Дневникът на Vic (CVFMHI)

02022022

EMOM 10
1 Bench Press @ 120(100) kg
1 Tire Flip @ 230 kg
1 Bar Pullover

05022022

1. Cluster - upto 110 kg

2. EMOM 10 min
1 Cluster @ 100
1 Tire Flip @ 230

3. T2B

07022022

1. Clean & Jerk - upto 120

2. EMOM 10 min
9 DL @ 80 kg
6 Hang Power Clean
3 Push Press
9 T2B
6 Pullups
3 C2B Pullups

114 reps

08022022

1. Back Squat - upto 140

2. AMRAP 20 min
5 Box Jump over
8 KB High Pull to Alt. Clean Catch &
Push Press @ 32
2 Burpee Bar Pullover
17 KB Swing

7 rounds

09022022

Combo 7-in-1
upto 100 kg

10022022

For time:
30 Tire Flips @ 230 kg
2K Skierg
EMOM 1 Bench Press @ 100 kg

Time: 16:41 min

11022022

EMOM 29 min
1 Box Squat Clean @ 60-62.5-65-67.5-... -115-117.5-120(0)

14022022

1. Cluster - upto 110

2. E2MO2M 20 min
200 m Row
2 Cluster @ 80 kg

15022022

1. EMOM 10 min
1 Devil Press (Snatch) @ 2 x 32 kg KB
1 Step over @ 2 x 32 kg
1 Devil Press (Clean & Press ) @ 2 x 32 kg
1 Step over @ 2 x 32 kg

2. EMOM 10 min
min 1 Max Cal Row
min 2 Max Cal Skierg

140 cal (64/76)

17022022

1. Combo
1 Power Clean
1 Hang Cluster
upto 110 kg

2. Skierg - sprints

19022022

1. Clean & Jerk - upto 120

2. EMOM 10 min
1 Power Clean & Jerk @ 100 kg
2 Tire Fips @ 230 kg

21022022

Running clock
At 0:00
3 rounds
21 cal Skierg
5 Squat Clean @ 100 kg

At 10:00
5 rounds
12 cal Skierg
8 Squat Clean @ 60 kg

Total time: 21:45 min

23022022

1. Back Squat - upto 180 kg

2. EMOM 5 min
1st 30 sec - 1 Squat Clean @ 100
2nd 30 sec - 1 Power Clean & Jerk @ 100 kg

1 min Rest

For time:
100 Sledge Hammer @ 23 kg
EMOM 1 Tire Flip @ 230 kg

Time: 06:50 min

25022022

1. KB Flow @ 32 kg

2. For time:
25 Clean & Jerk @ 80 kg
25 Burpee Bar Pullover

Time: 13:12 min

03032022

1. Cluster - upto 110
2. Clean - upto 120

3. For time:
39 Clean & Jerk @ 80 kg
EMOM 18 Mountain Climber

21:00 min

04032022

AMRAP 19 min
90 Rope Jumps
3 Squat Clean @ 90 kg
4 Pull-up T2B

8 rounds

07032022

EMOM 10 min
1 Cluster @ 100 kg
1 Burpee Bar Pullover

No rest

EMOM 5 min
1 Squat Clean @ 100 kg
1 Bar Pullover

No rest

EMOM 5 min
1 Power Clean @ 100 kg
5 T2B

08032022

EMOM 10 min
2 KB “Ground -to-around-the head”
2 KB High Pull to Alt. Clean Catch & Press
2 KB High Pull to Alt. Snatch Catch
@ 32 kg

09032022

“Tarentino”
Team work:
2K Row
50 Clean & Jerk @ 70 kg
2K Row
100 Burpee
2K Row
150 Wall Ball @ 9

Time: 47:05 min

10032022

1. Back Squat - upto 180 kg

2. Cluster - upto 110 kg

3. KB Flow

11032022

1. Old School perversion - upto 80 kg

2. For time:
25 rounds
200 m Skierg
2 Cluster @ 60 kg

Time: 36:12 min

14032022

Power Bear
1 DL
1 Hang Squat Clean
1 Jerk
1 Back Squat
1 Back Jerk
UpTo 110 kg

15032022

1. EMOM 10 min
2 Tire Flips @ 230 kg
2 Thruster @ 70 kg

2. EMOM 5 min
3 x
1 Slam Ball @ 15 kg
1 Body Blaster

3. EMOM 5 min
5 Burpee Box Jump

16032022

Back Squat - upto 200 kg

17032022

EMOM 30 min
min 1
4 Back Squat @ 85 kg
4 Push Press @ 70 kg
min 2
4 Back Squat @ 85 kg
4 Pullups

—————————-

18032022

Team work
100 Burpee
100 Burpee Box Jump
100 Burpee Pullup

Даниела + Вик  22:07 min

20032022

2K Slow Run
————————

21032022

1. KB Flow - upto 50 kg

2. Combo
Hang Power Clean + Thruster - upto 110 kg

3. EMOM 20 min
min 1 60 Rope Jump
min 2 3 Cluster @ 80 kg
min 3 8 Pullups
min 4 9 Pushups+ 2 Shoulder Taps

22032022

E2MO2M 20 min
1 Back Squat @ 150 kg
1 Push Press @ 100 kg
2 Tactical LM Snatch @ 40+20 kg
1 Burpee Bar Pullover

23032022

1. Squat Clean - upto 120

2. KB Flow Variations

24032022

1. Back Squat - upto 200 kg

2. Thruster - upto 120 kg

3. Explosive Tire Flip @ 230 kg (no legs)

==================

25032022

AMRAP 20 min
10 cal Skierg
2 Squat Clean @ 80 kg

18 rounds

27032022

2K Slow Run

=========

28032022

1. Back Squat - upto 150 kg

2. AMRAP 15 min
3 “1Walkout + 3 Pushups”
6 Floor Press w/ Gluteus Bridge @ 80 kg
9 Push Press @ 60 kg
12 Back Squat @ 60 kg

5 rounds

29032022

Combo @ 100 kg
Power Clean
Hang Power Clean
Hang Squat Clean
Cluster
Push Press
Jerk
Back Squat
Back Jerk

31032022

1. Hang Cluster - upto 110 kg

2. EMOM 10 min
1 Hang Cluster @ 100 kg
+ AMRAP 3 min
1 Slam Ball @ 15 kg
Burpee Bar Pullover

10/10 @ 100 + 13

01042022

50 rounds for time
1 Squat Clean @ 80 kg
2 Burpee Over Bar

Time 28:35

Когато се правят бърпита с прескок на щангата,не трябва ли да е с двата крака едновременно?

Когато се правят бърпита с прескок на щангата,не трябва ли да е с двата крака едновременно?

До тази година точно такова беше изискването, обаче на един от квалификационните комплекси на Кросфит Геймс (22.2) промениха правилата и разрешиха скока да започва с един крак.
Сигурен съм, че както и за други упражнения, изискванията ще се променят за всяко състезание или конкретен комплекс.
Между другото, доста по-приятно е така :)

04042022

1. Back Squat - upto 200

2. Cluster - upto 110

3. T2B

—————————-

05042022

15 rounds for time
200 m Skierg
1 KB Clean & Push Press @ 2 x 32 kg
1 KB Snatch @ 2 x 32 kg

Time: 21:33 min

——————————

06042022

EMOM 20 min
1-10 min
1 Hang Squat Clean @ 100 kg
5 T2B

11-20 min
1 Tire Flip @ 230 kg
5 Tire Floor Press @ 230 kg

08042022

50 rounds for time
1 Cluster @ 60 kg
1 Body Blaster

Time: 31:44 min

11042022

1. Back Squat - upto 200 kg

2. Cluster - upto 100 kg

3. EMOM 15 min
1-10 min
12 Short Lateral Shuttles (2m)
1 Cluster @ 80 kg
2 Pullup T2B

11-15 min
12 Short Lateral Shuttles (2m)
5 Tire Flor Press @ 230 kg

12042022

Clean & Jerk - upto 120

13042022

7 rounds
Every 90 sec
1 Back Squat @ 170 kg
1 Hang Cluster @ 100 kg
1 Tire Flip @ 230 kg

14042022
KB Variations

10 Snatch @ 50 kg KB (5R+5L)