تمرینات ۳ ماهه مبتدی کراسفیت در باشگاه

• Row — 2:00 آرام
• PVC Pass Through — 12
• Air Squat — 10
• Scap Pull Up with Band — 10

• Ankle Wall Drill — 45s/side
• Thoracic Extension on Roller — 90s

• Front Squat empty bar — 3 × 5
• Strict Press empty bar — 3 × 5

ریتم یکنواخت، فرم را حفظ کن.

• Bike Erg — 10 کالری
• Kettlebell Deadlift — 15
• Ring Row — 12
• Dumbbell Push Press — 12
• AbMat Sit Up — 16

• Hamstring Strap Stretch — 60s
• Pec Doorway Stretch — 45s/side
• Box Breathing — 45s

• Ski Erg — 2:00 آرام
• Inchworm — 6
• Walking Lunge — 8/8
• Band Pull Apart — 15

• Banded Lat Stretch — 60s/side
• Calf Stretch on Wall — 45s/side

• Hang Power Clean PVC — 3 × 5
• Tall Clean Drill — 2 × 5

زمان را ثبت کن؛ حرکات پیوسته.

• Row — 250m
• Dumbbell Front Squat — 12
• Box Step Over — 12
• Push Up on Box — 12
• Russian Kettlebell Swing — 16

• Lizard Lunge — 45s/side
• Triceps Overhead Stretch — 45s/side
• Nasal Breathing — 30s

• Bike Erg — 2:00 آرام
• High Knees — 30s
• Butt Kicks — 30s
• Cossack Squat — 6/6

• Pigeon Stretch — 45s/side
• Wrist Flexor Stretch — 45s/side

• PVC Overhead Squat — 3 × 5
• Snatch Grip Press behind neck — 3 × 5

هر دقیقه کمی ریکاوری کن.

• دقیقه 1Wall Ball — 12
• دقیقه 2Ring Row — 12
• دقیقه 3Ski Erg — 12 کالری
• دقیقه 4Dumbbell Push Press — 10
• دقیقه 5Plank — 40s

• Hip Flexor Stretch — 45s/side
• Child Pose — 60s
• Calm Exhale — 30s