Noah Ohlsen και Kenneth Leverich εκτελούν το Workout της CrossFit HQ:

7 Rounds For Time of:

95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees

Ο 4 φορές πρωταθλητής Reebok CrossFit Games και Team Champion 2015, Rich Froning Jr εκτελεί το Workout του επίσημου site των Αγώνων. Το WOD που εκτελεί στο παρακάτω  βίντεο ο Froning είναι:

Double AMRAP

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats

Warm up
Back extensions

Workout
3 rounds of
20 reps, pull ups
20 reps, front squat @ 40% rm
Rest 60 seconds
15 reps, pull ups
15 reps, front squat @ 40% rm
Rest 60 seconds
10 reps, pull ups
10 reps, front squat @ 40% rm
Rest 5 minutes between rounds

Cooldown
Row

Πηγή: ATP LAB

Warm up
Row

Workout
5 rounds of
Row, 10 calories
30″ rest
10 reps, wall ball shots
30″ rest
Rest 2′
5 rounds of
Row, 12 calories
45″ rest
12 reps, wall ball shots
45″ rest

Cooldown
Run

Πηγή: ATP LAB

Warm up

Jump rope

Skill practice

Agility ladder

Workout

Row 10′ @ 80% of max heart rate

Rest 1′

Row 10′ @ 75% of max heart rate

Rest 1′

Row 10′ @ 70% of max heart rate

Cooldown

Run

Πηγή: ATP LAB

Photo: Charlie Makkos

Warm Up 

Lunges

Skill practise

Hurdle jumps

Workout

5 sets of

Run, 400 meters

Rest 2′ between sets

Cooldown

Stretching

Warm up

Bear walk

Skill practice

Hand stand push ups against wall

Workout

4 sets of

40 seconds, wall ball shots (9/6kg)

Rest 20″ between sets

4 sets of

15 reps, Kb swings (32/24kg)

Rest 30″ between sets

3 sets of,

15 reps, toes to bar

Rest 40″ between sets

Cooldown

Jump rope

Πηγή: www.atplab.gr

Warm up

Medicine ball clean

Skill practice

Push Jerk

Strength

5 sets of

4 reps, deadlifts @ 85% rm

5 sets of

4 reps, bench press @ 85% rm

Rest 2′ between sets

Cooldown

Row

Warm up

Jump rope

Skill practice

Broad jump

Workout

Row 7 km @ 80% of VO2max

Cooldown

Run

Πηγή: www.atplab.gr

Warm up:

Burpees

Skill Practice:

Bar muschle up

Workout:

5 sets of

10 reps,one leg squat

5 sets of

7 reps hand stand push ups

5 sets of

5 reps, strict pull ups

Rest 45” between sets

Cooldown:

Stretching

Πηγή: www.atplab.gr

Warm up

Kettlebell swings

Skill practice

Hang power snatch

Strength

5 sets

4 reps, Front squat @ 85% rm

Rest 2′ between

3 sets

4 reps, back press @ 85% rm

Rest 2′ between

Cooldown

Jump rope

Photo: Σάκης Κατσούλης – Kross King Battle 2013

Πηγή: www.atplab.gr

Warm up

Run

Skill training

Back lever

Workout

5 sets of

20 reps, pull ups

Rest 45” between

5 sets of

10 reps, ring dips

Rest 30” between

Cooldown

Row

Πηγή: www.atplab.gr

5.5.5.5.5

Power clean @ 80%

rm

Rest 2′ between sets

Rest 5′

4.4.4.4.4

Front squat @ 80%

rm

Rest 2′ between sets

Πηγή: www.atplab.gr

4 rounds

Run 400 meters

Rest 90″ between

Rest 5′

2 rounds

Run 800 meters

Rest 2′ between

10 rounds for time of

1 rep muscle up to hand stand push up

20 reps double unders

Πηγή: www.atplab.gr

 Πηγή: www.atplab.gr

Bike 20 kilometers @ 75% of max heart rate

Πηγή:  www.atplab.gr

For time:

Run, 2000 meters

Sandbag carry, 400 meters

20′ practice hand stand

Rest 5′

Then

5 sets

30″ L-sit @ pull up bar

Complete as many rounds as possible in 17′ of

50 reps , power clean @ 40/30 kg

75 reps , double unders

100 reps , squat