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Haftalık Program

CrossFit BackStreet

12/04/2020 Sunday





Stay at home!

11/04/2020 Saturday





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10/04/2020 Friday





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09/04/2020 Thursday





Stay at home!

08/04/2020 Wednesday





Stay at home!

07/04/2020 Tuesday





Stay at home!

06/04/2020 Monday





Stay at home!

05/04/2020 Sunday





Stay at home!

04/04/2020 Saturday





Stay at home!

03/04/2020 Friday





Stay at home!

02/04/2020 Thursday





Stay at home!

01/04/2020 Wednesday





Stay at home!

31/03/2020 Tuesday





Stay at home!

30/03/2020 Monday





Stay at home!

29/03/2020 Sunday





Stay at home!

28/03/2020 Saturday





Stay at home!

27/03/2020 Friday





Stay at home!

26/03/2020 Thursday





Stay at home!

25/03/2020 Wednesday





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24/03/2020 Tuesday





Stay at home!

23/03/2020 Monday





Stay at home!

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

Team Gorilla'dan Beklentilerimiz.


Çalışma Saatlerimiz

Pazartesi - Pazar Haftalık çalışma saatlerimiz


Battle of Anatolia

Geleneksel haline getirdiğimiz ve tüm sporcuların katılımıyla gerçekleştirdiğimiz CrossFit yarışması...


Personal Training

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CF BackStreet Store

CrossFit BackStreet olarak sadece bize ait olan CrossFit ürünlerimize anında ulaşabilir, kolayca ve güvenli bir şekilde alış-veriş yapabilirsiniz.

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