WOD – theboxnews – CrossFit νέα για την Ελλάδα και τον κόσμο http://www.theboxnews.gr όλα τα νέα του CrossFit στην Ελλάδα και τον κόσμο Mon, 01 Aug 2016 15:58:25 +0000 en-US hourly 1 The Greek Throwdown 2015: Elite Men Έβαν Τσούρτσουλας @WOD 2 http://www.theboxnews.gr/the-greek-throwdown-2015-elite-men-%ce%ad%ce%b2%ce%b1%ce%bd-%cf%84%cf%83%ce%bf%cf%8d%cf%81%cf%84%cf%83%ce%bf%cf%85%ce%bb%ce%b1%cf%82-wod-2/ http://www.theboxnews.gr/the-greek-throwdown-2015-elite-men-%ce%ad%ce%b2%ce%b1%ce%bd-%cf%84%cf%83%ce%bf%cf%8d%cf%81%cf%84%cf%83%ce%bf%cf%85%ce%bb%ce%b1%cf%82-wod-2/#respond Thu, 19 Nov 2015 21:59:45 +0000 http://www.theboxnews.gr/?p=8019

evan-tsourtsoulas-wod2

Ο Έβαν Τσούρτσουλας σημείωσε την 6η καλύτερη επίδοση στο WOD 2 της κατηγορίας Elite Men στο The Greek Throwdown. Δείτε τη προσπάθεια του στο παρακάτω βίντεο:

Photo Credit: Dim Tsourtsoulas

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THRUSTERS-1

Warm up
Walking lunges

Workout
Complete as many rounds as possible in 15′ of
10 reps, thrusters @ 50/35kg
10 calories, skierg
10 reps, toes to bar

Cool down
Run

Πηγή: ATP LAB

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TOES-TO-BAR-tampakos

Warm up
Row

Workout 
For time
5 rounds of
Row, 250m
5 reps, ring muscle ups

Cool down
Stretching

Πηγή: ATP LAB

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hspu-4

Warm up
Spider-man walk

Workout
5 rounds of
12 reps, front squat 60/40kg
9 reps, hand stand push ups

Cooldown
Sit ups

Πηγή: ATP LAB

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hurdles-jump

Warm up
Hip mobility

Skill
High jump

Workout
8 sets of
6 hurdles jump + 20 meters sprint
Rest 3′ between

Cooldown
Run

Πηγή: ATP LAB

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RUN-1

Warm up
Hip extensions

Workout
For time
Run, 5 kilometers
Row, 5 kilometers

Cooldown
Ice bath

Πηγή: ATP LAB

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ROWING

Warm up
Row

Workout
For time
Row, 2000 meters
75 reps, push ups

Cooldown
Back extensions

Πηγή: ATP LAB

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petridis-s2oh

Warm up
Squat

Workout
For time
100 reps, air squat
100 reps, shoulder to overhead 30/20kg
100 calories, row

Cooldown
Streching

Πηγή: ATP LAB

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snatch-2

Warm up 
Good mornings

Skill
Snatch balance

Workout
Every minute in the minute for 20′
1 rep, snatch @ 90% rm

Cooldown
Pull over

Πηγή: ATP LAB

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biking-1

Warm up
Bike

Workout
Bike, 10 kilometers
Row, 5 kilometers
Run, 2 kilometers

Cooldown
Strechin

Πηγή: ATP LAB

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MARIANNA-TZOURTZEK

Warm up 
Back extensions

Workout
3 rounds of
20 reps, pull ups
20 reps, front squat 60/40kg
Rest 60 seconds
15 reps, pull ups
15 reps, front squat 60/40kg
Rest 60 seconds
10 reps, pull ups
10 reps, front squat @60/40kg

Rest 5 minutes between rounds

Cooldown Row

Πηγή: ATP LAB

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imageWarm up
Hollow rocks

Skill
Front lever to ring muscle up

Workout
5 sets of
5 reps, deficit hand stand push ups against wall
Rest 2′ between

5 sets of
3 reps, L pull up + skin the cat
Rest 2′ between

Cooldown
Arch rocks

Πηγή: ATP LAB

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ΚΒ-Swings

Warm up
Jump rope

Workout
For time
21.15.9 reps of
Kb swings 24/16kg
Pull ups
Push ups

Cooldown
Run

Πηγή: ATP LAB

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muscle-ups

Warm up
Row

Workout
5 rounds of
10 reps, Burpee box jumps
5 reps, ring muscle ups
Rest 60″ between

Cooldown
Stretching

Πηγή: ATP LAB

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burpees.1

Warm up
Jump rope

Workout
For time
50 reps, shoulder to overhead 60/40kg
100 reps, burpees
300 reps, du

Cooldown
Run

Πηγή: ATP LAB

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overhead squat3

Warm up
Row

Workout
5 rounds of
10 reps, overhead squat @ 40%
15 reps, c2bar pull ups
Rest 60″ between

Cooldown
Sit ups

Πηγή: ATP LAB

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Shoulder-Press-1

Warm up
Row

Workout
For time
Row, 100 calories
Rest 2′
30 reps, shoulder press @ 60% rm

Cooldown
Streching

Πηγή: ATP LAB

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διζυγο

Warm up 
Shoulders mobility

Skill
Planch

Workout
10 sets of
5 reps, weighted pull ups
Rest 60″ between

10 sets of
5 reps, weighted parrallet dips
Rest 60″ between

Cooldown
Sit ups

Πηγή: ATP LAB

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ROW-REGOUZAS

Warm upRun

Workout
5 rounds of
Row, 15 calories
10 reps, front squat @ 50% rm
5 reps, hand stand push ups
Work up to 75% of max heart rate
Rest as needed between exercises and rounds

Cooldown
Single jump rope

Πηγή: ATP LAB

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HSPU-3

Warm up
Row

Workout
5 sets of
Row, 250 meters
12 reps, Hand stand push ups
Rest 90″ between sets

Cooldown
Sit ups

Πηγή: ATP LAB

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