15 crossfit workouts uas yuav qhia koj tias koj muaj peev xwm ua tau dab tsi

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Ntsuam xyuas koj lub zog ua haujlwm thiab kev ua siab ntev.

Hauv cov ntaub ntawv no, peb tau sau cov npe WOD complexes (kev ua haujlwm ntawm hnub) thiab qhia lub sijhawm uas lawv yuav tsum tau ua kom tiav thiaj li hais tau zoo siab: "Thiab kuv muaj kev npaj zoo." Muaj cov complexes uas tsuas yog ua tau nyob rau hauv lub gym, thiab workouts uas koj tsis xav tau ib yam khoom tshwj xeeb, tshwj tsis yog rau ib tug kab rov tav bar thiab ib tug dhia hlua. Muaj cov kev xaiv rau kev ceev thiab AMRAP complexes (Raws li ntau reps, raws li ua tau), nyob rau hauv uas koj yuav tsum tau ua lub siab tshaj plaws ntawm repetitions nyob rau hauv ib tug tej lub sij hawm.

Xaiv qhov nyuaj rau koj nyiam thiab muab koj qhov zoo tshaj plaws - qhov no yog tib txoj hauv kev uas koj yuav nkag siab tias CrossFit puas yog rau koj, thiab koj tuaj yeem soj ntsuam koj qhov kev cob qhia.

Complexes tsis muaj khoom siv

Rau cov complexes, koj tsis xav tau ib tug barbell, dumbbells, ropes thiab lwm yam khoom ua si. Kab rov tav bar thiab timer yog txhua yam koj xav tau los ntsuas koj lub zog hauv WODs.

Cindy

Ua kom tiav ntau npaum li koj ua tau hauv 20 feeb. Ib lub voj voog muaj xws li:

• 5 rub-ups;
• 10 kev txhawb nqa;
• 15 squat.

Yog tias koj tuaj yeem ua tiav 15-20 rounds, koj nyob hauv lub cev zoo. Cov neeg ncaws pob qib siab tuaj yeem ua tiav txog 30 qhov sib tw thiab cov neeg tseem ceeb CrossFitters tshaj 35.

Mary

Qhov no yog ib qho kev tshaj tawm ntawm Cindy, uas ua rau kom muaj kev nyuaj ntawm kev txav. Yog tias qhov kawg complex zoo li yooj yim heev rau koj, sim ua qhov no.

AMRAP hauv 20 feeb:

• 5 handstand push-ups;
• 10 "pistols";
• 15 rub-ups.

Cov pib nrog kev cob qhia zoo yuav tuaj yeem ua tiav 5-9 rounds, cov neeg ncaws pob siab heev - 9-12, cov neeg tseem ceeb crossfitters - 12-15 thiab ntau dua.

Tabata (Tabata Lwm yam)

Hauv qhov no, koj ua txhua qhov kev tawm dag zog rau 20 vib nas this, thiab tom qab ntawd so rau 10 vib nas this. Hauv 20 vib nas this, koj yuav tsum tau ua ntau qhov rov ua dua li koj ua tau. Muaj plaub yam yooj yim ce nyob rau hauv tag nrho:

• thawb-up;
• rub tawm;
• nqa lub cev;
• squatting.

Koj yuav tsum ua yim lub voj voog ntawm txhua qhov kev tawm dag zog, uas yog, 32 ntu ntawm 20 vib nas this. Suav pes tsawg tus reps koj ua tau. Yog tias qhov qhab nia dhau 300 - koj muaj kev npaj zoo, ze rau 500 - nws yog lub sijhawm rau koj los sib tw.

Annie

Lub complex yuav tsum tau ua ib ntus. Hloov ob txoj hlua dhia thiab lub cev nqa hauv cov nyiaj hauv qab no: 50, 40, 30, 20, 10 reps.

Yog tias koj ua tiav qhov nyuaj hauv 8-10 feeb, koj npaj tau zoo. Yog hais tias nyob rau hauv 5-8 feeb - koj muaj ib yam dab tsi txaus siab rau. Cov neeg tseem ceeb ncaws pob ua tiav qhov nyuaj hauv 4.5 feeb.

Angie

Lub complex yuav tsum tau ua kom tiav sai li sai tau:

• 100 rub-ups;
• 100 kev txhawb nqa;
• 100 lub cev nqa;
• 100 squats.

Yog tias koj tuaj yeem ua tiav tag nrho hauv 30 feeb, zoo heev, koj yeej muaj kev npaj zoo. Yog tias koj tswj kom tiav hauv 15 feeb lossis tsawg dua, koj tsuas yog lub tshuab xwb, nws yog lub sijhawm los koom nrog kev sib tw.

Complexes yam tsis muaj kev tawm dag zog nyuaj

Cov complexes yuav tsum tau ua nyob rau hauv lub gym, lawv xav tau ib tug barbell, rowing tshuab, kettlebells thiab lwm yam khoom siv. Txawm li cas los xij, lawv tsis muaj zog gymnastic thiab weightlifting zog: tawm ntawm lub nplhaib los yog kab rov tav bar, snatch los yog jerk ntawm lub bar.

Jackie

Koj yuav tsum tau ua cov kev tawm dag zog hauv qab no kom sai li sai tau:

• 1,000 meters ntawm lub tshuab rowing;
• 50 barbell pov nrog qhov hnyav ntawm 20/15 kilograms (tom qab no, thawj tus nqi yog rau cov txiv neej, qhov thib ob rau cov poj niam);
• 30 rub-ups.

Nws yog qhov zoo yog tias koj tswj kom nws nyob rau hauv 11-15 feeb, thiab tsuas yog superb yog tias koj tswj ua nws hauv 8-11 feeb. Cov neeg ncaws pob zoo siab thiab cov neeg tseem ceeb ua tiav qhov kev sib tw no hauv 6, 5-8 feeb.

Fran

Qhov no yog tej zaum qhov nrov tshaj plaws crossfit complex. Nws yuav tsum tau ua nyob rau hauv lub shortest tau lub sij hawm:

• 21 barbell pov qhov hnyav 42, 5/30 kilograms;
• 21 kev txhawb nqa;
• 15 boom ejections;
• 15 feeb;
• 9 boom ejections;
• 9 zog.

Cov neeg ncaws pob sib tw ua tiav qhov nyuaj hauv tsawg dua ob feeb.

Rau cov pib tshiab, tsuas yog ua kom tiav qhov kev ua tiav no mus txog qhov kawg yog qhov ua tiav. Yog tias koj tuaj yeem ua nws hauv 5 feeb, koj tuaj yeem xav tias koj muaj kev npaj zoo heev.

Helen

Ua kom tiav peb zaug ib zaug:

• 400 meters khiav;
• 21 viav vias ib kettlebell hnyav 32/16 kilograms;
• 12 rub-ups.

Yog tias koj tswj kom ua tiav peb laps hauv 12-15 feeb - koj npaj tau zoo, yog tias nws siv sijhawm tsawg dua 8 feeb - nws yog lub sijhawm los npaj rau kev sib tw.

Diana (zeeg)

Lub complex yuav tsum tau ua kom tiav nyob rau hauv lub shortest tau lub sij hawm:

• 21 deadlifts nrog qhov hnyav ntawm 100/70 kilograms;
• 21 handstand push-ups;
• 15 deadlifts;
• 15 handstand push-ups;
• 9 deadlifts;
• 9 handstand push-ups.

Yog tias koj ua tiav qhov teeb tsa hauv 7-10 feeb, koj muaj kev npaj zoo heev. Cov neeg ncaws pob Advanced ua tiav nws hauv 4-7 feeb, cov neeg tseem ceeb - hauv 2, 5 feeb.

Barbara

Koj yuav tsum ua kom tiav tsib lub voj voog ntawm cov kev tawm dag zog hauv qab no kom sai li sai tau:

• 20 rub-ups;
• 30 feeb;
• 40 lub cev nqa;
• 50 squat.

Koj so rau 3 feeb ntawm lub voj voog.

Yog tias koj tuaj yeem ua tiav hauv 25-26 feeb, koj muaj kev npaj zoo, 23-25 feeb - koj tuaj yeem sib tw hauv kev sib tw, tsawg dua 23 feeb - tej zaum koj tau ua CrossFit ntev lossis ua haujlwm tshwj xeeb.

Complex exercises

Yog tias koj paub txog gymnastic thiab weightlifting ce, sim koj lub peev xwm los ntawm kev ua tiav cov complexes hauv qab no.

Linda

Cov txheej no tseem hu ua "peb barbells of death" thiab suav nrog peb qhov kev tawm dag zog:

• deadlift nrog qhov hnyav ntawm ib thiab ib nrab ntawm koj lub cev hnyav (1.5 × koj qhov hnyav);
• lub rooj zaum xovxwm nrog koj lub cev hnyav;
• noj barbell ntawm lub hauv siab nrog 0.75 ntawm nws tus kheej qhov hnyav.

Cov kev tawm dag zog no tau ua ib qho tom qab, tus lej ntawm kev rov ua dua yog raws li hauv qab no: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Qhov ntawd yog, ua ntej koj ua txhua yam 10 zaug, tom qab ntawd txhua yam 9 thiab mus rau ib.

Yog tias koj ua nws hauv 15-17 feeb, koj tuaj yeem ua kev zoo siab rau koj tus kheej - koj muaj kev npaj zoo heev. Cov neeg ncaws pob Advanced tuaj yeem ua tiav qhov nyuaj hauv 12-15 feeb, cov neeg ncaws pob tseem ceeb hauv tsawg dua 12 feeb.

Kev hlub

Tsis muaj qhov tshwj xeeb ntawm kev txav mus los hauv qhov complex, tab sis qhov no tsis ua rau nws yooj yim dua. Koj yuav tsum ua 30 barbell ntaus ib ntus. Cov txiv neej ua ib ce nrog ib tug barbell hnyav 60 kilograms, poj niam - 42.5 kilograms.

Yog tias koj tuaj yeem ua tiav hauv 5, 5-8 feeb, koj qhov kev npaj tau zoo heev. Cov neeg ncaws pob Advanced ua tiav qhov nyuaj hauv 2, 5-5, 5 feeb, cov neeg tseem ceeb crossfitters tuaj yeem ua tiav ua ntej 2 feeb.

Elizabeth

Hauv cov txheej txheem no, koj yuav tsum ua peb lub voj voog (21, 15 thiab 9 reps) ntawm cov kev tawm dag zog hauv qab no:

• noj barbell ntawm lub hauv siab nrog qhov hnyav ntawm 60/42, 5 kilograms;
• thawb-up ntawm rings.

Cov txiaj ntsig zoo - 7-10 feeb, zoo heev - 3-7 feeb, transcendental - tsawg dua 3 feeb.

Amanda

Sai li sai tau, koj yuav tsum ua kom tiav peb lub voj voog (9, 7 thiab 5 reps) ntawm cov kev tawm dag zog hauv qab no:

• nruj tawm ntawm lub nplhaib (yog tias koj tsis tau nruj, koj tuaj yeem siv kipping);
• barbell snatch hnyav 60/42, 5 kg.

Nws yog qhov zoo yog tias koj ua tiav hauv 5, 5-10 feeb. Qhov nruab nrab qhov tshwm sim rau cov neeg ncaws pob siab heev yog 3, 5-5, 5 feeb, thiab cov khaub ncaws txias tshaj plaws ua tiav Amanda hauv tsawg dua 3 feeb.

King Kong

Koj yuav tsum ua peb lub voj voog ntawm cov kev ua hauv qab no:

• 1 deadlift nrog qhov hnyav ntawm 205/145 kilograms;
• 2 qhov hluav taws xob los ntawm kev quab yuam ntawm cov nplhaib;
• 3 xyuas ntawm lub hauv siab nyob rau hauv ib tug squat nrog ib tug barbell 112, 5/77, 5 kilograms;
• 4 handstand push-ups.

tsam koj hais tias qhov no tsis yooj yim sua, ntawm no yog ib daim vis dis aus ntawm Rich Froning, ib qho ntawm cov khaub ncaws txias tshaj plaws hauv ntiaj teb, ua qhov kev ua haujlwm no.

Yog tag nrho. Qhia tawm koj cov txiaj ntsig hauv cov lus rau kab lus.