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Haftalık Program

CrossFit BackStreet

12/07/2020 Sunday




REST DAY :)





11/07/2020 Saturday

Warm up -

 

2 sets of

15 cal machine

15 shoulder rolls, 15 jumping jacks, 10 goodmorning, 10 air squat+hamstring strectch, 20 lunge, 10 push up+ down dog

 

Strength

 

EMOM x 10 minutes

2 Deadlifts %70-75

 

Conditioning

 

5 Rounds for time

 

30/24 Calorie  Erg

30 Single arm DB Push Press (15+15) 50/35#

30 Toes to Bar

 

Cap time 30 minute

10/07/2020 Friday

Warm up

 

2 sets of:

 

15 Calorie Ergo

10 shoulder rolls,10 push ups+Down Dog

 

2 sets of;

 

20 calorie ergo,  1 min hamstring straddle stretch,

15 barbell  push press,  10 kip swings,  3 muscle ups,

 

Conditioning

 

2 Rounds of:( Start a new round 15:00 )

 

30 Power Snatch 50/30

20 Ring Muscle Up

30 Power Clean 60/40

 

S1: Snatch 40/20, Clean 50/30, x2 Ring Pull Up

S2: Snatch 30/15, Clean 40/20, x2 Ring Row

09/07/2020 Thursday

Warm up -

 

2 sets of

15cal machine

15 shoulder rolls, 15 jumping jacks, 10 air squat+hamstring strectch, 20 lunge, 10 push up+ down dog

 

Conditioning

 

Alt min x 40 min ( 20 rounds)

 

Odd: 10 Dumbbell Hang Power snatch (5+5) 50/35

           8 Dumbbell Goblet Squat

           6 Burpees

 

Even: Rest!!!

 

S1: 10-8-6 Reps, Dumbell 35/20

S2: 8-6-4 Reps, Dumbell 25/15

08/07/2020 Wednesday

Warm up -

 

Couch stretch, squat hold, 20 Calorie Row + 20 shoulder rolls + 20 spideeman stretch + 20 Cossack squat, 10 squat+hamstring stretch, 10 Push up+Down dog, 1 minute frog+wrist stretch

 

Strength

 

Front Squats

5 x 5 reps %75-80

 

Conditioning

 

6 Rounds for time

 

12 Thrusters 40/25

6 Bar Muscle ups

 

Cap time 15 minute

 

S1: Thrusters 30/20, 10 C2B Pull Ups

S2: Thrusters 25/15, x2 Jumping Pull Ups

07/07/2020 Tuesday

Warm up -

 

30 cal ergo

Couch stretch, squat hold, 20 burpee,, 20 shoulder rolls, 10 Push ups + down dog, 20 Cossack squat

Front rack stretch, 5 slow muscle cleans, 15 power cleans (Empty bar),

 

Barbell

 

Power Cleans

8 x 4 reps @ (75-80%)

*Start a new set every 90 seconds!.

 

Conditioning

For time

 

40/30 Calorie Machine

40 Toes To Bar

40/30 Cal machine

40 Push Press (50/35)

40/30 Calorie Machine

40 Toes to Bar

40/30 Calorie Machine

 

Cap time 25 minutes

 

S1: 25 Toes to bar, 40/30 Barbell

S2: 40 Knee up, 30/20 Barbell

06/07/2020 Monday

Warm up -

 

2 sets of

15cal machine

15 shoulder rolls, 15 jumping jacks, 15 air squat, 20 lunge, 10 push up+ down dog

 

Empty barbell 2 rounds:

10 Snatch grip deadlift + 10 High Pull + 10 power snatch + 10 behind nack press + 10 Overhead squat

 

Conditioning

Every 5 min for 6 set

 

5 Power Snatch (Touch and go) 60/40

20 Push Ups

5 Overhead Squats 60/40 (From the floor)

20/15 Cal. Machine

 

S1: 50/30 Barbell

S2: Knees on the ground push up, 30/20 Barbell

 

Accessory

 

Strict Pull Ups

1-2-3-4-5-6-7-8-9-10 reps (unbroken)

05/07/2020 Sunday




Rest Day :)




04/07/2020 Saturday

Warm up -

 

2 Rounds of: 10 Calorie ergo + 10 shoulder rolls

2 Rounds of: 10 Calorie ergo + 10 Push Up to Down Dog

 

Couch stretch (1 min each)

20 good morning

20 Spiderman stretch

20 cossack squat

 

Strength

 

3 Back Squat

5 x 5 @ 70% (Every 3:00 start a new set)

 

Barbell warm up -

 

Front rack stretch (Full grip)

5 front squats, 5 slow muscle cleans, 5 front squats, 5 hang cleans, 10 clean deadlifts, 5 power cleans, 5 strict press, 5 push jerk

 

Barbell Conditioning

 

Power Cleans (Touch and go reps)

6 Reps EMOM x 5 minutes (%40 of 1rm clean)

4 Reps EMOM x 5 minutes %55

2 Reps EMOM x 5 minutes %75

1 Rep EMOM x 5 minutes  %85+

*No rest between EMOM’s. 

 

Conditioning

 

EMOM x 12 (alternating)

 

20 Wall ball 9/5

15 Toes to bar

 

S1: 15 wall ball 9/5, 12 Toes to bar

S2: 12 wall ball 7/4, 12 knee up

03/07/2020 Friday

Warm up -

2 Rounds: 15 Calorie ergo  + 10 shoulder rolls

2 Rounds: 15 Calorie ergo + 10 Power Snatch/10 Clean and jerk (empty bar, alt. Rounds)

Then

5 Power Snatch 40/25 + 5 Power Clean and Jerk  50/30

 

Conditioning

 

Every 15:00 Start a new workout

 

7-5-3 Reps

Power Snatch 60/40

Muscle ups (Or x2 pull ups)

 

7-5-3 Reps

Power Clean and Jerk 70/50

Muscle ups

 

S1: Snatch 50/30  clean 60/40, x2 Pull ups

S2: Snatch 30/20 clean 40/30, x2 jumping pull ups

02/07/2020 Thursday

3 rounds of:

 

15 cal. Machine

10 Push Ups to down dog (stretching shoulders),

20 shoulder rolls, 15 goodmorning, 10 jump squat, 10 step up (5+5)

 

Conditioning

Ever 4 min x 40 min

20 Kettlebell swings 24/16

15 Push Ups

10 Kettlebell front rack box step over

01/07/2020 Wednesday

Warm up

2 Rounds of: 10 Calorie ergo + 10 shoulder rolls

2 Rounds of: 10 Calorie ergo + 10 Push Up to Down Dog

 

 

Strength

Deadlifts

-Work up to a heavy set of 3 touch and go for the day.

 

Then

Every 0:30 seconds x 6 minutes

5 Deadlifts (drop %80 of )

 

Every 3 min x 6 set

15 cal machine

15 pull ups

30/06/2020 Tuesday

Warm up -
2 Rounds: 15 Calorie ergo  + 10 shoulder rolls
2 Rounds: 15 Calorie ergo + 10 Power Snatch  (empty bar)
 
Barbell warm up
10 snatch grip deadlift, 5, high pull, 5 muscle Snatch, 5 hang power Snatch, 5 power  Snatch
 
Barbell conditioning
Power Snatches
6 Reps EMOM x 5 minutes (%40 of 1rm snatch)
4 Reps EMOM x 5 minutes %55
2 Reps EMOM x 5 minutes %75
1 Rep EMOM x 5 minutes  %85+
*No rest between EMOM’s. 
 
Conditioning
EMOM X 15
Burpee
10-11-12-13-14-15-16-17-16-15-14-13-12-11-10 Reps
S1: 8 ...15...8
S2: 6....13...6

29/06/2020 Monday

Warm up -
2 Rounds of: 10 Calorie ergo + 10 shoulder rolls
2 Rounds of: 10 Calorie ergo + 10 Push Up to Down Dog
 
Couch stretch (1 min each)
20 Spiderman stretch
20 cossack squat
 
barbell warm up -
front rack stretch (Full grip)
5 front squats, 5 slow muscle cleans, 5 front squats, 5 hang cleans, 10 clean deadlifts, 5 full cleans.
 
Barbell
Squat Clean Triple
-Work up to a heavy triple for the day!
 
Conditioning
4 Rounds For time
30/24 machine
60 Double Unders
30 Dumbell hang clean and jerk 50/35#
 
Cap time 22 minutes

28/06/2020 Sunday




REST DAY! :)




27/06/2020 Saturday

Warm Up

 

3 round of:

15 cal. Ergo

20 Spiderman stretch

10 goodmorning,

10 air squats + hamstring strectch

20 Cossack squat

10 push up+down dog

 

Conditioning

10 Rounds (New round every 4:00)

12 cal. Machine

12 Db hang clean #65/45

12 Wall ball 9/5

12 burpee

26/06/2020 Friday

Warm up -

 

3 rounds of:

15 cal. Machine

15 Push Ups to down dog (stretching shoulders),

10 kip swings, 20 shoulder rolls, 15 goodmorning, 10 single leg deadlift, 10 empty bar strict Press

 

Strength

Empty bar warm up

Sumo Deadlift

-Work up to a heavy single for the day

-Drop Set of 3

-Drop Set of 3 x 8 Reps

 

Conditioning

10 Rounds (start a new round every 3:00)

14 Calorie Machine

7 Power Clean 60/40

25/06/2020 Thursday

Warm Up

 

3 round of:

15 cal. Ergo

 

20 Spiderman stretch

10 goodmorning,

10 air squats + hamstring strectch

20 Cossack squat

10 push up+down dog

 

Conditioning

10 Rounds (New round every 4:00)

12 Cal. Machine

12 Kettlebell Swings 24/16

12 Kb Goblet Squat

12 Burpee

24/06/2020 Wednesday

Warm Up

 

3 round of:

15 cal. Ergo

20 Spiderman stretch

10 goodmorning,

10 air squats + hamstring strectch

20 Cossack squat

10 push up+down dog

 

Then

 

Pvc: 20 shoulder roll +10 high pull+ 10 hang snatch + 10 ohs + 10 drop snatch

 

Strength

Overhead Squat

-Up to a heavy single for today

Cap 12 minute

 

Conditioning

 

10 Rounds (New round every 3:00)

14 Toes to Bar

7 Power Snatch 50/30

23/06/2020 Tuesday

Warm up-

 

3 Rounds

15 Calorie  machine

5 Warm push up

10 air squats + hamstring strech

10 shoulder rolls, 10 push ups, 5 strict pull ups

 

Then empty bar warm up

Front rack stretch

10 deadlift+5 muscle clean+5 hang power clean+10 front squat

 

Strength

Front Squats

5-4-3-2-1 climbs,

Drop %80 max rep

Cap time 12 minute

 

Conditioning

2 ROUNDS: (Start a new workout every 15:00)

21-15-9

Machine Calories

Strict press 40/25

 

21-15-9

Machine Calories

9-7-5

Ring muscle ups (or x2 pull up)

22/06/2020 Monday

Warm up -
2 rounds of:
20 cal. Ergo 10 shoulder rolls, 10 push ups, 10 barbell shoulder to overhead
2 rounds of:
20 spider stretch, 20 Goodmorning 15 squat+hamstring stretch,
20 cossack squat
 
Then empty bar warm up
Front rack mobility,
10 deadlift+5 muscle clean+5 hang power clean+10 front squat+5 strict press+ 5 push jerk
 
Conditioning
18-15-12
Clean and Jerk 50/35
Burpee over the bar
 
Rest 5 minute
 
21-15-9
Clean and jerk 50/35
Burpee over the bar
Cap time 25 minute
 
Accessory
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Ups

21/06/2020 Sunday

Warm up -

2 rounds of:

20 Calorie Machine

5 Warm push up

20 Air squats

2 rounds of 10 kip swings, 10 push ups

 

Then

Empty bar warm up

Conditioning

Every 15 min x 2 set

30 Power Snatch 50/30

15 Muscle Ups

30 Power Clean and Jerk 50/30

20/06/2020 Saturday


19/06/2020 Friday

Warm up

2 rounds of:

20 air squats + 10 shoulder rolls, Spiderman stretch + couch stretch. 

 

Empty bar warm up…

5 Hang High Pulls + 5 Hang power snatch + 5 Power snatch, + 10 front squat + 5 squat clean , work up in weight…

 

Barbell

Squat clean

3,3,3,3,3 heavy triples

 

Conditioning

12-10-8-6-4-2

Pull ulps

50 Double Unders after each set

Rest 5 min ther repeat !!!

18/06/2020 Thursday

Warm up

3min ergo

20 Air Squats + hamstring stretches, calf/ankle mobility,

leg swings (10 each way),

squat hold, (1 minute)

20 Spiderman stretch.

20 cossack squat

 

Then

Empty bar warm up

Conditioning

 

For time

4 Rounds

20/15 Calorie Machine

20 Toes to Bar

20/15 Calorie Machine

20 Thrusters 40/25


17/06/2020 Wednesday

Warm up

20 Calorie Erg

Couch stretch (1 min each leg)

20 Spiderman stretch,

2 x 15 Air Squats , 10 shoulder rolls, 10 pvc overhead squat

20 cossack squat

 

Then

Empty bar warm up

 

Strength

Overhead Squats

2,2,2,2,2

*Work up to a heavy double for the day!

 

Cap time 10 minutes

 

Conditioning

21-15-9

Overhead Squats 40/25

50 Double Under

Rest 3 minutes

 

21-15-9

Overhead Squats 40/25

50 Double Under

Rest 3 minutes

 

21-15-9

Overhead Squats 40/25

Toes to Bar

 

Cap time 25 minute

16/06/2020 Tuesday

Warm up

2 rounds of:

20 air squats + 10 shoulder rolls, Spiderman stretch + couch stretch. 

 

Empty bar warm up…

5 Hang High Pulls + 5 Hang power snatch + 5 Power snatch, + 10 front squat + 5 squat clean , work up in weight…

 

Barbell

EMOM x 5 minutes

8 Hang Muscle Snatch 40/25

EMOM x 5 minutes

4 Hang Muscle Snatch 50/30

*No rest between each. 

 

Conditioning

Every 15 minute x 2 set

3 Rounds

10 Hang Power Cleans 60/40

10 Shoulder to overhead

20/15 Calorie machine

14/06/2020 Sunday



Rest Day !!!



13/06/2020 Saturday

Conditioning

 

For time

25 Box Jump Overs

50/40 Calorie Machine

50 Ketllebell swings 24/16

25 Bar Muscle Ups

50 Kettlebell swings

50/40 Calorie Machine

25 Box Jump overs

 

Cap time 30 minute

12/06/2020 Friday

Barbell Conditioning

 

30 Round For time

3 Deadlift 70/40

2 Squat Clean

1 Push Jerk

 

Cap time 20 minutes

11/06/2020 Thursday

Strength

 

Front Squat

5 x 3 reps @ 75-80%

 

Conditioning

10 Rounds for time

50 Double Unders

10 Toes To Bar

 

Cap time 20 minutes

10/06/2020 Wednesday

Conditioning

 

4 Rounds

25 calories machine

10 Deadlifts 100/60

25 calories  machine

30 Wall Ball 9/7

 

Cap time 25 minutes

09/06/2020 Tuesday

Strength

Back squat

4x10 reps %65-70

 

Conditioning

3 SET ( Every 7 min )

3 Rounds

5 Bar Muscle Ups (or 10 pull ups)

10 Thrusters 40/25

08/06/2020 Monday

Conditioning

 

21-15-9

Calorie machine

Power snatch 50/30

 

Rest 3 min

 

21-15-9

Calorie machine

Overhead squat 50/30

 

Rest 3 min

 

21-15-9

Calorie machine

Hang squat snatch50/30

 

Cap time 25 minutes

07/06/2020 Saturday






Rest Day !!!





06/06/2020 Saturday

Warm up 

3 min erg

20 shoulder rolls, couch stretch (1 min each), 

Standing pigeon + Sumo squat ( 60 seconds )

 

2 sets of: 

10 single leg Deadlift (each leg) + goodmorning

10 squat to hamstring strech + 5 goblet squat. (Plate)

10 cossack squat (each side)

 

Strength

Front Squat

3,2,1,1,1

 

Conditioning

3 Rounds For time

30 Box jump 60/50

15 Power Clean and Jerk 60/40

 

Cap time 20 minutes

05/06/2020 Friday

Warm up

 

3 min erg

20 shoulder rolls+ couch strech ( 1 min each side)

 

2 sets of

10 step up (Each legs)

10 squat to hamstring strech

30 sec hanging hold

 

Strength

3 Rounds

20 DB Step Ups (Right Leg) 40/25 kg barbell, 50cm

20 DB Step Ups (Left Leg) 

0:30 second Hanging L-sits

 

Cap 15 minutes

 

Conditioning

Snatch warm up (empty bar)

10 Snatch grip deadlift +10 high pull + 5 muscle snatch + 5 Hang power snatch + power snatch

 

5 Rounds 

80 Double Unders 

16 Power Snatch 40/25

*After each set 1 min rest

 

Cap 20 minutes

04/06/2020 Thursday

Warm up - 20 shoulder rolls, half front split (1 min each), 

 

2 sets of: 

10 good morning + 10 single leg deadlift 

5 Pull ups ups w/controlled negative,

Spiderman stretch (30 sec each side).

 

Deadlifts

-Work up to a heavy set of 4 for the day (Touch and Go)

 

Cap 10 minutes

Conditioning

15 Bar Muscle Ups

30 Sto 50/30

 

*Rest 2 minutes

 

12 Bar Muscle Ups

30 Sto 

 

*Rest 2 minutes

 

9 Bar Muscle Ups

30 Sto

 

Cap time 20 minutes

03/06/2020 Wednesday

Warm up 

 

20 shoulder rolls, pec stretch (1 min each), 

2 sets of: 

15 cal bike hard 

10 kip + 5 strict pull ups

10 empty bar strict press

 

Conditioning

For Time

9-15-21-27 

 

Calorie Machine

Pull ups

*Rest 10 minutes

 

27-21-15-9

Calorie machine

Push press 40/25

 

Cap Time 30 minutes

 

02/06/2020 Tuesday

Warm up - 

3 min erg + 

Couch stretch (1 min each side)

squat hold (30-60 sec),

2 rounds

10 squats + hamstring strech

10 Goblet Squats 

10 Cossack squats

warm up for back sqauts!

EMOM x 10 minutes

1 Back Squat % 85-90

*One rep here to focus on quality and speed of rep.  

2 sets of: 

ankle mobility, front rack stretch, 

2 sets of: 7 barbell squat cleans + Spiderman stretch (30 sec each side).

Conditioning

1-2-3-4-5-6-7-8-9-10 reps for time

Squat Cleans 70/40

Toes to bar

Cap time 15 minutes

01/06/2020 Monday





Disinfection time !!!

03/05/2020 Sunday





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02/05/2020 Sturday





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01/05/2020 Friday





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30/04/2020 Thursday





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29/04/2020 Wednesday





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28/04/2020 Tuesday





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27/04/2020 Monday





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26/04/2020 Sunday





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25/04/2020 Saturday





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24/04/2020 Friday





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23/04/2020 Thursday





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22/04/2020 Wednesday





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21/04/2020 Tuesday





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20/04/2020 Monday





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19/04/2020 Sunday





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18/04/2020 Saturday





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17/04/2020 Friday





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16/04/2020 Thursday





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15/04/2020 Wednesday





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14/04/2020 Tuesday





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13/04/2020 Monday





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12/04/2020 Sunday





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11/04/2020 Saturday





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10/04/2020 Friday





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09/04/2020 Thursday





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08/04/2020 Wednesday





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07/04/2020 Tuesday





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05/04/2020 Sunday





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04/04/2020 Saturday





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03/04/2020 Friday





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01/04/2020 Wednesday





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31/03/2020 Tuesday





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30/03/2020 Monday





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29/03/2020 Sunday





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28/03/2020 Saturday





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26/03/2020 Thursday





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25/03/2020 Wednesday





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24/03/2020 Tuesday





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23/03/2020 Monday





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22/03/2020 Sunday





Rest Day!

21/03/2020 Saturday

Saturday
 
Teams of 3
For Time (30 Minute Cap)
75 Power Snatches (30/25)
75/50 Calorie Row
50 Power Snatches (50/30)
50/35 Calorie Row
25 Power Snatches (60/35)
25/20 Calorie Row
15 Rope Climbs or 45 Pull-ups
25 Power Snatches (60/35)
25/20 Calorie Row
50 Power Snatches (50/30)
50/35 Calorie Row
75 Power Snatches (30/25)
75/50 Calorie Row

20/03/2020 Friday

Friday

Barbell
 
Split Jerk(3 EMOTM x 5)
 
-Use 80% 1 RM Split Jerk on all sets
-Use EMPTY BAR or light load if you are not experienced with this skill
 
 
Clean Complex(1 x 1)
Build up to a HEAVY set with this Complex
 
1 Power Clean + 2 Hang Power Cleans + 1 Clean(Full)
 
Conditioning
 
CrossFit Games Open 14.4 (AMRAP - Reps)
 
14-Minute AMRAP:
 
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

19/03/2020 Thursday

Thursday
  
Conditioning
 
Amrap 30 min.
With a partner 
30 Cal. Ergo
20 Handstand Push Ups
10 D ball Cleans 50/35
 
Accessory
5 Set not for time
10 Db bench press
20 Ghd sit ups

18/03/2020 Wednesday

Wednesday
  
Barbell
 Snatch Complex(1 x 1)
 Build up to a HEAVY set with this Complex
 1 Power Snatch + 2 Hi-Hang Power Snatches + 1 Snatch(Full)
 
 
Conditioning
 12 mins AMRAP
''Ascending Ladder of 5's''
 5 DB Snatch(65/45)
5 C2B Pull-ups
5 Box Jumps 60/50
10 DB Snatch
10 C2B Pull-ups
10 Box Jumps 
15 DB Snatch
15  C2B Pull-ups
15 Box Jumps 
.
.
.
.
.
 
Accessory
 
Super set
 
4 x 12 arnold pres
4 x 12 biceps curl
4 x 12 dips

17/03/2020 Tuesday

Tuesday
 
Static core
(45 on :15 off)
Plank
Left Plank
Right Plank
Table top
 
Deadlift(4x5)
*15 mins TC to finish your work
 
10 reps - Empty bar
8 reps @ 50%
5 reps @ 60%
5 reps @ 70%
 
Then
 
 4x5(4 sets of 5 reps) @ 80%  1 RM Deadlift
 

Conditioning
For Time
21-15-12-9
 
Calorie Machine
Thruster 40/25
Burpee OTB

16/03/2020 Monday

Monday
 
Strength
 
Push Press (4 EMOTM x 4 mins)
- Work off the rack.
 
-Warm-up and perform all 4 sets w/ 80-85% 1 RM Push Press
 
Front Squat(1 x 5)
 
10 reps @ Empty bar
8 reps @ 50%
6 reps @ 55%
THEN
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% 1 RM Front Squat.
 
 
Metcon
 
15 mins AMRAP 
10 R.KBS(32/24)
10 Abmats
10 Dubs
20 R.KBS
20 Abmats
20 Dubs
30 R.KBS
30 Abmats
30 Dubs

Continue to Add (10) Reps Until Time

15/03/2020 Sunday



Rest Day!


14/03/2020 Saturday

Gorilla Challenge
Wod 1
21-15-9 Reps  ( I Go You Go workout )
Deadlift 80/45
Box jump overs
Cap 15 minutes
Wod 2
For Time
50/40 Cal. Row
50 Thrusters 40/25
50 Lateral burpees
50 Thrusters 
50 Pull Ups
Cap time 15 minutes

13/03/2020 Friday

Barbell
Clean&Jerk(1 x 3)
Build to a Heavy Set of 3
Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (60/40)
40 Dubs After Each Set
Example: 10 CL&J + 40 Dubs/ 9 CL&J + 40 Dubs/... so on
Cam time 15 minutes
Accessory / Core
4 sets
1 minutes D ball bear hug hold 50/30
25 GHD sit ups

12/03/2020 Thursday

Gymnastic 
Handstand Walk (4 x (:45 on / :30 off))
*If you don't have HS Walks perform the following progressions;
- Shoulder taps, Box circles, Wall Climbs, Wall walks
Metcon
5 Rounds for reps
1 Minute T2B 
1 Minute Alternating Dumbbell Power Snatch (45/25)
1 Minute Wall Balls
1 Minute Rope Climbs 
1 Minute Rest
Accessory
3 skills will be performed as a TRIPLE superset!
Seated DB/KB Shoulder Press (4 x 8)
-Use 2 DB/KB's to perform the skill.
-Keep your mid-line tight with each rep.
*Perform it ''ARNOLD PRESS'' style;
https://youtu.be/6Z15_WdXmVw
Barbell Row(4 x 8)
*Gradually increase the weight.
Strict Dips (4 x 10)

11/03/2020 Wednesday

Strength
Back Squat(1 x 5)
10 reps @ Empty bar
8 reps @ 50%
6 reps @ 55%
THEN
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% 1 RM Back Squat.
Metcon
For Time
21 – 15 – 9
Calorie Row
Power Clean 50/30
15 – 12 – 9
Box Jumps
Squat clean 50/30
12 – 9 – 6
Burpee OTB
Thrusters 50/30

10/03/2020 Tuesday

Strength
Overhead Squat(1 x 3)
Build to a Heavy Set of 3
Metcon
14 mins AMRAP
15 Overhead squat 40/25
12 Sumo Deadlift High Pulls 
9 Pull-ups

09/03/2020 Monday

Static Core
(45 on:15 off)
High Plank
Left Plank
Right Plank
Table Top
Deadlift (1 x 5)
10 reps @ Empty bar
8 reps @ 50%
6 reps @ 55%
THEN
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% 1 RM Deadlift.
Metcon
On the 4:00 x 6 Rounds:
15 Burpees
20 Russian Kettlebell Swings(32/24)
20/15 Calorie Bike-Row

08/03/2020 Sunday

Rest Day...

07/03/2020 Saturday

Conditioning
30 mins AMRAP
Teams of 3
60 Cal row
30 Hang P Snatch 50/35
60 Box jump overs
30 Hspu
30 Cal bike
30 Ohs 50/35
60 Pull-ups

06/03/2020 Friday

Barbell
Bear Complex(1 x 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*20 mins TC to find your 1 RM Bear Complex.
*Partner up and take turns. Shoot for 5~10 lbs increase with each set.
Metcon
For Time
3 Rounds:
15 Wall Balls
5 Bar MU's
30 DU
(THEN)
2 Rounds:
15 Wall Balls
10 C2B Pull-ups
40 DU
(THEN)
1 Round:
30 Wall Balls
20 Pull-ups
50 DU

05/03/2020 Thursday

Strength
Bench(1 x 3+)
*15 mins TC to finish your work
10 reps - Empty bar
8 reps @ 50%
5 reps @ 55%(Start your Superset)
Then
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Single arm row(4x8)
Metcon
12 mins AMRAP
Ascending Ladder of 3’s
3 KBS(24/16)
3 Burpee to Pull-up bar
3 KB Clean&Press
6 KBS
6 Burpee to Pull-up bar
6 KB Clean&Press(Switch arms every 3 reps)
9
9
9
.
.

04/03/2020 Wednesday

Strength
Deadlift(1 x 3+)
*15 mins TC to finish your work
10 reps - Empty bar
8 reps @ 50%
5 reps @ 55%
Then
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% 1 Deadlift.
Metcon
For Time(20 mins TC)
3 Rounds: 
9 Front Squats 40/25
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds: 
9 Front Squats 40/25
7 Toes to Bar 
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds: 
9 Front Squats 40/25
7 Toes to Bar
5 Lateral Barbell Burpees

03/03/2020 Tuesday

Barbell
Snatch Warm-up(5 x 1)
Pull to Below Knees
Pull to Above Knees
Pull to High Hang Over
Pull to High Pull
Pull to Muscle Snatch
THEN
3 Snatch Balances EVERY SET
Snatch Complex(1 EMOTM x 6)
1 Snatch Grip Deadlift + 2 Hang Power Snatches + 3 OHS 
*Focus on the POSITIONING and SPEED with each rep.
*70-75% 1 RM is recommended for all 5 sets but you can add more weight if the TECHNIQUE is on point.
Metcon
15 mins AMRAP
21 Wall ball 9/5
15 Box Jumps
9 Power Snatches (115/83)

02/03/2020 Monday

Strength
Push Jerk (5 EMOTM x 4 mins)
- Work off the rack.
-Warm-up and perform all 4 sets w/ 80-85% 1 RM Push Jerk
Back Squat(1 x 20)
**8 mins TC to finish your work.
-Warm-up and perform your set @55-60% 1 RM Back SQ.
-Set your goal to UNBROKEN 20 reps
*If you have used 55-60% more than TWICE with good ROM, add 5% more on the barbell.
Metcon
5 mins AMRAP
50/35 Calorie Machine
Max Shoulder to Overhead(95/65)
Rest 3 Minutes
5 mins AMRAP 
50/35 Calorie Machine
Max Power Clean and Jerks (95/65)
Rest 3 Minutes
AMRAP 5: 
50/35 Calorie Machine
Max Thrusters (95/65)

01/03/2020


Rest Day !!!

29/02/2020

Teams of 3
4 Rounds: 

4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts  100/60


No Rest Between Rounds

28/02/2020

Barbell
3 Position Clean Pull(1 x 3)
In 10 mins work up to a heavy set of 3 reps
Clean grip pull to just below knees w/shins vertical, pause (1), sweep knees out of the way to above knee-cap, pause (2), stand up, fully extend the hips pulling the elbows up (3).
Clean Complex (1 E90TM x 6)
High Hang Clean-Hang Clean-Clean
*Every 90 seconds perform 3 Position Cleans(Full Squat)
-Warm-up and start your first set @55-60% 1 RM Clean.
-Add 5% with good FORM/R.O.M


Conditioning
''Fight Gone Bad Style''
3 rounds for reps
1 min ME - Double Unders
1 min ME - Pull ups
1 min ME - Wall Balls
1 min ME - D-ball Cleans
1 minute -  REST

27/02/2020

Strength
*Strength portion of this WOD will be performed as a TRIPLE SUPERSET;
DB Bench (4 x 8)
Barbell Curl (4 x 10)-(Empty bar or 5 kg on each side max)
Strict Bar Dips (4 x 8)


Conditioning

30 min AMRAP
in a team of 3.. (Waterfall style)
15/12 Cal. Erg
15 Burpee
30 Air Squat

26/02/2020

Strength
Overhead Squat (1 x 1)
15 mins to find your 1 RM Overhead Squat
You will warm up, building up to your first attempt.
A good warm-up would follow this rep scheme:
10 Reps – Empty bar
6 reps 55%
3 reps 60%
1 rep 70%
1 rep 80%
1 rep 85%
FIRST ATTEMPT – should be approx 90-95% 1RM. It should be a weight that you know you can hit every time.
SECOND ATTEMPT – can be 1RM+/- based on how the warm ups felt and the first attempt.
THIRD ATTEMPT – should be 1RM + but don’t overdo it. Going 3 for 3 is ideal. Knowing your limits is key as well.
Snatch Complex (1 E90TM x 5)
High Hang Snatch-Hang Snatch-Snatch
*Every 90 seconds perform 3 Position Snatches(Full Squat)
-Warm-up and start your first set @55-60% 1 RM Snatch.
-Add 5% with good FORM/R.O.M
 
Conditioning

12 Mins AMRAP
15 Power Snatch 35/25
10 T2B
15 Thrusters 
10 T2B

25/02/2020

Strength

Deadlift(1 x 3+)
*15 mins TC to finish your work
10 reps - Empty bar
8 reps @ 50%
5 reps @ 60-65%
Then
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% 1 Deadlift.
Conditioning
2 Rounds For Time
(20 mins Time Cap)
20 Sumo deadlift high pull 50/30
30 Single DB Box Step-ups
40 Burpees
50/35 Calorie Row

24/02/2020

Strength

Push Press (5 EMOTM x 4 mins)

- Work off the rack.
-Warm-up and perform all 4 sets w/ 75-80% 1 RM Push Press
Front Squat/Back Squat Complex (4 x 3+2)
Perform prescribed rep scheme for both Squat skills without resting  in between.
*Perform Front Squats, re-rack the barbell, peform Back Squats
- Perform 3 Front Squats + 2 Back Squats per set.
-Warm-up and perform your sets @85% 1 RM Front SQ for all sets.


Conditioning
For Time: 
Hang P. Clean & jerk 40/30

40-30-20-10 reps

Push-ups

After each set 100 Double Unders

23/02/2020

Rest Day !!!

22/02/2020

Metcon

In teams of 3

32 mins AMRAP

60/45 Calorie Row


3 Rounds of;

3 Power Cleans 60/40

6 Burpees

9 Air Squats

3 Rope Climbs


60/45 Calorie Row


6 Rounds of;

3 Power Cleans

6 Burpees

9 Air Squats

6 Rope Climbs


60/45 Calorie Row


9 Rounds of;

3 Power Cleans

6 Burpees

9 Air Squats

9 Rope Climbs

.

.

Continue to go up by 3’s

21/02/2020

Deadlift(1 x 5+)

*15 mins TC to finish your work


10 reps - Empty bar

8 reps @ 50%

5 reps @ 55%(Start your Superset)


Then

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85% 1 Deadlift.


*SUPERSET w/ Single arm DB/KB Rows

Single arm DB/KB Rows(4 x 8) - 8 on each arm


Metcon

On the 4:00 x 5 Rounds

300/250 m Row

20 Abmats

20 DB S2OH(50/35) - Switch every 5 reps

20/02/2020

Handstand Walk (4 x (:45 on / :30 off))


*If you don't have HS Walks perform the following progressions;



- Shoulder taps, Box circles, Wall Climbs, Wall walks


Metcon
35 mins AMRAP
12 Cal Machine
10 T2B
8 Burpee Box Jump Overs

*Scale the time/reps/skills according to your level.

19/02/2020

Snatch Complex(1 x Every 1:30)

Build up to a Heavy Complex


1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch


Metcon

16 mins AMRAP


60 Double Unders

15 Pull-ups

5 Hang P. Snatches 50/35

5 Ohsq

18/02/2020

Bench Press(1 x 5+)

*15 mins TC to finish your work


10 reps - Empty bar

8 reps @ 50%

5 reps @ 55%


Then

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85% 1 RM Bench Press.


Metcon

For Time

1K Row

Directly into..

21-18-15-12-9-6-3

KBS(32/24)

Wall Balls(9/6)

HİZMETLERİMİZ

CrossFit Backstreet


CrossFit Nedir

1995 yılından itibaren kurulan Crossfit topluluklarının ardından CrossFit şirketi 2002 yılında Greg Glassman tarafından California'da kurulmuştur.


Salon Kuralları

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Battle of Anatolia

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