 10 burpees
* 20 box/bench jumps
* 30 pushups
* 40 squats
* 50 lunges

…
pistols (1 leggedsquats)
3x10 on each leg
Hold a rock or other heavy object to increase the load.

…
Practice your kipup for 20 minutes, with hands or without.
Kipup consists of lying flat supinated to explosively standing up.

…
Attempt an elbow lever, back lever, or front lever for 20 minutes

…
Playing with pushups
........Run 100m
* 20 pushups
* 5 burpees
* 15 clap pushups
* 5 burpees
* 10 chestslap pushups
* 5 burpees
* 5 fingertip pushups
........Run 100m
* 15 pushups
* 5 burpees
* 10 clap pushups
* 5 burpees
* 10 chestslap pushups
* 5 burpees
* 5 fingertip pushups
..........Run 100m
* 10 pushups
* 5 burpees
* 10 clap pushups
* 5 burpees
* 10 chestslap pushups
* 5 burpees
* 5 fingertip pushups

…
Balboa
4 rounds of:
* 100 jump ropes
* Run 400 meters
* 10 Bodyblasters (burpeepullupkneestoelbows)

…
Crouching Tiger
* 50 squats
* 25 pushups
* 50 pistols
* 25 fingertip pushups
* 50 side lunges
* 25 knuckle pushups
* 50 walking lunges
* 25 diamond pushups

…
Fractured Runny Angie
* Run 400 meters
* 25 pullups
* 25 pushups
* 25 situps
* 25 squats

…
Run 5k , but every 5:00 do 50 pushups and 50 squats.

…
20-16-12-8-4 reps of:
* Onearm
* pushups
* Onelegged squats

…
50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m

…
4 rounds of:
* 50 pushups
* 50 situps
* 50 4ct flutterkicks

…
250 squats
20 muscleups
250 squats

…
1 round Tabata sprints
1 round Tabata squats, rest position is in the squat
There is no rest between exercises.

…
* 150 squats
* 50 pushups
* 21 pullups
........Run 800 meters
* 21 pullups
* 50 pushups
* 150 squats

…
50 Lpullups
50 handstand pushups
50 pistols
50 kneestoelbows

…
As many rounds as possible in 12 minutes of:
* 10 pushups
* 15 situps
* 20m walking lunge

…
Spend a cummulative total of 5 minutes in a hand stand, or head stand.

…
21-15-9 reps of:
* lunges (Each leg Ѕ rep)
* situps
* burpees

….
5 rounds of:
* 50 mountain climbers (4 count)
* 25 situps

…
5 rounds of:
* 100 jumping jacks
* 100 mountain climbers

…
Prison Workout
* burpees: 20-19-18… 3-2-1
* walk 25m after each set

…
Ash
3 rounds, 90 seconds per station of:
* burpees
* pushups
* box/bench jumps
* pullups
* Double Unders
* squats

…
Run 1 mile
60 push ups
40 dips
20 handstand pushups
10 pistols (each leg Ѕ rep)
20 handstand pushups
40 dips
60 push ups
Run 1 mile

…
3 rounds of:
* Run 800m
* 30 burpees
* 30 kneestoelbows

…
4:00 of situps
2:00 of pushups
2:00 of flutterkicks
1:00 of deadhang pullups

…
Ivan the Terrible
...........90 seconds of jumping rope
* 50 lunges
* 50 pushups
* 50 situps
...........90 seconds of jumping rope
* 40 lunges
* 40 pushups
* 40 situps
............90 seconds of jumping rope
* 30 lunges
* 30 pushups
* 30 situps
............90 seconds of jumping rope
* 20 lunges
* 20 pushups
* 20 situps
............90 seconds of jumping rope
* 10 lunges
* 10 pushups
* 10 situps

…
Long Cycle Burpees
50 rounds of:
* 1 squat
* 1 pushup
* 1 situp
* 1 superman
* 1 tuck jump

…
5 rounds of:
* 30 second isometric squat hold
* 20 squats
* 30 seconds isometric leaning rest
* 20 pushups

…
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountian climbers(50 each leg)
50 squats
50 jumping jacks

…
10 rounds of:
* 30 seconds handstand
* 30 seconds isometric squat

Комплекси с бягане

Pick a distance : 1.5mi, 2 mi, 5k, 8k, 10k, 15k, 13.1 mi

…

Pick a time for max distance: 20min, 30min, 40min, 60min, 90min

…

1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade

…

4 rounds of:
* 5:00 max distance, 3:00 recovery

…

Run 3 x 5k with 10:00 - 15:00 recoveries

…

1200m uphill sprint
Rest 1:00
1200m downhill jog
Rest 1:00
Repeat

…

1:00 sprint, 1:00 rest
1:00 sprint, 0:50 rest
1:00 sprint, 0:40 rest
1:00 sprint, 0:30 rest
1:00 sprint, 0:20 rest
1:00 sprint, 0:10 rest
1:00 sprint, 0:20 rest
1:00 sprint, 0:30 rest
1:00 sprint, 0:40 rest
1:00 sprint, 0:50 rest
1:00 sprint, 1:00 rest

…

10x100m with 2:00 rests SP
8x200m with 2:00 rests SP
4x400m with 5:00 rests SP
8 rounds of:
80 seconds sprint, 40 seconds recovery

…

3 rounds of:
* 1:00 sprint, 1:00 recovery
* 2:00 sprint, 2:00 recovery
* 3:00 sprint, 3:00 recovery

…

3:00 sprint, 3:00 recovery
2:00 sprint, 2:00 recovery
1:00 sprint, 1:00 recovery
2:00 sprint, 2:00 recovery
3:00 sprint, 3:00 recovery

….

4x800m with 2:00 rests

…

Run 10k. Run second half faster than the first.

…

3 rounds of:
* 100m sprint, Rest same amount of time you finished the sprint
* 200m sprint, Rest same amount of time you finished the sprint
* 300m sprint, Rest same amount of time you finished the sprint

….

3 rounds of:
* 200m sprint, Rest same amount of time you finished the sprint
* 400m sprint, Rest same amount of time you finished the sprint
* 600m sprint, Rest same amount of time you finished the sprint

….

10 rounds of:
*  1:00 sprint, 1:00 recovery

…

8 rounds of:
* 10 seconds sprint, 5 seconds recovery

…

0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover

…

16 rounds of:
*  10 seconds sprint, 20 seconds recovery

…

4x200m + 4x400m + 2x1000m
Rest 1:00, 1:30, and 2:00 per interval distance, respectively.

…

200m sprint, Rest same amount of time you finished the sprint
400m sprint, Rest same amount of time you finished the sprint
600m sprint, Rest same amount of time you finished the sprint
400m sprint, Rest same amount of time you finished the sprint
200m sprint, Rest same amount of time you finished the sprint

…

1 mile time trial
Rest 2:00
2x400m at time trial pace, rest 1:00 in between

…

4x200m (rests 1:30) + 2x400m (rests 2:00)

Предизвикателства за издръжливост

Тренировките са за опитни Кросфитъри, които търсят допълнително болка и няколкочасова интензивност.

Filthy Fifteen Miles
60 rounds of:
* Run 400m
* 10 burpees
* 1 muscleup
Use a pile of 60 pennies to help you keep track of rounds.

…

Triple Murph
Complete 3 Murphs in a row. See first section for description.
First Murph is completed with weighted backpack or vest, partitioned 5/10/15.
Second Murph is completed without partitions.
Third Murph is partitioned 5/10/15.

…

Burpee Mile
Cover 1 mile using burpees only. You may jump forward as far as you want for each
burpee, but you may not walk forward at any point.

…

Station 4:00
There are 5 stations. At each station you will perform the movement at maximum
intensity for the specified amount of time, cycling through the stations in the
order given. The workout takes 4 hours to complete.
Station A: running
Station B: burpees
Station C: pullups
Station D: squat jumps
Station E: bear crawl or lunges
Round 1: 5:00 at each station, for total of 25:00.
Round 2: 12:00 at each station, for total of 1:00:00.
Round 3: 30:00 at each station, for total of 2:30:00.
Round 4: 1:00 at each station, for total of 5:00.
(Source: Shane Skowron)

…

The 500 Challenge
500 pullups
500 pushups
500 situps
500 flutterkicks
500 squats
Complete any way you can.

…

Frenzy
10 rounds of:
* Max burpees 1:00
* Max pullups 1:00
* Max tuck jumps 1:00
* Max jumping jacks 1:00
* Max distance running 2:00

…

October Breeze
110 minutes: March. Optionally with rucksack weighing 50#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace.
60 minutes: Complete 1000 walking lunges.
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity.
15 minutes: Sprint 10x100m with 1:00 rests.
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 5 muscleups.
Sub 3/3 for MU if necessary.
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.
8 hours total to complete.
…

1,500 Rep WOD
10 rounds of:
* 100 jump ropes
* 10 burpees
* 10 situps
* 10 pushups
* 10 squats
* 10 pullups

…

Pulling 20
4 rounds of:
* Run 5 miles
* 100 pullups
(Source: Shane Skowron)

…

The Longest Mile
400m handstand walking
400m walking lunges
400m bear crawl
400m burpee jumps

…

XXIV
Run 100m
50 burpees
Run 200m
100 pushups
Run 300m
150 walking lunges
Run 400m
200 squats
Run 300m
150 walking lunges
Run 200m
100 pushups
Run 100m
50 burpees

3 кръга, :
* 20 swing (суинга) 25 кг мъже/ 16 кг жени
* 40 push-press (пуш-преси) 30 кг мъже/ 20 кг жени
* 60 air squats (клека без тежест)

за време

For time:
100’ Walking Lunges or 30 Lunges (15L+R)
21 Pull-ups, 21 Sit-ups
100’ Walking Lunges or 30 Lunges
18 Pull-ups, 18 Situps
100’ Walking Lunges or 30 Lunges
15 Pull-ups, 15 Sit-ups
100’ Walking Lunges or 30 Lunges
12 Pull-ups, 12 Sit-ups
100’ Walking Lunges or 30 Lunges
9 Pull-ups, 9 Sit-ups
100’ Walking Lunges or 30 Lunges
6 Pull-ups, 6 Sit-ups
100’ Walking Lunges or 30 Lunges
3 Pull-ups, 3 Sit-ups

Нося си една бележка в чантата с тоя комплекс от сигурно няколко месеца и все не смея да я изхвърля, щото ми харесва и искам да го правя....някога...да взема да го напиша, че вече на бележка не прилича... :)

5 кръга, за време:
- 400 м бягане
- 21 sumo deadlift highpulls
- 21 thrusters

Ето какво намерих из чуждестранните кросфит форуми хаха :) таблицата качил съм в 2shared ако някой има желание може да я качи другаде.. :)

Здрасти, gosheto___!

Нещо не мога да дръпна файла, можеш ли да дадеш линк към сайта, от който си го намерил?

Вик,от тук може да дръпнеш таблицата  http://board.crossfit.com/attachment.php?attachmentid=5033&d=1251950189

Ето какво намерих из чуждестранните кросфит форуми хаха :) таблицата качил съм в 2shared ако някой има желание може да я качи другаде.. :)

Vic: Премествам темата в тази със списъка на комплексите.

http://board.crossfit.com/showthread.php?t=50739 от тук я дръпнах аз

Искам да попитам, това са различни тестове, които се правят, за да видиш какво ти е нивото или са програми за тренировки??
Благодая Ви!

Искам да попитам, това са различни тестове, които се правят, за да видиш какво ти е нивото или са програми за тренировки??
Благодая Ви!

Ако искаш - ползваш ги само като тестове. Ако тренираш по кросфит методиката изцяло или я използваш в част от тренировъчната ти схема, то това са отделни тренировки.

точно се връщам от тренировка...прегледах комплексите до тук и мисля, че точно този не го видях.

100 метра ходещи напади (walking lunges) с диск 20 кг над главата с прави ръце (и гръб) 10 кг за момичетата.
21 бърпита

максимални повторения за 30 минути.

аз лично ги докарах до 3 пълни рунда и 50 метра напади....(ще се оправдая, като кажа, че и вчера тренирах и днес се чувствах доста изморен)

заклевам се че никога през живота си не съм се потил така, както днес.
когато часовникът изписука за 30та минута всички 25 човека припаднахме на земята и се чуваше само тежко дишане.
един пич посредата на тренировката ми вика “Никога не съм предполагал, че ще си мисля, че бърпитата са лесната част от тренировката”.

едит: всъщност метрите може и да бяха пвоече от 100, тъй като правихме 6 дължини на залата, а тя е около 25 метра.

от вчера

за време (имахме лимит 30 мин.)
50 Box jumps
50 (jumping) pull ups
50 KW swings (16/12 kg)
50 walking lunges
50 Knees to elbows
50 Push press (20/15 kg)
50 Back extensions
50 Wall ball shots
50 Burpees
50 DU (200 single)

аз на бърпитата умрях към 25тото....
т.е. не завърших.

сила имам, но издръжливостта ми е пълен кенеф....

Redalex браво . В такива тежки тренировки по някое време човек почва направо да се чуди силата ли му свърши , енергията ли повече ... Само човек който по време на такива тренировки му се досира знае за какъв бич иде реч . Най-важно в такива ситуации е да минеш психологическата си бариера а след това да достигнеш физическата . Пий добавки и давай само напред !!