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    crossfit_4everyone
    @crossfit_4everyone

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14/12
#Basic
Activation + Stretching 
3*
3 GM + 3 FSq + 3 HSq Clean
1+1 DBs TGU
10 ST2B

Hang  Squat Clean HS
Sc 3 Hang Sq Clean
rest SHSPU 4-6 / Wall Climb 
AFAP 5* 
20 KBSna
20 WB

3*
1 min 2 KB Fr Rack Hols
1 min Farmer Hold 
1 min Plank
1 min rest

#Kids
6-11
Running Warm up
Stretching
5*
5 Ring Row
10 Push ups
15 Sit ups

Skill: WClimb

AMRAP 7 min
7 PPress 1 arm KB
14 JoB
7 PPress 1arm KB
14 JoB

AMRAP 9 min
10 MB Clean Squat 
10 Ring Row

12+
Running Warm up
Stretching
General/ Clean & Jerk Warm up
Every 90" in 8 sets 
Power Clean + Hang Squat  Clean + PPress + PJerk
skill/ speed 
AMRAP 4 min 2 min rest 4 sets
3 PJerk 30/20
6 FSq
9 DL
12 K2E/ Sit ups 
Team of 3 
AFAP
150/120 cal Row.  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
14/12 #Basic  Activation + Stretching 3* 3 GM + 3 FSq + 3 HSq Clean 1+1 DBs TGU 10 ST2B Hang Squat Clean HS Sc 3 Hang Sq Clean rest SHSPU 4-6 / Wall Climb AFAP 5* 20 KBSna 20 WB 3* 1 min 2 KB Fr Rack Hols 1 min Farmer Hold 1 min Plank 1 min rest #Kids  6-11 Running Warm up Stretching 5* 5 Ring Row 10 Push ups 15 Sit ups Skill: WClimb AMRAP 7 min 7 PPress 1 arm KB 14 JoB 7 PPress 1arm KB 14 JoB AMRAP 9 min 10 MB Clean Squat 10 Ring Row 12+ Running Warm up Stretching General/ Clean & Jerk Warm up Every 90" in 8 sets Power Clean + Hang Squat Clean + PPress + PJerk skill/ speed AMRAP 4 min 2 min rest 4 sets 3 PJerk 30/20 6 FSq 9 DL 12 K2E/ Sit ups Team of 3 AFAP 150/120 cal Row. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
13/12
#Basic
Activation + Stretching 
3*
3 MSna + 3 OHSq + 3 Position P Snatch
12 Ring Row
10/7 T2B Progression

Every 2 min in 8 sets
3 Position Power Snatch + 3 OHSq

AMRAP 15 min
5 Hang Power Snatch 
10 T2B
5 OHSq
10 T2B

3*
1 min Wall sit
1 min Plank
1 min Reverse Plank
1 min rest

#Ladies
Activation - DU/ Jump Rope Skills
3* 
KBSna V1
 5 BJ
20  sit ups

AMRAP 15 min
10 KBSnatch left
10 WB
10 KB Snatch Right
20 Walking Lunges MB

5*
A1:  DL 10
A2: Pull ups 6 / or 12 Ring Row
A3:  Hips Thrusters 15
no rest b/w ecx 2 min rest b/w sets

#OnRamp
DU Practice/ Activation
3*
7+7 1 Arm KBDL 
7 +7+ 1 arm KBSw
7+7 Press KB
7 Strict Pull ups/ 10 RRow
20 Sit ups

Skill: KB Clean &Jerk  5* 5+5

AMRAP 15 min
15 KBSw
10 Burpees
5 Pull ups

Strength: 
4*
A1: BSq 10
B1: Press 2 DBs 12
C1: V ups 15

#TeenPro
Activation + Stretching
Gymnastics Warm up
HS Walk Practice  7 min

General BB/ C&Jerk  warm up

Strength
A1: DL 8;8;6;6;4;4
B1: Press 6 reps

AMRAP 12 min
3-6-9-12-15-
DL
Hang PClean 
PJerk. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
13/12 #Basic  Activation + Stretching 3* 3 MSna + 3 OHSq + 3 Position P Snatch 12 Ring Row 10/7 T2B Progression Every 2 min in 8 sets 3 Position Power Snatch + 3 OHSq AMRAP 15 min 5 Hang Power Snatch 10 T2B 5 OHSq 10 T2B 3* 1 min Wall sit 1 min Plank 1 min Reverse Plank 1 min rest #Ladies  Activation - DU/ Jump Rope Skills 3* KBSna V1 5 BJ 20 sit ups AMRAP 15 min 10 KBSnatch left 10 WB 10 KB Snatch Right 20 Walking Lunges MB 5* A1: DL 10 A2: Pull ups 6 / or 12 Ring Row A3: Hips Thrusters 15 no rest b/w ecx 2 min rest b/w sets #OnRamp  DU Practice/ Activation 3* 7+7 1 Arm KBDL 7 +7+ 1 arm KBSw 7+7 Press KB 7 Strict Pull ups/ 10 RRow 20 Sit ups Skill: KB Clean &Jerk 5* 5+5 AMRAP 15 min 15 KBSw 10 Burpees 5 Pull ups Strength: 4* A1: BSq 10 B1: Press 2 DBs 12 C1: V ups 15 #TeenPro  Activation + Stretching Gymnastics Warm up HS Walk Practice 7 min General BB/ C&Jerk warm up Strength A1: DL 8;8;6;6;4;4 B1: Press 6 reps AMRAP 12 min 3-6-9-12-15- DL Hang PClean PJerk. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
12/12
#Basic
Activation + Stretching 
3*
7 MCl+Press/ HPCl+PPress/ PCl+Jerk
10/7  Spull ups progression
50 DU

AFAP
3-6-9-12-15
DL
Hang Power Clean 
PJerk

EMOM 16 min
1 min - Row 15/12
2 min - Burpees 12/10
3 min 3 DBall  1.2 
4 min rest 
3*
30" Hang
40" HSStance
1 min DBall Hold
1 min Rest

#Kids
6-11
Speed ladder Drills
Stretching
5*
10 PVC Squat Progression
10 Broad Jump
10  1-2-3 Push Ups Burpees

Skill; Around Box HSWalk

AMRAP 7 min
7 KB Snatch left
7 KB Sna right
14 Goblet Lunges

AMRAP 9 min
10 WB
30 Jump on Plate 
12+
Speed Ladder
Stretching
General / Snatch Warm up
Every 90" in 8 sets
3 Hang Power Snatc + 1 OHSq

AFAP 5*
20 KBSw
15 Push ups
10/7  Pull ups

Strength:
A1: Front Squat 4*8
B1: Broad Jump 2 m 4*10 
C1:  Biceps Curl + Press 4*12 DB  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
12/12 #Basic  Activation + Stretching 3* 7 MCl+Press/ HPCl+PPress/ PCl+Jerk 10/7 Spull ups progression 50 DU AFAP 3-6-9-12-15 DL Hang Power Clean PJerk EMOM 16 min 1 min - Row 15/12 2 min - Burpees 12/10 3 min 3 DBall 1.2 4 min rest 3* 30" Hang 40" HSStance 1 min DBall Hold 1 min Rest #Kids  6-11 Speed ladder Drills Stretching 5* 10 PVC Squat Progression 10 Broad Jump 10 1-2-3 Push Ups Burpees Skill; Around Box HSWalk AMRAP 7 min 7 KB Snatch left 7 KB Sna right 14 Goblet Lunges AMRAP 9 min 10 WB 30 Jump on Plate 12+ Speed Ladder Stretching General / Snatch Warm up Every 90" in 8 sets 3 Hang Power Snatc + 1 OHSq AFAP 5* 20 KBSw 15 Push ups 10/7 Pull ups Strength: A1: Front Squat 4*8 B1: Broad Jump 2 m 4*10 C1: Biceps Curl + Press 4*12 DB #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
11/12
#Basic
Activation + Sretching
3*
5 GM + 10 BLunges
5 Press + 5 Push Press
15/12 Row

DL 
3;3;3;2;2;2;1;1;1
Sc  6;6;6;6;4;4;4

AFAP 
3*
20 BSteps over 2DB
20 Burpees + G2OH 2 DBs

3*
1 min 2 KB Fr Rack Hols
1 min Farmer Hold 
1 min Plank
1 min rest

#Ladies
Activation - 9/12/15 cal Row + 30 DU
Barbell complex 5 DL + 5 Bent Row + 5 PPress + 5 GM
 7 ring row
14 walking Lunges
AFAP 5*
20 Box Steps  2 KBs / DBs
15 Ring Row/ 8 Pull ups
10 Burpees

5*
A1: Front  Squat 12
A2: Bench Press 2 DB 12
A3:  RDL 12 BB
no rest b/w ecx 2 min rest b/w sets

#TeenPro
DU Activation
Gymnastics warm up
AMRAP 7 min
1-2-3-4-5-6- BMU/ SPull ups
2-4-6-8-12- SDips/ G - 1-2-3-4-5-6-

Strength
A1: BSq 8;8;6;6;4;4
B1:  SPull ups / WPull ups 5

AFAP
30 BJ
25 T2B 
20 DBSna 
10 WCL or 15 HSPU Strict 
20DBSna
25 T2B
30 BJ. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
11/12 #Basic  Activation + Sretching 3* 5 GM + 10 BLunges 5 Press + 5 Push Press 15/12 Row DL 3;3;3;2;2;2;1;1;1 Sc 6;6;6;6;4;4;4 AFAP 3* 20 BSteps over 2DB 20 Burpees + G2OH 2 DBs 3* 1 min 2 KB Fr Rack Hols 1 min Farmer Hold 1 min Plank 1 min rest #Ladies  Activation - 9/12/15 cal Row + 30 DU Barbell complex 5 DL + 5 Bent Row + 5 PPress + 5 GM 7 ring row 14 walking Lunges AFAP 5* 20 Box Steps 2 KBs / DBs 15 Ring Row/ 8 Pull ups 10 Burpees 5* A1: Front Squat 12 A2: Bench Press 2 DB 12 A3: RDL 12 BB no rest b/w ecx 2 min rest b/w sets #TeenPro  DU Activation Gymnastics warm up AMRAP 7 min 1-2-3-4-5-6- BMU/ SPull ups 2-4-6-8-12- SDips/ G - 1-2-3-4-5-6- Strength A1: BSq 8;8;6;6;4;4 B1: SPull ups / WPull ups 5 AFAP 30 BJ 25 T2B 20 DBSna 10 WCL or 15 HSPU Strict 20DBSna 25 T2B 30 BJ. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
Ежегодное предновогоднее веселье!!!
Шестая тысяча тонн...на этот раз BACK SQUAT!!! Условия:
— Определяем день  с 3 декабря 2018 по 13 января 2019,
— Собираем 7 штанг 25-35-45-60-70-80-100 кг*
— Без ограничений  пола и возраста, уровня подготовленности и технического мастерства, приглашая всех друзей и знакомых; — 1 (один) час бескомпромиссной коллективной работы, любое количество подходов к снаряду, соответствующего вашему уровню тренированности;
— Наш Результат — общий тоннаж клуба, который вносится в единый рейтинг на сайте.

Итак,  в комментариях ставим дату, которая для Вас предпочтительней:

22/12, суббота 17:00
29/12, суббота 17:00  Let's do it again!!!
Train hard & enjoy the result! ✅Вертикаль Аква  Днепродорога 127В
✅Online Training  yaroschukalex@gmail.com  Direct

#crossfit4everyone
#theathlete
#crossfitseptem
#monko
Ежегодное предновогоднее веселье!!! Шестая тысяча тонн...на этот раз BACK SQUAT!!! Условия: — Определяем день с 3 декабря 2018 по 13 января 2019, — Собираем 7 штанг 25-35-45-60-70-80-100 кг* — Без ограничений пола и возраста, уровня подготовленности и технического мастерства, приглашая всех друзей и знакомых; — 1 (один) час бескомпромиссной коллективной работы, любое количество подходов к снаряду, соответствующего вашему уровню тренированности; — Наш Результат — общий тоннаж клуба, который вносится в единый рейтинг на сайте. Итак, в комментариях ставим дату, которая для Вас предпочтительней: 22/12, суббота 17:00 29/12, суббота 17:00 Let's do it again!!! Train hard & enjoy the result! ✅Вертикаль Аква Днепродорога 127В ✅Online Training yaroschukalex@gmail.com Direct #crossfit4everyone  #theathlete  #crossfitseptem  #monko 
10/12
#Basic
Activation + Stretching 
3*
10 FS2OH
10/7Pull ups Progression  Progression 
10 BJ climb height

Every 90 " alt  5 sets each
A1: PPress 6
B1: WPull ups/ Spull ups 6

AFAP 
30 BJo 
25 T2B
20 BBJo
10 BMU(3 Rope) 
20 BBJo
25 T2B 
30 BJo

Accessory:
3*
1 min Wall sit
1 min Plank
1 min Reverse Plank
1 min rest

#OnRamp
DU Practice/ Activation
3* 
7 DL + 7 1 Arm KB Swing left + 7 right + 7 GSquat
10 SK2E
5 Press + 5 PPress 
Skill DB Sna 
AFAP 5*
20 DB Sna
20 Sit ups
40 Jump on Plate 
EMOM 15 min 
40" Row 
40" Box Steps / BJ
1 min rest

Accessory
 Sit ups + Plank 
#Kids
6-11
Jump Rope Drills 
Stretching
3*
5 RRow
7 Push up
12 ASq
15 sit ups

Skill; HSWalk partner

AMRAP 7 min 
7 FG2OH Plate 
7 Burpees + Jump on Plate
7 ASq

AMRAP 9 min
10 KBSW 
15 Sit ups

12+
DU warm up / Activation
Stretching
3*
3 PPress+ 3 FSq + 3 THR
7/5 Pull ups Progression
20 Sit ups
AMRAP 7 min
7 THR 20/30
7/ 5 Pull ups
rest 4 min
AMRAP 7 min
7 SDHP 
7 FS2OH
rest 4 min
AMRAP 7 min
7 FSq
7 Lat Burpees

Strength:
4*
20 Box Steps
10  RRow  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
10/12 #Basic  Activation + Stretching 3* 10 FS2OH 10/7Pull ups Progression Progression 10 BJ climb height Every 90 " alt 5 sets each A1: PPress 6 B1: WPull ups/ Spull ups 6 AFAP 30 BJo 25 T2B 20 BBJo 10 BMU(3 Rope) 20 BBJo 25 T2B 30 BJo Accessory: 3* 1 min Wall sit 1 min Plank 1 min Reverse Plank 1 min rest #OnRamp  DU Practice/ Activation 3* 7 DL + 7 1 Arm KB Swing left + 7 right + 7 GSquat 10 SK2E 5 Press + 5 PPress Skill DB Sna AFAP 5* 20 DB Sna 20 Sit ups 40 Jump on Plate EMOM 15 min 40" Row 40" Box Steps / BJ 1 min rest Accessory Sit ups + Plank #Kids  6-11 Jump Rope Drills Stretching 3* 5 RRow 7 Push up 12 ASq 15 sit ups Skill; HSWalk partner AMRAP 7 min 7 FG2OH Plate 7 Burpees + Jump on Plate 7 ASq AMRAP 9 min 10 KBSW 15 Sit ups 12+ DU warm up / Activation Stretching 3* 3 PPress+ 3 FSq + 3 THR 7/5 Pull ups Progression 20 Sit ups AMRAP 7 min 7 THR 20/30 7/ 5 Pull ups rest 4 min AMRAP 7 min 7 SDHP 7 FS2OH rest 4 min AMRAP 7 min 7 FSq 7 Lat Burpees Strength: 4* 20 Box Steps 10 RRow #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
8/12
#Basic
Activation + Stretching
Not for time:
9-12-15 clrs
Row
Bike
Ski

AMRAP 7 min 
14 HCl+ Jerk 
7 bike
Rest 4 min

AMRAP 7 min
14 DBSna 
7 Ski
Rest 4 min 
AMRAP 7 min
12/14 row 
10 BSteps over DBs

Accessory;
10 min HSWalk Pracice

#Ladies
Jump Rope Drills/ Activation
Stretching
Barbell warm up 
GM/BSq/BLunges/ Press/FSquat / SL RDL  5 reps + 1 min plank 3 sets

Full Body Circle  training: 
6 sets
Back Lunges 16
1 arm Bent Row  8+8
Death Marsh 16
1 arm Push Press 8+8
Russ KBSw 16
K2E 8 / Sit ups 16
Row 12 cal

No rest b/w ecx/ 2 min rest b/w sets

#OnRamp
Speed Ladder Drills
3*
Barbell warm up 
DL + BSq + BLunges + Press+ FSq + PPress 5 reps 
10 RRow 
1 min DU Practice / Jump Rope
Push Jerk PVC/ empty Bar 
AMRAP 15 min
10 KB 1 arm PJerk
20 GLunges 
10 KB 1 arm PJerk
10 K2E

Strength 
A1: DL 4*10
B1: Rope Climb / Sc Rope  4*1-2
C1:  SPull ups / RRow 4* 4-6/12

#TeenPro
Running Warm up
Stretching 
General/ C&J warm up

Every 90" in 8 sets
1 Sq Clean + 1 FSq + 1 PJerk

AFAP
10 Press 
15 OHSq
20 PPress
25 FSq
30 PJ
35 BSq 
Aerobic Condition
Every 4 min AFAP 5 sets
15/20 Row
15 B+BJo. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
8/12 #Basic  Activation + Stretching Not for time: 9-12-15 clrs Row Bike Ski AMRAP 7 min 14 HCl+ Jerk 7 bike Rest 4 min AMRAP 7 min 14 DBSna 7 Ski Rest 4 min AMRAP 7 min 12/14 row 10 BSteps over DBs Accessory; 10 min HSWalk Pracice #Ladies  Jump Rope Drills/ Activation Stretching Barbell warm up GM/BSq/BLunges/ Press/FSquat / SL RDL 5 reps + 1 min plank 3 sets Full Body Circle training: 6 sets Back Lunges 16 1 arm Bent Row 8+8 Death Marsh 16 1 arm Push Press 8+8 Russ KBSw 16 K2E 8 / Sit ups 16 Row 12 cal No rest b/w ecx/ 2 min rest b/w sets #OnRamp  Speed Ladder Drills 3* Barbell warm up DL + BSq + BLunges + Press+ FSq + PPress 5 reps 10 RRow 1 min DU Practice / Jump Rope Push Jerk PVC/ empty Bar AMRAP 15 min 10 KB 1 arm PJerk 20 GLunges 10 KB 1 arm PJerk 10 K2E Strength A1: DL 4*10 B1: Rope Climb / Sc Rope 4*1-2 C1: SPull ups / RRow 4* 4-6/12 #TeenPro  Running Warm up Stretching General/ C&J warm up Every 90" in 8 sets 1 Sq Clean + 1 FSq + 1 PJerk AFAP 10 Press 15 OHSq 20 PPress 25 FSq 30 PJ 35 BSq Aerobic Condition Every 4 min AFAP 5 sets 15/20 Row 15 B+BJo. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
7/12
#Basic
Activation + Stretching
3*
5+5 Cossack Squat
15 RKBSw
1+1 TGU DB

Front Squat
3:3:3:2:2:2:1:1:1 
Sc 6:6:6:6:4:4:4:4
Every 90"
Rest - SC2B

AMRAP 15 min
5 PSna 
10 DL 
15 BJ

Accessory:
10 min HSWalk Pracice

#Kids
6-12
Running Warm up
Stretching
EMOM 6 min
6-8*10 Shuttle sprint
15 sit ups

Skill: BB DL

AMRAP 8 min
10 DL KB
20 Jump on Plate 20-30 sm

AMRAP 8 min
5 lap Run
10 Burpees

12+
Activation + Stretching 
Running Warm up
Stretching
General / C&Jerk warm up

Every 90' in 8 sets
Power Clean + 2 FSq + Jerk

A1: BSq 4*8
B1: WPull ups 4*4-6

AMRAP 15 min
10 FS2OH
15 T2B
20 BJo. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
7/12 #Basic  Activation + Stretching 3* 5+5 Cossack Squat 15 RKBSw 1+1 TGU DB Front Squat 3:3:3:2:2:2:1:1:1 Sc 6:6:6:6:4:4:4:4 Every 90" Rest - SC2B AMRAP 15 min 5 PSna 10 DL 15 BJ Accessory: 10 min HSWalk Pracice #Kids  6-12 Running Warm up Stretching EMOM 6 min 6-8*10 Shuttle sprint 15 sit ups Skill: BB DL AMRAP 8 min 10 DL KB 20 Jump on Plate 20-30 sm AMRAP 8 min 5 lap Run 10 Burpees 12+ Activation + Stretching Running Warm up Stretching General / C&Jerk warm up Every 90' in 8 sets Power Clean + 2 FSq + Jerk A1: BSq 4*8 B1: WPull ups 4*4-6 AMRAP 15 min 10 FS2OH 15 T2B 20 BJo. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
6/12
#Basic
Activation + Stretching
3* 
5 Hang Muscle Clean + 3 Position Squat Clean 
10/7 Pull ups progression
3 PPress + 3 FSq + 3 THR "Every 90"" in 8 sets"
Clean Pull (Sc DL) + Power Clean + HHSqClean + Hang Sq Clean

EMOM 16 min
10 THRusters 30/40 + amrap DU 
10 Pull ups/ C2B + amrap Sit ups 
Accessory:
10 min HSWalk Pracice

#Ladies
Speed Ladder Drills
Stretching
Barbell warm up 10  reps  1 set

5 Sets of: 30”rest between exc. 2 min rest between sets
A1: DL 10
B1:  Spull ups 4-8

5 Sets of: 30" rest between exc. 2 min rest between sets
A2: Box Steps 16
B2: Reverse Push ups 12

5 Sets of: 30" rest between exc. 2 min rest between sets
A3: Hips THR 15
B3: K2E 12

Row 3*20 cal AFAP
Rest 1:2

#OnRamp
Activation+ Stretching
Row Activation 
10-15-20 Row 
20-25-30 Sit ups

KBWarm up V1 
10 K2E Strict 
10 BJ
TGU 3+3

EMOM 12 min 
5-7 + 5-7 KBSna 
12/10 Row

AFAP 5*
15 KBSw
15 BJ
15 Push ups

#TeenPro
Activation
EMOM 6 min
40" Row
40" DU
40" Plank
Stretching

KB Warm up 1 set 10 reps+ 10 t2b strict

AFAP 5*
15 T2B
12 DL 2KB
9 HPClean 2KB
6 FS2OH

Team of 2 
AMRAP 10 min
100 WB
75 Row/Bike/Ski
Amrap BMU/ Pull ups 1:3

Superset: 4*
A1: RDL 12
A2: Box Dips 8-12
A3: DBall/ 2KB Hold 40"
A4:  WSit ups 20  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
6/12 #Basic  Activation + Stretching 3* 5 Hang Muscle Clean + 3 Position Squat Clean 10/7 Pull ups progression 3 PPress + 3 FSq + 3 THR "Every 90"" in 8 sets" Clean Pull (Sc DL) + Power Clean + HHSqClean + Hang Sq Clean EMOM 16 min 10 THRusters 30/40 + amrap DU 10 Pull ups/ C2B + amrap Sit ups Accessory: 10 min HSWalk Pracice #Ladies  Speed Ladder Drills Stretching Barbell warm up 10 reps 1 set 5 Sets of: 30”rest between exc. 2 min rest between sets A1: DL 10 B1: Spull ups 4-8 5 Sets of: 30" rest between exc. 2 min rest between sets A2: Box Steps 16 B2: Reverse Push ups 12 5 Sets of: 30" rest between exc. 2 min rest between sets A3: Hips THR 15 B3: K2E 12 Row 3*20 cal AFAP Rest 1:2 #OnRamp  Activation+ Stretching Row Activation 10-15-20 Row 20-25-30 Sit ups KBWarm up V1 10 K2E Strict 10 BJ TGU 3+3 EMOM 12 min 5-7 + 5-7 KBSna 12/10 Row AFAP 5* 15 KBSw 15 BJ 15 Push ups #TeenPro  Activation EMOM 6 min 40" Row 40" DU 40" Plank Stretching KB Warm up 1 set 10 reps+ 10 t2b strict AFAP 5* 15 T2B 12 DL 2KB 9 HPClean 2KB 6 FS2OH Team of 2 AMRAP 10 min 100 WB 75 Row/Bike/Ski Amrap BMU/ Pull ups 1:3 Superset: 4* A1: RDL 12 A2: Box Dips 8-12 A3: DBall/ 2KB Hold 40" A4: WSit ups 20 #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
05/12
#Basic
Activation + Stretching 
3*
3* 1 Hang Snatch + 1 OHSq 
10 Jumping Squat 
10/7 T2B Progression

Every 90' in 8 sets
3RM Hang Squat Snatch

AMRAP 10* 2 min round 
7+7 KBSna 
14 FrRack Lunges 1 KB 
amrap T2B/Burpees alternate every round 
Accessory:
10 min HSWalk Pracice

#Kids
6-11
Jump Rope Drills
Stretching
EMOM 6 min
10  Broad Jumps
10 Ring Row

Skill: KBSna

AMRAP 8 min 
8 KB Left
8 KB right
16GSq

AMRAP 8 min
12 m Farmer Walk  1 arm
12 Sit ups
12 Farmer walk 1 arm 
12 Push ups

12+
DU Drills
Stretching
KB Warm up 1 set 10 reps

AMRAP 8 sets 2 min each
10+10 KBSna 
15 GSq 
amrap Push ups / Pull ups
Push ups & Pull ups change every round

AFAP 5*
15 KBSw
30 ASq
45 DU/ JoB

Strength
A1: DL 6*8
B1: Bench Press DBs 6*10 / G - RRow 6*10. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
05/12 #Basic  Activation + Stretching 3* 3* 1 Hang Snatch + 1 OHSq 10 Jumping Squat 10/7 T2B Progression Every 90' in 8 sets 3RM Hang Squat Snatch AMRAP 10* 2 min round 7+7 KBSna 14 FrRack Lunges 1 KB amrap T2B/Burpees alternate every round Accessory: 10 min HSWalk Pracice #Kids  6-11 Jump Rope Drills Stretching EMOM 6 min 10 Broad Jumps 10 Ring Row Skill: KBSna AMRAP 8 min 8 KB Left 8 KB right 16GSq AMRAP 8 min 12 m Farmer Walk 1 arm 12 Sit ups 12 Farmer walk 1 arm 12 Push ups 12+ DU Drills Stretching KB Warm up 1 set 10 reps AMRAP 8 sets 2 min each 10+10 KBSna 15 GSq amrap Push ups / Pull ups Push ups & Pull ups change every round AFAP 5* 15 KBSw 30 ASq 45 DU/ JoB Strength A1: DL 6*8 B1: Bench Press DBs 6*10 / G - RRow 6*10. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
04/12
#Basic
Activation + Stretching 
3*
3 MSna+ 3 OHSq + 3 Position PSna
10 BJ
7 SPull ups/ 7 C2B kipp /3 BMU

AMRAP 10 min
6 PSna 35/25
2 BMU
Sc - 10 SDHP 35/25 + 4 Pull ups

AFAP 5*
20 KBSw
20 BJ
20/15 Push ups

Accessory:
10 min HSWalk Pracice

#Ladies
Row Activation
12/15/18 cal + Stretching
KB V1 warm up +1 min Plank 3 sets

5 Sets of: 30" rest between exc. 2 min rest between sets
A1: GSquat 15 
A2: Bent Row 12 на скамье
A3: Russ KBSw 15

5 Sets of: 30" rest between exc. 2 min rest between sets
B1: Walking Lunges 16
B2: Bench Press 2 DBs
B3: WB 15

AMRAP 8 min
8+8 KB Sna 
8 Burpees 
#TeenPro
Jump on Plate Activation
Stretching
Not For Time 
2-4-6-8-10 SPull ups G -1-2-3-4-5
1-2-3-4-5 Wall Climb

General / Snatch Warm  up
AMRAP 7 min
7 Power Snatch 20/30
7 Lat Burpees
7 ASq 
rest 4 min
AMRAP 7 min 
7 THR 20/30
7 Pull ups
7 V ups

Superset: 4*
A1: BSquat 10
A2: Rope Climb LL/ wL 1
A3: Box Steps over DB 16
A4:  WSit ups 20. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
04/12 #Basic  Activation + Stretching 3* 3 MSna+ 3 OHSq + 3 Position PSna 10 BJ 7 SPull ups/ 7 C2B kipp /3 BMU AMRAP 10 min 6 PSna 35/25 2 BMU Sc - 10 SDHP 35/25 + 4 Pull ups AFAP 5* 20 KBSw 20 BJ 20/15 Push ups Accessory: 10 min HSWalk Pracice #Ladies  Row Activation 12/15/18 cal + Stretching KB V1 warm up +1 min Plank 3 sets 5 Sets of: 30" rest between exc. 2 min rest between sets A1: GSquat 15 A2: Bent Row 12 на скамье A3: Russ KBSw 15 5 Sets of: 30" rest between exc. 2 min rest between sets B1: Walking Lunges 16 B2: Bench Press 2 DBs B3: WB 15 AMRAP 8 min 8+8 KB Sna 8 Burpees #TeenPro  Jump on Plate Activation Stretching Not For Time 2-4-6-8-10 SPull ups G -1-2-3-4-5 1-2-3-4-5 Wall Climb General / Snatch Warm up AMRAP 7 min 7 Power Snatch 20/30 7 Lat Burpees 7 ASq rest 4 min AMRAP 7 min 7 THR 20/30 7 Pull ups 7 V ups Superset: 4* A1: BSquat 10 A2: Rope Climb LL/ wL 1 A3: Box Steps over DB 16 A4: WSit ups 20. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
03/12
#Basic
Activation + Stretching 
3*
5GM+5BSq+5Kang Squat
2WCl+ 10-15” HSStance
10/7 Pull ups Progression

8RM DL  5-6 sets
Rest 4-6 SHSPU
Sc 8 DB Press

AMRAP 12 min
9 HPClean
15 Pull ups 
21 DU

Accessory:
10 min HSWalk Pracice

#Kids
Speed Ladder Driils
Stretching
KB 2 arm warm up
Под счет
10 SDHP KB + 10-9-8-7-..-1 burpees

Skill MB Squat Clean

AMRAP 8 min 
10 Sq MB Clean
1 Wall Climb
10 WB
10 sit ups

Ring Row 4*10
Plank 4*1 min

12+
Jump on plate Activation 
Stretching
3*
10/7 Pull ups Progression
1-2-3 Wall climb

7 min BMU practice/ kipping pull ups
EMOM 1-2 reps 
General BB & Snatch warm up
Every 90” in 8 sets
3 Position Power Snatch

AMRAP 12 min 
6 HPower Sna
9 t2b/k2e
12 burpees

Accessory:
Accumulate 
3 min L sit

#OnRamp
DU practice
3*
SDHP Progression PVC 
1 Wall Climb + 5-10" Pause 
10 Ring Row

PVC Hang Squat/Power Clean
Hang Squat/ Power Clean
6*3

A1: DL 5*8
B1: SPull ups/ RRow 5* 4-6/8

AMRAP 4 min 2 min rest 3 sets
7 SDHP BB
7 Burpees
14 Sit ups. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
03/12 #Basic  Activation + Stretching 3* 5GM+5BSq+5Kang Squat 2WCl+ 10-15” HSStance 10/7 Pull ups Progression 8RM DL 5-6 sets Rest 4-6 SHSPU Sc 8 DB Press AMRAP 12 min 9 HPClean 15 Pull ups 21 DU Accessory: 10 min HSWalk Pracice #Kids  Speed Ladder Driils Stretching KB 2 arm warm up Под счет 10 SDHP KB + 10-9-8-7-..-1 burpees Skill MB Squat Clean AMRAP 8 min 10 Sq MB Clean 1 Wall Climb 10 WB 10 sit ups Ring Row 4*10 Plank 4*1 min 12+ Jump on plate Activation Stretching 3* 10/7 Pull ups Progression 1-2-3 Wall climb 7 min BMU practice/ kipping pull ups EMOM 1-2 reps General BB & Snatch warm up Every 90” in 8 sets 3 Position Power Snatch AMRAP 12 min 6 HPower Sna 9 t2b/k2e 12 burpees Accessory: Accumulate 3 min L sit #OnRamp  DU practice 3* SDHP Progression PVC 1 Wall Climb + 5-10" Pause 10 Ring Row PVC Hang Squat/Power Clean Hang Squat/ Power Clean 6*3 A1: DL 5*8 B1: SPull ups/ RRow 5* 4-6/8 AMRAP 4 min 2 min rest 3 sets 7 SDHP BB 7 Burpees 14 Sit ups. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
01/12
#Basic
Activation + Stretching 
General BB/ Jerk warm up
3*
10 FS2OH Progression
10 BJ
15/12 Row

Alternate every 90" in 6 sets
A1: Push Press  6reps
B1: Bent Over Row on Bench BB 8 reps

AFAP 5*
20/15 Row
15 Burpees 
10 DL 90/60

Accessory: 3*
16 Death Marsh 
8 ST2B

#Ladies
Jump on Plate
3* 
15 ASq 
10 Push up 
10+10 RKBsw 1 arm

Full Body 
6 sets no rest between exs 2 min between sets
DL 12 
Ring Row 12 
Push ups from low Bar 12
Elaveted Lunges 12+12
THRusters 15-20 kg 12 
Sit ups 24
KBSw 12 
Burpees with out Push ups 12

Stretching
Row easy recovery

#OnRamp
Row Activation
3*
KB Warm Up V2
1 min Plank 
HS Stance 
AMRAP 10 min
10 HCl + Jerk 1 DB
10 K2E/T2B

AMRAP 10 min
12 KBSw 
24 Walking Lunges

AMRAP 10 min
15/12 Row
15/12 Push Ups

rest 4 min b/w

#TeenPro
DU  Tabata skill 
Stretching
3*
20" HSStance Wall
10 ST2B
15 GM barbell

Skill : HSWallk10 min practice

C&Jerk warm up
EMOM 20 min
Macho Man: 
odd 3 PCL + 3 FSq + 3 PJerk 40/30
even Cindy 3-7-12 
Aerobic Condition
10*
1 min on/ off
Row / Bike 
max cls
Accessory work.  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
01/12 #Basic  Activation + Stretching General BB/ Jerk warm up 3* 10 FS2OH Progression 10 BJ 15/12 Row Alternate every 90" in 6 sets A1: Push Press 6reps B1: Bent Over Row on Bench BB 8 reps AFAP 5* 20/15 Row 15 Burpees 10 DL 90/60 Accessory: 3* 16 Death Marsh 8 ST2B #Ladies  Jump on Plate 3* 15 ASq 10 Push up 10+10 RKBsw 1 arm Full Body 6 sets no rest between exs 2 min between sets DL 12 Ring Row 12 Push ups from low Bar 12 Elaveted Lunges 12+12 THRusters 15-20 kg 12 Sit ups 24 KBSw 12 Burpees with out Push ups 12 Stretching Row easy recovery #OnRamp  Row Activation 3* KB Warm Up V2 1 min Plank HS Stance AMRAP 10 min 10 HCl + Jerk 1 DB 10 K2E/T2B AMRAP 10 min 12 KBSw 24 Walking Lunges AMRAP 10 min 15/12 Row 15/12 Push Ups rest 4 min b/w #TeenPro  DU Tabata skill Stretching 3* 20" HSStance Wall 10 ST2B 15 GM barbell Skill : HSWallk10 min practice C&Jerk warm up EMOM 20 min Macho Man: odd 3 PCL + 3 FSq + 3 PJerk 40/30 even Cindy 3-7-12 Aerobic Condition 10* 1 min on/ off Row / Bike max cls Accessory work. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
30/11
#Basic
Activation + Stretching 
General BB warm up
3*
3 PPress + 3 FrSq + 3 THR 
10/7 Pullups Progression
50/30 DU or 15/12 Row

AMRAP 7 min
7 THR 35/25 
7 Pull ups 
7 Burpees 
AMRAP 12 min
9  PSnatch 35/25
35 DU 
Accessory 3*
M - 1 rope LL + 10 BCurl + Press 
F - 10 RRow + 10 hips Thrusters

#Kids
6-11
Running Warm up
Stretching
5*
5 Ring Row
10 Lunges
15 Sit ups

Skill: WClimb

AMRAP 7 min
7 PPress 1 arm KB
14 JoB
7 PPress 1arm KB
14 JoB

AMRAP 9 min
Partner Wall Sill 
10 m Bear walk
10 Push ups
10 m Crap Walk

12+
DU  Tabata skill 
Stretching
3*
15-20" HSStance Wall
10 Jumping Lunges
1 min Plank

Skill: HS Walk 
Strength 5*
A1: Box Steps BB 16
B1: Bench Press 8

AMRAP 4 min 2 min rest 3-4 sets
3 Power Clean
3 FSq
3 PPress 
12 Sit ups  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
30/11 #Basic  Activation + Stretching General BB warm up 3* 3 PPress + 3 FrSq + 3 THR 10/7 Pullups Progression 50/30 DU or 15/12 Row AMRAP 7 min 7 THR 35/25 7 Pull ups 7 Burpees AMRAP 12 min 9 PSnatch 35/25 35 DU Accessory 3* M - 1 rope LL + 10 BCurl + Press F - 10 RRow + 10 hips Thrusters #Kids  6-11 Running Warm up Stretching 5* 5 Ring Row 10 Lunges 15 Sit ups Skill: WClimb AMRAP 7 min 7 PPress 1 arm KB 14 JoB 7 PPress 1arm KB 14 JoB AMRAP 9 min Partner Wall Sill 10 m Bear walk 10 Push ups 10 m Crap Walk 12+ DU Tabata skill Stretching 3* 15-20" HSStance Wall 10 Jumping Lunges 1 min Plank Skill: HS Walk Strength 5* A1: Box Steps BB 16 B1: Bench Press 8 AMRAP 4 min 2 min rest 3-4 sets 3 Power Clean 3 FSq 3 PPress 12 Sit ups #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
29/11
#Basic
Activation + Stretching 
3*
7 GM + 14 BLunges
10 RRow / 5+5 1 arm RRow
5+5 DB C&J 
Alt  every 90"  6 sets of
A1: Elevated BLunges 16
B1: SPull ups / WPull ups 6-8

AMRAP 12 min
12 DB C&J  1 arm
12 BJo

Accessory 3*
1 min Wall sit
1 min Plank
1 min 2KB Fr Rack Hold
1 min rest

#Ladies
Speed Ladder Drills
Stretching 
3*
KB V1 warm up 
1 min Plank 
5 Sets of: 30" rest between exc. 2 min rest between sets
A1: Back Squat 10
B1: Press sit on box 2 KB 12
C1: Death Marsh 16 2 KBs

5 Sets of: 30" rest between exc. 2 min rest between sets
A2: BSSquat 10+10 
B2: Bent Row 10+10 
C2: Hips thrusters 15

AMRAP 9 min
5 T2B/K2E
7 Burpees 
35 JoB/ DU

#OnRamp
Speed ladder Drills
3*
5 Press + 5 Push Press
1 min Practice Jump Rope / DU
5 GSq + 5+5 Cossack Squat 
Skill Thrusters 
Strength 
A1; DLift 5*10 
B1: 1 arm PPress 1 KB  5*8+8

AFAP 5 *
15 Thrusters
10 Pull ups/ 15 Ring Row
45 DU/ JoB

#TeenPro
DU  Tabata skill 
Stretching
3*
10 Step on plate in HSStance
15 V ups Hollow
20 Walking Lunges

Skill : HSWallk10 min practice

Strength 
5*
A1: DL  8
B1: Bench Press 8 
AMRAP 20 min 
100 DU/JoB
100 WB
50 Burpee+ BJo
amrap BMU / Pull ups 1:3  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
29/11 #Basic  Activation + Stretching 3* 7 GM + 14 BLunges 10 RRow / 5+5 1 arm RRow 5+5 DB C&J Alt every 90" 6 sets of A1: Elevated BLunges 16 B1: SPull ups / WPull ups 6-8 AMRAP 12 min 12 DB C&J 1 arm 12 BJo Accessory 3* 1 min Wall sit 1 min Plank 1 min 2KB Fr Rack Hold 1 min rest #Ladies  Speed Ladder Drills Stretching 3* KB V1 warm up 1 min Plank 5 Sets of: 30" rest between exc. 2 min rest between sets A1: Back Squat 10 B1: Press sit on box 2 KB 12 C1: Death Marsh 16 2 KBs 5 Sets of: 30" rest between exc. 2 min rest between sets A2: BSSquat 10+10 B2: Bent Row 10+10 C2: Hips thrusters 15 AMRAP 9 min 5 T2B/K2E 7 Burpees 35 JoB/ DU #OnRamp  Speed ladder Drills 3* 5 Press + 5 Push Press 1 min Practice Jump Rope / DU 5 GSq + 5+5 Cossack Squat Skill Thrusters Strength A1; DLift 5*10 B1: 1 arm PPress 1 KB 5*8+8 AFAP 5 * 15 Thrusters 10 Pull ups/ 15 Ring Row 45 DU/ JoB #TeenPro  DU Tabata skill Stretching 3* 10 Step on plate in HSStance 15 V ups Hollow 20 Walking Lunges Skill : HSWallk10 min practice Strength 5* A1: DL 8 B1: Bench Press 8 AMRAP 20 min 100 DU/JoB 100 WB 50 Burpee+ BJo amrap BMU / Pull ups 1:3 #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
28/11
#Basic
Activation + Stretching 
General/ Clean Warm up
3*
3 MClean + 3 FrSq + 3 Hang Power Clean
10 RRow 
1+1 TGU DB

3RM Hang Power Clean 
8 sets every 90" 
AFAP
5* 
20 DB Snatch
20 B+BJ

Accessory:
 3*
16 Death Marsh 
8 ST2B

#kids
6-11
Speed ladder Drills
Stretching
5*
5 GM PVC
7 Press PVC
12 BSq PVC
15 JoPVC

Skill; HSWalk with Partner

AMRAP 7 min
10 KB / DB Sna  from floor
15 Sit ups

AMRAP 9 min
team of 2
Partner 2 KB Farmer Hold
10 Burpees + BStep over

12+
DU  Tabata skill 
Stretching
3*
10 Steps on Plate in HSStance from box)
15 V ups
20 Walking Lunges

Skill: HS Walk 
Strength 5*
A1: DL 15/12/10/8/6
B1: WPUll ups 6/ RRow 8

AFAP 5*
10/7 Pull ups
15 KBSW
20 WB. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
28/11 #Basic  Activation + Stretching General/ Clean Warm up 3* 3 MClean + 3 FrSq + 3 Hang Power Clean 10 RRow 1+1 TGU DB 3RM Hang Power Clean 8 sets every 90" AFAP 5* 20 DB Snatch 20 B+BJ Accessory: 3* 16 Death Marsh 8 ST2B #kids  6-11 Speed ladder Drills Stretching 5* 5 GM PVC 7 Press PVC 12 BSq PVC 15 JoPVC Skill; HSWalk with Partner AMRAP 7 min 10 KB / DB Sna from floor 15 Sit ups AMRAP 9 min team of 2 Partner 2 KB Farmer Hold 10 Burpees + BStep over 12+ DU Tabata skill Stretching 3* 10 Steps on Plate in HSStance from box) 15 V ups 20 Walking Lunges Skill: HS Walk Strength 5* A1: DL 15/12/10/8/6 B1: WPUll ups 6/ RRow 8 AFAP 5* 10/7 Pull ups 15 KBSW 20 WB. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
27/11
#Basic
Activation + Stretching 
General/ Snatch warm up
3*
3 MSna + 3 OHSq + 3 High Hang  Snatch
10 Jumping Lunges / KBs
1-2-3  WClimb

Power + Squat Snatch 1+1 
8*1+1 every 90"

AFAP 
21-15-9 
Hang Power Snatch 
FSquat 
T2B or *2 sit ups

Accessory 3*
M - 1 rope LL + 10 BCurl + Press 
F - 10 RRow + 10 hips Thrusters

#Ladies
Running Warm up
Stertching
Barbell warm up 5 reps + 10 Ring Row + 1 min Plank
5 Sets of: 30" rest between exc. 2 min rest between sets
A1: Supreset: SL RDL + Lunges 10+10
B1: Strict Pull ups / Low Bar Pull ups 6-8

5 Sets of: 30" rest between exc. 2 min rest between sets
A2: RKBSwing 20 
B2: Reverse Push ups 12

AMRAP 12 min
20 WB
15 Ring Row
10 BJ/ Box Steps KBs

#TeenPro
DU  Tabata skill 
Stretching
3* 
2 WClimb +10' pause
6 K2E strict
8 Jumping Squat 
Skill : HSWallk10 min practice

Strength 5*
A1: BSquat 15/12/10/8/6
B1: sPull ups 4-6 weighted

AMRAP 15 min
10 DB C&J 5+5
10 T2B
20 RKBSw  24/16.  #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
27/11 #Basic  Activation + Stretching General/ Snatch warm up 3* 3 MSna + 3 OHSq + 3 High Hang Snatch 10 Jumping Lunges / KBs 1-2-3 WClimb Power + Squat Snatch 1+1 8*1+1 every 90" AFAP 21-15-9 Hang Power Snatch FSquat T2B or *2 sit ups Accessory 3* M - 1 rope LL + 10 BCurl + Press F - 10 RRow + 10 hips Thrusters #Ladies  Running Warm up Stertching Barbell warm up 5 reps + 10 Ring Row + 1 min Plank 5 Sets of: 30" rest between exc. 2 min rest between sets A1: Supreset: SL RDL + Lunges 10+10 B1: Strict Pull ups / Low Bar Pull ups 6-8 5 Sets of: 30" rest between exc. 2 min rest between sets A2: RKBSwing 20 B2: Reverse Push ups 12 AMRAP 12 min 20 WB 15 Ring Row 10 BJ/ Box Steps KBs #TeenPro  DU Tabata skill Stretching 3* 2 WClimb +10' pause 6 K2E strict 8 Jumping Squat Skill : HSWallk10 min practice Strength 5* A1: BSquat 15/12/10/8/6 B1: sPull ups 4-6 weighted AMRAP 15 min 10 DB C&J 5+5 10 T2B 20 RKBSw 24/16. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех 
26/11
#Basic
Activation + Stretching 
3*
KBWarm up V2 3 reps
10/7 Pull ups Progression
15 V Ups from Hollow 
Condition
AMRAP 18 min 
5* 
10 T2B
20 HC&Jerk KB
intro amrap
15 KBSw
10 BJo

AMRAP 12 min
30 WB
90 DU

Accessory 3*
1 min Wall sit
1 min Plank
1 min 2KB Fr Rack Hold
1 min rest

#OnRamp
Tabata Plate Jump 
3*
5 GM + 5 BSq + 10 BLunges
10 Ring Row
10 BJ/ Broad Jump

PVC Snatch Drills 
Hang Power Snatch  6*3 
Strength: 
A1: BSq 4*8
B1: S Pull ups /  Ring Row

AMRAP 12 min
10-12-14-
DB Sna
Box Steps Fr Rack DB

#Kids
6-11
Jump Rope Drills 
Stretching
5* 
5 RRow
7 Push up
12 ASq
15 sit ups

Skill; HSWalk around box 
AMRAP 7 min 
7 FG2OH Plate 
7 Burpees + Jump on Plate
7 ASq

AMRAP 9 min
team of 2
partner Plank Hold
10 KBSW 
15 Sit ups

12+
DU  Tabata skill 
Stretching
3* 
2 WClimb 
6 K2E 
8 Jumping Squat 
Skill : HSWallk with Partner  5*12 m 
Strength 5*
A1: BSquat 15/12/10/8/6
B1: 1 Rope LL/ 2 rope/ 6 Spull ups

AMRAP 15 min
10 KB C&J left
10 BJ
10 KB C&J right
10 T2B/K2E. #crossfit4everyone #crossfitodessa #odessa #odessacrossfit #instacrossfit #crossfitathlete #crossfitcommunity #instagram #instagood #instalike #like4like #moveyouass #instaodessa #odessainsta #кроссфит #одесса #мыможемвсе #спортдлявсех
26/11 #Basic  Activation + Stretching 3* KBWarm up V2 3 reps 10/7 Pull ups Progression 15 V Ups from Hollow Condition AMRAP 18 min 5* 10 T2B 20 HC&Jerk KB intro amrap 15 KBSw 10 BJo AMRAP 12 min 30 WB 90 DU Accessory 3* 1 min Wall sit 1 min Plank 1 min 2KB Fr Rack Hold 1 min rest #OnRamp  Tabata Plate Jump 3* 5 GM + 5 BSq + 10 BLunges 10 Ring Row 10 BJ/ Broad Jump PVC Snatch Drills Hang Power Snatch 6*3 Strength: A1: BSq 4*8 B1: S Pull ups / Ring Row AMRAP 12 min 10-12-14- DB Sna Box Steps Fr Rack DB #Kids  6-11 Jump Rope Drills Stretching 5* 5 RRow 7 Push up 12 ASq 15 sit ups Skill; HSWalk around box AMRAP 7 min 7 FG2OH Plate 7 Burpees + Jump on Plate 7 ASq AMRAP 9 min team of 2 partner Plank Hold 10 KBSW 15 Sit ups 12+ DU Tabata skill Stretching 3* 2 WClimb 6 K2E 8 Jumping Squat Skill : HSWallk with Partner 5*12 m Strength 5* A1: BSquat 15/12/10/8/6 B1: 1 Rope LL/ 2 rope/ 6 Spull ups AMRAP 15 min 10 KB C&J left 10 BJ 10 KB C&J right 10 T2B/K2E. #crossfit4everyone  #crossfitodessa  #odessa  #odessacrossfit  #instacrossfit  #crossfitathlete  #crossfitcommunity  #instagram  #instagood  #instalike  #like4like  #moveyouass  #instaodessa  #odessainsta  #кроссфит  #одесса  #мыможемвсе  #спортдлявсех