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Haftalık Program

CrossFit BackStreet

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!