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Haftalık Program

CrossFit BackStreet

06/12/2020

Rest Day !!!

iyi tatiller :)

05/12/2020

Saturday

 

Conditioning

With a partner For time

 

3 Rounds

15 Sync Bar Facing Burpees

30 Ring Muscle Ups

15 Sync Bar Facing Burpees

30 Squat Snatch

 

Elite & Rx 50/35

Scl 40/25

 

Cap 30 min

 

 

04/12/2020

Friday

 

Strength

Squat cycle day 8

10 x 3 Reps 85% + 3-5 kg

Every 2:30 min

 

 

Conditioning

 

6 Rounds For time

20 Wall Ball

20 Calories Row

 

Cap time 18 minute

03/12/2020

Thursday

 

Conditioning

Evert 4 min x 10 Rounds

15 Cal. Row

10 Bench Press (BW 75-80%)

15 GHD sit up

02/12/2020

Wesnesday

 

Strength

Squat cycle Day 7

8 x 4 Reps 80% + 3-5 kg

 

 

Conditioning

 

3 Rounds For Time

30 Kettlebell Swings

30 Box Jump overs

30 Toes To bar

Cap time 20 minutes

 

Elite & Rx 32/24

Scl 20/12

01/12/2020

Tuesday

 

Barbell

 

Squat snatch

1,1,1,1,1

*Work up to a heavy single for the day!!!

 

 

Conditioning

 

2 Rounds (each For time)

 

Start a new round 12:00

50 Double unders

25 Power Snatch

50 Double unders

25 Overhead Squat

50 Double unders

 

Elite 50/35

Rx 40/30

Scl 30/20

30/11/2020

Strength

 

Squat cycle Day 6

7 x 5 Reps 75% + 3-5 Kg

Every 2:30 min 

 

Conditioning

“ The Gorilla Program Test “ 

Alt minutes x 5 Sets

1: Max Reps Thrusters 40/25

2: Max Reps Pull ups

3: Max Reps Bar Facing Burpees

4: Rest

 

Average scores:

Elite : 250 Reps +

Rx: 200-250 Reps

Scaled: Under 200 reps


 

29/11/2020

Rest Day !!!

iyi tatiller :)

28/11/2020

Saturday

 

Strength 

5 sets

2 Strict Press + 3 Push Press + 4 Push Jerks

*Work up to a heavy complex for the day!!!

 

 

Conditioning

 

With a partner for time

100 Calorie Air bike

10 Rope Climb

150 Wall Ball

10 Rope Climb

150 Wall Ball

10 Rope Climb

100 Calorie Air Bike

 

Cap time 35 minutes

 

27/11/2020

Friday

 

Strength

Squat cycle day 5

6 x 6 Reps 70%+ 3-5 kg

Cap 12 min

 

 

Conditioning

 

4 set

10 Power Cleans 

50 Double Unders

 

At a 12:00

 

4 Set

8 Power Clean 

10 C2B Pull ups

 

At a 24:00

 

4 Set

 

6 Power Clean 

50 Double unders

 

 

Barbell

 

Elite: 60-70-80 / 40-45-50

Rx:   50-60-70/ 30-35-40

Scl: 50/30  

 

 

26/11/2020

Conditioning

 

Every 5 min x 8 sets

 

15 Calorie ergo

10 Dumbell Snatch (10R+10L arm)

10 Steps overhead front lunges  (10R+10L arm)

15 Dumbell over burpees


Elite & Rx #50/35

Scl #35/20

25/11/2020

Strength

 

Squat cycle day 4

 

10 x 3 reps 85%

 

Cap time 25 minutes

 

 

 

 

Conditioning

 

Alt min x 21  min EMOM

 

16 Calorie Ergo

18 GHD sit up

20 Push Ups

 

24/11/2020

Barbell

1,1,1,1,1

Squat Cleans and jerk

*Work up to a heavy Clean and jerk for the day!!!

Cap 15 minutes

 

 

Conditioning

 

3 Rounds For Time

 

30 Shoulder to overhead

30 Toes To bar

30 Laterall Burpee

 

Cap time 25 minutes

 

 

Barbell

 

Elite 50/30

Rx 40/25

Scl 30/20

 

 

23/11/2020

Strength

 

Back Squat cycle day 3

8x4 Rep 80%

Cap 20 min

 

 

Conditioning

 

AMRAP 20 min.

4 Squat cleans

40 Double Unders

4 Muscle Ups

 

 

 

Barbell

 

Elite;

M: 60 every 2 rounds + 10 kg

W: 40 every 2 rounds + 5 kg

 

Rx;

M: 50  every 2 rounds + 10 kg

W: 30  every 2 rounds + 5 kg

Scl; 50/30 each rounds weight


 

22/11/2020

Rest Day!!!

iyi tatiller :)

21/11/2020

With a partner for time ( i go you go)

 

10 Rounds (each)

 

7 Power Clean

7 Front Squat 

7 S2O

7 Bar Facing Burpees

 

Cap time 40 minutes

 

Elite 60/40

Rx 50/35

Scl 40/25

20/11/2020

Strength

 

Squat cycle day 2

 

Back Squat

7x5  75%

 

 

Conditioning

 

With a partner for time (i go you go round) 

 

10 Rounds (each)

 

6 Power Snatch

6 Bar Muscle ups

 

 

Elite 60-40

Rx 50-35

Scl 40-20

19/11/2020

Conditioning

 

 

Every 5 min x 8 sets

 

15  cal air bike

15 Db dumbell hang clean 

15 step front rack front lunge

15 db lateral burpee

15 step front rack front lunge

 

 

Elite #50/35

Rx #45/35 Reps 12's

Scl #35/20 Reps 12's

 

 

 

Accessory

 

4 Sets

 

10 dual z strict press

10 chin up pull ups

10 Dips

 

18/11/2020

Strength

 

 

Squat cycle day 1

 

6x6 Reps 70%

 

Every 2:30x6 set

 

 

Conditioning

 

 

2 Min on, 2 min off x 5 sets

 

7 Bar Facing Burpees

14 Thrusters

 

in the remaining time max rep pull ups

 

Barbell 

Elite-Rx 43/30

Scl 30/20

17/11/2020

Barbell

 

Every 2 min x 5 sets

Squat Snatch Double

*Work up to a heavy doubles for the day!!!

5x2 Reps snatch Pull  100%

 

Conditioning

 

10-8-6-4-2 Reps

Ring muscle ups

Squat snatch

 

After each rounds 20 calorie ergo

Cap time 25 minutes

 

Snatch

 

Elite

M: 60-70-80-85-90

W: 35-40-45-50-55

 

Rx 

M: 50-55-60-65-70

W: 25-30-35-40-45

 

Scl

40/25  6 rep squat snatch each rounds 

 

16/11/2020

Strength

 

Find your 1 Rep max Back Squat !!!

Cap 12 minutes

 

 

Conditioning

 

 

3 Rounds For Time

 

30 Box Jump Overs

100 Double Unders

30 Toes To Bars

 

At a 20:00

 

3 Rounds For Time

 

30 Wall Ball

100 Double Unders

30 GHD Sit Ups

15/11/2020

Rest Day !!!

iyi tatiller :)

14/11/2020

Barbell

3,3,3,3,1,1,1

Power Clean

*Work up to a heavy single for the day!!!

 

 

Conditioning

 

With a partner for time

10 Rounds (i go you go)

1 Legless Rope Climb 

3 Squat Cleans  (Touch and go)

9 Shoulder to overhead (unbroken)

 

Elite 60/40

Rx 50/30

Scl 40/25

 

Cap time 30 minutes


 

13/11/2020

Conditioning

 

4 Rounds

10 Power Snatch 40/25

50 Double Unders

 

Then,

15 Bar Muscle Ups

 

At a 15:00

 

4 Rounds

 

8 Power Snatch 60/40

16/12 Calorie ergo

 

Then,

15 Bar Muscle Ups

 

At a 30:00

 

4 Rounds

6 Power Snatch 70/45

50 Double Unders

 

Then,

15 Bar Muscle Ups

 

12/11/2020

Conditioning


Alt. 2 min x 5 set (40 min)

1: 500m Row
2: Max rep bar facing over burpee
2: Max rep S2TO
3: Rest

Scores total reps

Elite 60/40
Rx 50/35
Scl 40/25

11/11/2020

Strength

 

5 Rounds for time

 

5 Sumo Deadlift

20 GHD sit up or dumbell butterfly abmat sit up

 

Barbell 

 

Elite 150/80

Rx 130/65

Scl 100/50

 

 

Cap time 12 minutes

 

 

 

 

Conditioning

 

3 rounds

 

30 cal. Ergo

100 Double unders

30 Pull ups

 

Cap time 20 minutes

 

 

 

10/11/2020

Strength

 

6 Rounds For time

With a partner (waterfall style)

6 Bench Press

6 Strict C2B Pull ups

 

Elite 100/60

Rx 80/50

Scl 70/40

Cap time 12 minutes

 

 

Conditioning

 

10 Rounds for time i go you go (1:1) 

10 Toes to Bar

5 Single Arm DB Push Press 65/45# (Each arm)

 

Cap time 30 minutes

 


 

09/11/2020

Barbell

 

Squat Clean double

Every  2 min x 5 sets

*work up to a heavy double for the day!!!

 

 

Conditioning

 

For Time

 

30 Squat Clean ( %60 )

 

At a 10:00

 

30 Ring Muscle Ups or scaled 40 Ring C2B pull ups

 

At a 20:00

 

30 Power Clean and jerk 

 


 

08/11/2020

Rest Day!!!

iyi tatiller :)

07/11/2020

With a Partner For time

 

2 Rounds

 

100 Calorie air bike

10 Rope Climbs

100 Dumbell snatch

10 Rope Climbs

100 GHD sit ups

 

Cap time 45 minutes

 

 

06/11/2020

 

Conditioning

 

For time

 

21-15-9 Reps

Power Clean

Pull Ups

 

At a 10:00

 

For time

 

15-12-9

Squat Clean

C2B pull ups

 

At a 20:00

 

12-9-6

Front Squat

Bar muscle ups

 

 

Barbell

 

Elite 70/45

Rx 60/40

Scl 40/30

05/11/2020

 

Conditioning

 

Every 150 sec. x 12 set

10-10, 12-12....18-18, 20-20 then 20-20,18-18.... 10-10 reps

Wall Ball

Ergo

 

 

 

Accessory

 

4 sets

10 Dual Z arnold press

10 dumbell bent over row

10 Dips


 

04/11/2020

 

Barbell

 

Squat Snatch

 

Every 2 min x 5 sets

 

Hang Squat snatch + below the knees + full snatch + overhead squats + snatch balance

*Work up to a heavy complex for the day!!!

 

Conditioning

 

 

“Chipper”

 

60 Double Unders

30 Overhead Squat

60 Double Unders

30 Muscle Ups

60 Double Unders

30 Overhead Squat

60 Double Unders

 

Cap time 25 minutes


 

Barbell 

Elite 50/35

Rx 40/30

Scl 30/20
 

03/11/2020

Strength

 

Strict press

 

5,3,2,1,1,1 

 

Push Jerk

 

5,3,2,1,1,1

 

 

 

Conditioning

 

AMRAP 20 min.

 

20 cal Ergo

15 Toes To bars

10 Deadlift

 

 

Barbel

 

Elite 120/80

Rx 110/70

Scl 80/50

 

 

 

 

 

02/11/2020

Strength

 

E2MOM x 6 Sets

Squat Clean Complex

High hang + below the knees + Full clean + Front squat + Split jerk

*Work up to a heavy complex for the day!!

 

 

Conditioning

 

Alt. 2 min x 5 sets

 

First 2 min;

15 Thrusters 

15 Pull Ups

 

Second 2 min;

20 Bar facing burpees

 

 

Elite - Rx 40/30

Scl - 30/20

 

 

01/11/2020

Rest Day !!!

iyi tatiller :)

31/10/2020

With a partner For time

 

10 Rounds ( i go you go)

 

10 Cal. Ergo

10 Dumbell clean and jerks (5-5)

10 Box jump overs 

 

Cap time 40 minutes

 

Dumbell

Elite - Rx #65/45

Scl #50/35

30/10/2020

Strength

 

Overhead Squat

5,3,2,1,1,1 reps

*Find your 1 rep max overhead Squats

 

 

 

Barbell Conditioning

 

5 Rounds  

 

20 Power Snatch (40/25) 

50 Double Unders

 

Cap time 15 Minutes

 

29/10/2020

Conditioning

 

For time

 

50 Cal Row

50 Wall Ball

50 Burpee

50 Wall ball

50 Burpee

50 Wall ball

50 Cal. Bike

 

Cap time 30 minutes

 

 

Accessory

 

4 sets

10 Dual Z arnold press

10 dumbell bent over row

10 Dips

 

Rest 1 min

 

28/10/2020

Barbell

 

Clean and jerk

5,3,2,1,1,1

*Find your 1 rep max clean and jerk!!!

 

 

 

Conditioning

 

30-20-10 Reps

Toes To bars

15-10-5

Power Cleans

 

At a 10:00

 

10-20-30 Reps

Toes to bars

5-10-15

Power Cleans

 

 

Barbell

 

Elite 60/40

Rx 50/35

Scl 40/25

27/10/2020

Strength

 

Back squat

5,3,2,1,1,1,1

Find your 1 rep max back squat !!!

 

 

Conditioning

 

Every 4 Min x 8 sets

15 Cal Ergo

10 D ball Cleans 50/30

5 Ring Muscle ups

 

26/10/2020

Barbell

 

Squat Snatch

Every 3 min x 5 sets

70-75-80-85-85+%

Work up to a heavy triples for the day

 

 

Conditioning

5 Rounds For Time

25 Pull ups

15 Laterall Burpees

 

10-8-6-4-2 Reps

Squat snatch

 

 

Barbell

 

Elite 

M: 60-70-80-85-90

W: 35-40-45-50-55

 

Rx: 60-65-70-75-80

W: 25-30-35-40-45

 

Scl 50/30 after each rounds 6 reps

 

 

 

25/10/2020

Rest Day !!!

iyi tatiller :)

24/10/2020

Conditioning

 

With a partner alternating rounds for time

 

100 Power Snatch

100 Lateral burpees

100 Overhead Squat

100 Laterall burpees

100 Power snatch

 

Cap time 25 minutes

 

 

Barbell

 

Elite - Rx 40/30

Scl 30/20

 

Accessory

 

4 Sets

 

10 Bench Press

3 Leggless Rope climps

 

 

23/10/2020

Barbell

 

 

Squat Clean and jerk

 

Every 30 sec. X 5 min

 

1 Rep 70%

 

At a 7:00

 

Every 45 sec. X 8 Sets 

 

1 Rep 75-80%

 

At a 14:00

 

Emom x 6 min.

 

1 Rep (climb) (Find your 1 Rm squat clean and jerk !!!)

 

 

Conditioning

 

2 min on, 2 min off x 5 sets

 

12 Cal Air bike

6 Bar muscle ups

in the remaining time max rep power cleans!!

 

Barbell

Elite 60/40

Rx 50/30

Scl 40/25

 

 

22/10/2020

Conditioning

 

5 Rounds For Time

 

20 cal Ergo

16 Hang power cleans

12 Back rack barbell box step ups

 

Cap time 25 minutes

 

 

Barbell

 

Elite, Rx 40/25

Scl 30/20

 

 

 

Accessory

 

4 Sets

 

10 Chin up pull ups

10 Strict dips 

20 Ghd sit ups w/ med ball

 

21/10/2020

Strength

 

5 Sets 

 

3 Strict press + 2 Push press + 1Push Jerk 

 

*Work up to a heavy complex for the day!!!

 

 

 

Conditioning

 

4 Rounds For Time

40 Double Unders

20 Pull ups

40 Double Unders

30 Push ups

40 Double Unders

40 Air squats

 

Cap time 25 minutes

 

20/10/2020

Back Squat

 

Every 3 x 7 sets

 

3 Back Squat 90%

 

 

 

Conditioning

 

10 Rounds For time ( With a partner or 1:1)

 

3 Ring Muscle ups

6 Shoulder to overhead

9 Lateral burpees

 

 

 

Barbell

 

Elite 60/40

Rx 50/30

Scl 40/25

19/10/2020

Barbell

 

Squat Cleans

Every 3 min x 5 sets

70-75-80-85-85+%

Work up to a heavy triples for the day!!!

 

 

Conditioning

 

3 sets (start a new rounds Every 10:00)

 

21 Power Cleans

21 Toes To bars

15 Squat Cleans

15 Toes To bars

9 Thrusters

9 Toes To bars

 

Barbell 

Elite - 50/35

Rx - 40-30

Scl 30/20

18/10/2020

Rest Day !!!

iyi tatiller :)

17/10/2020

Conditioning

 

With a partner For time

 

10 Rounds (each) (I go you go)

15 cal. Erg

12 Dumbell Snatch (alternating) 

9 Lateral Burpee box jump overs

 

Cap time 50 Minutes

 

Dumbell

Elite 65/45#

Rx 50/35

Scl 35/20

16/10/2020

Barbell

 

Squat Snatch

 

Every 30 sec. X 5 min

1 Rep 70%

 

At a 7:00

 

Every 45 sec. X 8 Sets 

1 Rep 75-80%

 

At a 14:00

 

Emom x 6 min.

1 Rep (climb) (Find your 1 Rm snatch !!!)

 

 

 

Conditioning

 

4 Round For time

12 Shoulder to overhead

14 Chest to bar Pull ups

18 Front rack walking lunges

 

Cap time 16 minutes

 

Barbell

 

Elite 60/40

Rx 50/30

Scl 40/25

 

15/10/2020

Conditioning

 

Every 10 min x 4 sets

 

2 Rounds

20 Cal. Ergo

20 Dumbell hang Clean

20 Db goblet squat

 

Elite-Rx #50/35

Scl #35/20

 

 

14/10/2020

Strength

 

With a partner alternating rounds

4 Round For time (each)

15 Deadlift

30 GHD sit ups

 

Cap. 15 minutes

 

Deadlift

Elite 110/70

Rx 90/60

Scl 60/40

 

 

Conditioning

 

“Chipper”

For time

60 Double unders

30 Thrusters

60 Double unders

30 Ring Muscle ups

60 Double unders

30 Thrusters

60 Double unders

 

Cap time 20 minutes

 

Barbell

Elite - Rx 40-25

Scl 30-20

 

 

13/10/2020

Strength

 

Back Squat

Every 3 x 7 sets 

5 Reps 85%

 

 

 

 

Conditioning

Amrap x 20 minutes

20 Wall ball

15 Cal. Ergo

10 Toes To bar

 

12/10/2020

 

Barbell

 

Every 3 minx 5 set

Snatch Complex

Hang squat snatch +  Bellow the knee Snatch + Full snatch + Snatch balance 

*Work up to a heavy complex for the day!!!

 

 

Conditioning

 

21-15-9 Reps For time

Power Snatch

7-7-7

Bar Muscle Ups

 

At a 10:00

 

9-15-21 Reps For time

Power Snatch

7-7-7

Bar muscle ups

 

Barbell

Elite - Rx 40/30

Scl - 30/20 

( 10 C2B pull ups )

 

Accessory

4 set

12 Dumbell bench press

12 Inverted Row

 

 

11/10/2020

Rest Day !!!

iyi tatiller :)

10/10/2020

2 Rounds

 

With a partner For Time

 

50 D-ball clean 50/30

100 Cal. Bike

150 Burpees

100 Cal. Bike

50 Double dumbell thrusters

 

Cap time 45 minutes

 

 

 

Dumbell

 

Elite 65/45

Rx 50/35

Scl 35/20

 

 

09/10/2020

Strength

 

Evert 3 min x 5 sets

3 Snatch balance 75-80%

 

 

Strength

 

5 Rounds

20 Burpees over the bar (lateral)

20 Overhead Lunges 

20 Overhead Squat

 

Cap time 25 min

 

Elite-Rx 40/25

Scl 30/20

 

 

08/10/2020

Conditioning

 

Evert 4 min x 40 min

 

15 Cal. Ergo

15 Box jump Overs

15 Kb Russian swings 

 

 

Elite-Rx 32/24

Scaled 24/20

07/10/2020

Conditioning

 

 

5 Rounds For Time ( start a new rounds every 6:00 min)

 

20 cal. Ergo

40 Wall Ball

8 Ring Muscle ups

 

 

 

Accessory

 

4 Sets

 

12 Dumbell Bench press

10 Chin up pull ups

 

 

06/10/2020

Back Squat

 

5 x 7 Reps 80%

 

(Every x 3 min )

 

 

 

Conditioning

 

 

“ CinDT“

 

 

2 Sets

 

4 min Amrap

 

Cindy

( 5 Pull ups, 10 Push Ups, 15 Squat)

 

 

*Rest 4 min.

 

 

4 min. Amrap

 

D.T

 

(12 Deadlift, 9 Hang power cleans, 6 Shoulder to overhead)

 

 

*Rest 4 min.

 

 

Barbell

 

Elite 71/52

Rx 60/40

Scl 40/25

 

05/10/2020

Barbell

 

1,1,1,1,1

Clean and jerk Complex

Hang squat Cleans + above the knees + full clean + split jerk

 

*Work up to a heavy complex for the day!!!

 

 

 

Conditioning

 

5 Rounds For time

 

50 Double unders

25 Toes to bars

Squat Cleans

10-8-6-4-2 

 

 

Elite

M: 70-80-90-100-110

W: 40-45-50-55-60

 

Rx 

M: 60-70-80-90-100

W: 30-35-40-45-50

 

Scl 

40/20 (Each rounds 10 reps)

 

04/10/2020

Rest Day !!!

iyi tatiller :)

03/10/2020

Strength

 

Strict press

3,3,2,2,1,1

*work up to a heavy single for the day!!

 

Push Jerk

3,3,2,2,1,1

*work up to a heavy single for the day!!

 

Conditioning

 

With a partner for time

( i go you go )(1:1)

 

10 Rounds for time 

 

10 Cal. Air bike

10 Pull ups

10 Hang power Snatch

 

Cap time 30 min

 

 

Elite & Rx 43/30

Scaled 30/20

 

02/10/2020

Gymnastics

 

Every 90 sec x 7 sets

 

5 Toes to rings

4 Ring muscle ups

3 Ring dips

 

 

Conditioning

 

5 Rounds For Time

 

20 Box jump overs

20 Step Front rack Walking lunges

20 Thrusters

 

Cap time 25 minutes

 

 

Barbell

 

Elite 50/30

Rx 40/30

Scaled 30/20

 

01/10/2020

"Active Recovery"

 

Conditioning

 

Alt. 5 min x  4 sets (40 min)

 

1 - For time 

1000/800m Row

 

2 - For time

1,5 Mile Air bike

 

30/09/2020

Barbell

 

Squat Snatch

 

Every 30 sec. X 5 min

 

1 Rep 70%

 

At a 7:00

 

Every 45 sec. X 8 Sets 

 

1 Rep 75-80%

 

At a 14:00

 

Emom x 6 min.

 

1 Rep (climb) (Find your 1 Rm snatch !!!)

 

 

 

Conditioning

 

2min Amrap , 2 min rest x 5 Sets

 

12 Calories ergo

12 Dumbell snatch

in the remaining time max rep dumbell over the burpees

 

 

Dumbell;

 

Elite 65/45#

Rx 50/35#

Scl 35/20#

 

29/09/2020

Barbell

 

30 Rounds For time

(60% of 1 Rm squat clean and jerk)

 

1 Deadlift

1 Squat Cleans

1 Hang Squat Cleans

1 Push Jerks

 

Cap time 20 minutes

 

 

Conditioning

30-20-10 Reps For Time

Wall Ball (elite & Rx  9/6)

Calories Ergo

 

At a 10:00

 

10-20-30 Reps For Time

Calories Ergo

Wall Ball

 

 

 

28/09/2020

Strength

 

Back Squat

 

Every 3 min x 4 sets

 

9 Reps %70 ( Gecen hafta aldigimiz maksimalin yuzdesi)

 

 

 

Conditioning

 

Amrap x 15 min

 

10 Bar facing burpees

10 Sholder to overhead

10 Toes To Bars

 

( Average scores 7 Rounds +)

Barbell 

Elite 60/40

Rx 50/30

Scl 40/25

 

 

 

Accessory

 

4 super sets

 

10 Dumbbell Z Press

10 Dumbbell bent over rows

 

27/09/2020

Rest Day !!!

iyi tatiller :)

26/09/2020

Strength

 

4 Sets

 

10 Reps Bench Press  80-85%

20 GHD sit ups

 

 

 

Conditioning

 

With a partner for time )

 

10 Rounds

 

30 Double unders

15 Cal. Bike

12 Dumbell Snatch

9 Box Jump overs 60/50

 

 

Dumbell:

 

Elite 65/45#

Rx 50/35#

Scl 35/25#

 

 

25/09/2020

Barbell

 

Squat clean and jerk

3,3,2,2,1,1

 

*Work up to a heavy single for the day!!!

 

Cap 15 minutes!!

 

 

“ Grip Endurance “

 

1- Amrap 4 min

25 Clean an jerk 

Max reps Pull Ups

 

Rest 4 Min

 

2- Amrap 4 min

20 Thrusters 

Max reps chest to bar pull ups

 

Rest 4 Min

 

3- Amrap 4 min.

 

15 Clusters 

Max reps Bar Muscle ups

 

 

Barbell;

 

Elite 1: 60/40, 2: 70/45 3: 80/50

RX   1: 50/30, 2: 60/35, 3: 70/40

SCL 1: 40/25, 2: 50/30, 3: 60/35

 

24/09/2020

Conditioning

 

Every 4 min X 10 Rounds 

 

15 Cal. Ergo

20 Wall Ball

15 Burpees

 

 

20 minutes Streching

 

 

23/09/2020

Barbell Condition

 

 

Power Snatch

 

EMOM x 5 

5 reps 45-50% (Tng)

 

*Rest 1 minutes

 

EMOM x 5 

3 reps 60-65% (tng)

 

*Rest 1 minutes

 

Every 30 sec. X 10 sets

1 Reps 75+%

 

 

 

 

Conditioning

 

2 min on, 1 min off x 5 sets

 

12 Cal. Ergo

10 Overhead Squat

?n the remaining time max rep Toes to bars

 

 

Barbell

 

Elite & RX 40/30

Scaled 30/20

 

 

22/09/2020

Strength

 

Back squat

 

Find  your 1 RM Back squat !!!

 

Then 

 

Drop 80% max rep back squat

 

 

 

Conditioning

 

For time

 

30-20-10 Reps

Calories Ergo

Deadlift

 

*Rest 3 minutes

 

 

21-15-9 Reps

D-Ball Box Step overs

D-Ball Clean

 

Cap time 25 min.

 

 

Deadlift;

 

Elite 100/70

RX 90/60

Scaled 70/40

 

D-Ball

 

Elite & RX 40/30

Scaled 30/20

21/09/2020

Barbell

 

Squat Cleans

3,3,3,3,3 (Every 2 min)

*work up to a heavy triple for the day!!!

 

Then

 

Every 2 min  x 5 sets

1 clean + 1 Push press + 2 Push jerk

 

 

Conditioning

 

25-15-5 Rep For Time

Power Cleans

Lateral burpees

 

At a 10:00

 

5-15-25 Reps For Time

Lateral Burpees

Power Cleans

 

Elite  60/40

RX     50/35

Scld  40/25

 

 

Accessory

1-2-3-4....10 reps (Unbroken)

Strict Weighted pull ups

Weighted dips

 

20/09/2020

Rest Day !!!

iyi tatiller :)

19/09/2020

Strength

 

Thrusters

5 x 3 Reps (From floor)

 

*Work up to a heav triples for the day!!!

 

 

Conditioning

 

With a partner For time

 

100 Thrusters

100 Pull Ups

100 Bar facing burpees

100 Pull Ups

100 Thrusters

 

Cap time 30 minutes

 

Elite-Rx : 40/25

Scaled: 30/20

 

18/09/2020

Strength

 

Sumo Deadlift

3,3,2,2,1,1 climbs

 

 

Conditioning

 

Every 5 min x 5 Sets

 

10 Sumo deadlift high pull

10 Box Jump, Elite-Rx: 70/50 Scaled:60/50

10 Push Press

50 Double unders

 

Barbel:

 

Elite 50/30

Rx 40/25

Scaled 30/20

 

 

Accessory

 

Elite:

4x 10 Strict Weighted Pull Ups

RX:

4x 10 Strict Pull Ups

Scaled: 

4x7 Pull up negatives

 

17/09/2020

“Active Recovery“

 

Alt. 10 min x 4 set

 

1)

3 Round For time

25 Cal. Bike

25 Kettlebell Swings

 

2)

3 Round For Time

25 Cal. Row

20 Burpees

 

 

KB: 

Elite-RX :24/16

Scaled: 20/12

16/09/2020

Barbell

 

Snatch Complex

 

Every 2 min x 5 sets

Full Snatch + Above the knees + high hang snatch

 

*Work up to a heavy complex for the day!!!

 

Then

 

Every 90 sec x 6 sets

2 Squat Snatch (%80 )

 

 

Conditioning

 

Amrap 6 Min

10 Power Snatch 

15 Toes To Bar

 

*Rest 3 Min

 

Amrap 6 Min

10 Overhead Squat 

30 Double Unders

 

Rest 3 min

 

Amrap 6 Min

10 Power Snatch

15 Toes To Bar

 

 

Barbell;

Elite: 40/25

RX: 40/25

Scaled: 30/20

 

15/09/2020

Strength

 

Back Squat

7 x 3 Reps 90%

Cap time 20 minutes

 

 

Conditioning

 

Amrap x 20 Min

 

10 Pull Ups

20 Push Ups

30 Air Squat


Average score

Elite 10 Rounds +
Rx 8-10 Rounds

Scl Under 8 Rounds

 

Accessory

4 sets

10 Db bench press

10 Db bent over row

14/09/2020

Barbell

 

Clean Complex

 

Every 2 min x 5 sets

 

Full Clean + Above the knees Clean + High hang clean

 

*Work up to a heavy complex for the day!! 

 

Then 

 

Every 90sec for 6 sets

 

3 Squat Clean (%80 )

 

 

Conditioning

 

For Time

 

50 Cal. Ergo

40 Wall Ball 9-6

30 Power Clean 

20 Burpee Ring muscle ups

30 Power Clean

40 Wall Ball

50 cal Ergo

 

Cap time 25 minutes

 

Barbell:

 

Elite: 60/40

Rx: 50/30

Scaled: 40/25

 

13/09/2020

Rest Day !!!

Iyi Tatiller :)

12/09/2020

Strength

 

Back Squat

7 x 5 Reps 85%

      

Conditioning

With a Partner For time:

100 Cal. Row

100 Dumbell Hang C&J (5R+5L, Alt 10’s)

100 DB Goblet Reverse Lunge (5R+5L, Alt 10’s) 

100 Cal. Air Bike

100 DB Goblet Reverse Lunge

100 Dumbell Hang C&J

100 Cal. Row

 

Time Cap 35 Minutes


Dumbell: 

Elite: 65/45#

RX: 50/35#

Scaled: 35/20#

 

11/09/2020

Barbell

 

Squat Clean

 

3,3,2,2,1,1 Reps

*Work up to a heavy clean for the day!!!

 

5x3 Reps

Clean pull 80%

 

 

 

Conditioning

 

“Grip Endurance”

 

Amrap x 20 minutes

 

20 Toes to bar

20 Deadlift

15 Pull Ups

15 Hang Power Cleans

10 Bar Muscle Ups

10 Shoulder to overhead

 

 

Elite: 70/50

Rx: 60/40

S1: 50/30

S2: 40/25

 

10/09/2020

(Active Recovery Day)

 

Every 2 min x 5 set

 

1: 30/25 Cal. Row

2: 30/25 cal. Bike

3: 30 Burpees

4: Rest

 

20 minutes Stretching

 

 

 

09/09/2020

Strength

 

Strict Press

3,3,2,2,1,1

 

*Work up to a heavy single for the day!!!

 

Push jerk

3,3,2,2,1,1

*Work up to a heavy single for the day!!!

 

Conditioning

 

3 Round For time (Open ish)

 

100 Double Unders

50 Wall Ball 9/6

10 Muscle Ups

 

Cap time 20 min.

 

08/09/2020

Barbell

 

Snatch 

 

3,3,2,2,1,1

*Work up to a heavy single for the day!!!

 

Then 

3 x 5 Reps

Snatch grip Behind neck Push press

 

Conditioning

2 Sets ( new set a 10:00 )

3 Rounds For time

9 Power Snatch 

12 Box Jump Overs 60/50 (no touch)

15 Toes To bar

 

Elite: 50/25

Rx: 40/25

Scaled: 30/20

07/09/2020

Strength

 

Front Squat

5 x 3 Reps 85%

 

Conditioning

 

“ The Gorilla Program Test “

 

Alt minutes x 5 Sets

 

1: Max Reps Thrusters 40/25

2: Max Reps Pull ups

3: Max Reps Bar Facing Burpees

4: Rest

 

 

Average scores:

Elite : 250 Reps +

Rx: 200-250 Reps

Scaled: Under 200 reps

 

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

Kişiye özel hazırlanmış programlarla,hedeflerinize kısa ve etkili bir şekilde ulaşabilirsiniz.


CF BackStreet Store

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

FİYATLARIMIZ

Yaşınız, cinsiyetiniz, kilonuz, engeliniz ne olursa olsun, burada size yardımcı olacak insanlar olduğunu unutmayın.

Grup ve öğrenci indirimleri için danışabilirsiniz. Gelin, arayın, görüşelim!