Dhabarka iyo Laf-dhabarta 915 Crossfit WOD Rss: Waxaan nahay Xidhiidhada CrossFit oo shati si buuxda u haysta kuwaas oo u heellan horumarinta caafimaadka guud ee bulshadeena iyada oo loo marayo barnaamijyo heersare ah, adeeg heersare ah, daryeel, iyo jawaab celin joogto ah jawi wanaagsan oo taageero ah muddo afar sano ah.
915 Crossfit WOD Rss Aragtideena: Waxaan aragnaa cayaartoyda da' kasta leh, xirfado, iyo awood kasta oo tartamaya oo tababaraya, oo u dabaaldegaya xiriirka isboortiga iyo jirdhiska. Maalin kasta, ciyaartoydu waxay isku riixaan inay ka gudbaan wixii ay u malaynayeen inay suurtogal tahay, jebinta caqabadaha maskaxda iyo jidhka, iyagoo wata guushooda ka baxsan darbiyada jimicsigayaga.
Dadku waa dhididsan yihiin, si xoog leh u neefsanayaa, waxaa laga qaadayaa canshuur ilaa xad jirkooda, laakiin sidoo kale waa dhoola cadeynayaan. Runtii aad ayay u baashaalayaan, ku faraxsan yihiin asxaabtooda iyagoo og inay qayb ka qaadanayaan sawir aad u weyn, bulsho runtii xiisaynaysa inay noqdaan kuwa ugu wanaagsan NOLOSHA. Qof kasta oo sida ugu wanaagsan loo gaaro waa isbeddel waara oo wanaagsan iyo calaamad dhab ah oo shaqo adag iyo edaab lagu dabaqo.
Dareen usbuucan….
Xirfadaha:
Lugaha Naadiga
Power:
Superset x-4
Riix-xajin ballaaran x 8 @ 60%
Xajin ballaaran x 5-8
Metcon:
7 daqiiqo AMRAP:
14 jeer riix
14 cagood ilaa naadiga
Nasashada Saddex Daqiiqo
7 daqiiqo AMRAP:
14 Burpee Over Club
14 Deadlifts (115/75)(135/95)(155/105)
Kululee
Kuliyadda Bergener t/ Sn
4 daqiiqo EMOM
Laali Sn 2 @ 80% (isku day inaad faraha ku hayso naadiga labadaas ku celcelin)
Nasashada 2 daqiiqo
4daqiiqo EMOM
Laali Sn 1 @ 90%
Ciyaartoyda si kastaba ha ahaatee fahamka qabsashada waxay sameyn doonaan sida soo socota:
4daqiiqo EMOM
Laali Sn 4 @ miisaan yar
MetCon
AMRAP Shan iyo toban daqiiqo
12 GHD Situps (sc: V-ups)
9 Torso to Club (sc: Leaping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)
Awood Dheeraad ah:
Tabata Abs: 20 ku habboon
5 Wareega- Dhagaxyo Godan
5 Model - Roosaska Ruushka
5 Noocyo- Taabooyin Cidhibta Joogta ah oo jajaban
5 Qaababka- Hababka
* Wareegga tabata waa 2o daqiiqadood oo shaqeynaya/10 daqiiqo nasasho�
Femmefit Jimco Abriil 21 2017 – Crossfit 915Crossfit 915
WOD
2 nooc oo muddo ah
20 khadadka naadi fool xun
30 dhacay
40 ayaa fadhiistay
50 squats jawi
Kululee:
Orodka 200m
Qabo qof oo beddel beddel
5 burpes
10 Pushups
15 Squats
7min
Xoogga:
Kor u Qaadista Dhabarka (2 sekan)
Soo ogow H2
Ka dib Dhabarka caadiga ah 2&omar;3 @ isla H2 dufan
MetCon
40-30-20-10
1 Supply Betting DB Sn (50/35) (40/30) (35/25)
10-20-30-40
DB Cup Squats ( isla dumbbell )
5 Burpees oo u dhexeeya isbeddelka ea (40 wadarta)
*Waxa laga yaabaa in lagu beddelo KB gudaha layligan
Awood dheeraad ah
1) Hikes Horizontal Banded - 3x25m (dhinac kasta)
2) Hal lugood KB Dhimashada - 3�12 (lug kasta)
3) Kordhinta miskaha- 3&ocsions;12 (ugu weyn)�
Femmefit Khamiis Abriil 20 2017 - Crossfit 915Crossfit 915
WOD
ee daqiiqado 20
Wadarta Guud
6-9 12 15-18 21
Xidhmada ayaa helaysa
Xariijimo buuran
muddo aan caadi ahayn
MAX kubbadda koleyga
Meertadan waxa aanu ka shaqayn doonaa xoog jiidashada, diyaarinta Maalinta Xusuus-qorka ee Murph ka wanaagsan, iyo shaqo dheeri ah oo xoojin ah oo aad adigu iskaa u qabato ka dib ama ka hor WOD. Waxaad ka heli kartaa muuqaalkan halkan.
By habka, �Murph� waa jimicsi aan samayno maalin kasta oo xusuusta ah. Waa jimicsiga caadiga ah ee CrossFit kaas oo ku saabsan CrossFitter kasta uu sameeyay hal dhibic ama mid kale. Waxaa loo sameeyay si loo xasuusto Navy Lieutenant Michael Murphy, 29, Patchogue, NY, kaas oo lagu dilay Afgaanistaan Juun 28-keedii, 2005.
Kululee:
3 wareeg:
8 Kordhinta miskaha w/3 sek u hakinta dariiqa kala bar
12 sambabada
16 Jaamac boodada
Xoogga:
Superset
dejiyo 4
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise
Xirfadaha: garaacista Pullups (haddii waqti)
MetCon:
� Toos ah Helen��
Orodka 1200m
63 Kettlebell Swings (Rx:55/35, Sc 44/25)
36 Jiif
Waqtiga Kooban: 16 daqiiqo
Xoogga Dheeraadka ah:
1) Superset x 4:
DB Bench Press x 8 (ugu cuslaa)
Hal cudud DB Saf x 8 (cudud ea)
2) Dips- 4�7 (ugu culus)
3) Barbell - 4 �8 (ugu culus)
Meertadan waxa aanu ka shaqayn doonaa xoog jiidashada, diyaarinta Maalinta Xusuus-qorka ee Murph ka wanaagsan, iyo shaqo dheeri ah oo xoojin ah oo aad adigu iskaa u qabato ka dib ama ka hor WOD. Waxaad ka heli kartaa muuqaalkan halkan.
By habka, �Murph� waa jimicsi aan samayno maalin kasta oo xusuusta ah. Waa jimicsiga caadiga ah ee CrossFit kaas oo ku saabsan CrossFitter kasta uu sameeyay hal dhibic ama mid kale. Waxaa loo sameeyay si loo xasuusto Navy Lieutenant Michael Murphy, 29, Patchogue, NY, kaas oo lagu dilay Afgaanistaan Juun 28-keedii, 2005.
Xirfad/Diirin
Orod 200m markaas
Ku bixi 10min shaqada
Barbell Hang Clean & Jerk
Xoogga:
Saxaafadda adag
Soo hel HS ka dib 2 x 2-4 @80% �
MetCon:
22 daqiiqo si aad u tagto ilaa inta suurtogalka ah
30 Burpee ka badan Bar
15 Nadiifi & Jeers (Rx: 135/95 Sc: ka bilow 50%)
30 Sanduuqa booda (24/20? �)
12 Nadiifi & Jerks (Rx: 155/105 Sc: ku dar 10-20lbs)
30 HSPU (ama 6 lugood oo derbi ah)
9 Nadiifi & Jeers (Rx: 185/125 Sc: ku dar 10-20lb)
30/24 Cal Saf
6 Nadiifi & Jeers (Rx: 225/145 Sc: ku dar 10-20lb)
Orodka 300m
3 Nadiifi & Jeers (255/165 Sc: ku dar 10-20lb)
30 V-up Situps
Max nadiif ah & Jeer (275/185 Sc: ku dar 10-20lb)
*** 5tii daqiiqaba waa inay nastaan 1daqiiqo, ilaa aad ku jirto C&Js ugu dambeeya
Shaqada Xoogga Kaabista
1) Bulgaariya Split Squats - 3 lug kasta
2) Fadhi-ku-dhigista Miisaanka- 3�15-20
3) Dhagaxyo madhan- 3�15-20
4) Maqaasyada Shaaha ee taagan - 3�12 dhinac kasta�
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