Кроссфит в Беларуси!

Warm-up
3 rounds of 10-15 reps of
Samson Stretch once each round for 15-30 seconds
Overhead Squat with broomstick
Hip rollers
Sit-up
Back-extension
Knee squeeze
Pull-up
Dip

3 rounds for time of:
20 Lunges
50 Squats
25 Back extensions

21-15-9 reps of:
Handstand push-ups
Ring dip
Push-ups

For time:
25 Walking lunge steps
20 Pull-ups
25 Ring dips
20 Knees to elbows
30 Sit-ups
25 Back extensions
3 Rope climb ascents 10 ft

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Three rounds for time of:
50 Push-ups
50 Sit-ups
50 Squats
50 Back extensions

For time:
100 squats
100 Sit-ups
100 Back extensions
100 squats
Mix and match back extensions and sit-ups as needed.

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

3 rounds for time of:
50 Squats
7 Muscle-ups
12 Handstand push-ups
15 ft Rope climb, 1 ascent

21-18-15-12-9-6-3 of:
Handstand push-ups
L-Pull-ups

For time:
100 squats
100 Pull-ups
200 Push-ups
300 Squats
100 lunges

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

50-35-20 rep rounds of:
Handstand push-ups
Pull-ups

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Complete as many rounds in 20 minutes as you can of:
25 Pull-ups
50 Push-ups
75 Squats

Complete as many rounds in 20 minutes as you can of:
25 handstand push-ups
50 One legged squats, alternating
75 Pull-ups

Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Three rounds for time of:
100 Squats
50 Back Extensions
50 Sit-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

With a continuously running clock do one Handstand push-ups the first minute, two pull-ups the second minute, three Handstand push-ups the third minute and four pull-ups the fourth minute continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.

10-20-30 rep rounds of:
Squat
Handstand push-ups
Squat
Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Complete as many rounds in 20 minutes as you can of:
15 Handstand push-ups
Rope climb, and 15-foot ascent

With a continuously running clock do one Ring dip the first minute, two Ring dip the second minute, three Ring dip the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

30 Muscle-ups
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

For time:
50 Ring dips
100 Squats
50 Ring dips
100 Squats
50 Ring dips

21-15-9 for time of:
Handstand push-ups
Pull-ups

Five rounds for time of:
20 Lunges
15 Handstand push-ups

Three rounds for time of:
100 Squats
50 Back Extensions
50 Sit-ups

For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

Five rounds for time of:
21 pull-ups
21 Ring dips

For time:
100 squats
100 Pull-ups
100 Squats
100 Push-ups
100 squats

21-15-9 reps of:
Ring Pushups
Ring dips

Five rounds for time of:
30 Handstand push-ups
30 Pull-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

21-18-15-12-9-6-3 for time of:
Back Extension
Pull-up
Push-up
Squats
Sit-ups

For time:
100 squats
20 Handstand push-ups
30 pull-ups

21-15-9 reps of:
Pull-ups
Ring dips

For time:
30 Muscle-ups

For time:
100 squats
9 Handstand push-ups
200 squats
15 Handstand push-ups
100 squats
21 Handstand push-ups

Seven rounds of:
Max reps Dips
Max reps Pull-ups

For time:
250 squats
15-foot Rope climb, 5 ascents
50 sit-ups
40 Dips
100 squats
50 Back extensions

For time:
100 L-Pull-ups

21-15-9 for time of:
Handstand push-ups
Pull-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Three rounds for time of:
100 squats
50 Back Extensions
50 Sit-ups

Five rounds for max reps of:
Ring dips
Pull-ups

For time:
100 Squats
40 Pull-ups
80 Squats
32 Pull-ups
60 Squats
24 Pull-ups
40 Squats
16 Pull-ups
20 Squats
8 Pull-ups

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

For time:
80 squats
10 Handstand push-ups
60 squats
20 Handstand push-ups
40 squats
30 Handstand push-ups
20 squats

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats

21-15-9 reps of
Pull-ups
Handstand push-ups

Four rounds for time of:
50 Squats
5 Muscle-ups

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

For time:
50 Squats
50 pull-ups
50 steps Walking Lunge
50 Knees to elbows
5 Handstand push-ups
50 Back extensions
5 Handstand push-ups
50 squats
50 pull-ups

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

For time:
100 Squats
30 Muscle-ups
100 Squats

21-15-9 reps of:
Pull-ups
Handstand push-ups

Five rounds for max reps of:
Ring dips
Pull-ups

Four rounds for time of:
25 Lunges
50 Squats

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

21-15-9 for time of:
Handstand push-ups
Pull-ups

Five rounds for max reps of:
Ring Dips
Pull-ups

For time:
100 squats
25 Sit-ups
100 squats
25 Back Extensions
100 squats
25 Knees to elbows
100 squats
25 Handstand push-ups

For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

21-15-9 reps of:
Handstand push-ups
Ring dips

Three rounds for time of:
100 Squats
50 Ring Dips
30 L-Pull-ups

For time:
10 Ring dips
1 pull-up
9 Ring dips
2 pull-ups
8 Ring dips
3 pull-ups
7 Ring dips
4 pull-ups
6 Ring dips
5 pull-ups
5 Ring dips
6 pull-ups 4
4 Ring dips
7 pull-ups
3 Ring dips
8 pull-ups
2 Ring dips
9 pull-ups
1 Ring dips
10 Pull-ups

Five rounds for time of:
Handstand push-ups 5 reps
5 Muscle-ups

2 rounds for time of:
35 squats
35 Back extensions
35 squats
35 Sit-ups
35 Lunges
35 squats

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

21-18-15-12-9-6-3 for time of:
Overhead squat
L-Pull-ups
Knees-to-elbows

5 rounds for time of:
100 Squats

For time:
30 Muscle-ups

21-15-9 reps of:
Pull-ups
Handstand push-ups

Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups

Five rounds for time of:
10 dips
15 Pull-ups
20 Handstand push-ups

For time:
100 Squats
100 Sit-ups
100 Back extensions
100 Squats
Mix and match back extensions and sit-ups as needed.

Five rounds for time of:
100 squats
20 Lunges
35 push-ups

15-12-9 for time of:
Handstand push-ups
Pull-ups

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Give 30 minutes to handstand and hand walking practice.

Three rounds for time of:
100 squats
25 L-pull-ups
30 Handstand push-ups

Three rounds for time of:
7 Muscle-ups
100 squats

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Five rounds for time of:
15 L-pull-ups
21 Back extensions

Five rounds for time of:
50 Squats
30 Handstand push-ups

21-15-9 reps of:
Pull-ups
Handstand push-ups

Five rounds for max reps of:
Ring pushups
Pull-ups

Five rounds for time of:
50 Squats
21 Back Extensions
21 Knees to elbows

Complete as many rounds as you can in twenty minutes of:
Handstand push-ups 7 reps
15 L Pull-ups

21-18-15-12-9-6-3 for time of:
Dips
Squats
Handstand push-ups
Pull-ups

Three rounds for time:
100 squats
20 ring pushups
12 Pull-ups

For time:
100 L-Pull-ups

Five rounds for time of:
50 squats
15 ring pushups

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Complete as many rounds in 20 minutes as you can of:
10 pull-ups

Five rounds for time of:
7 Muscle-ups
50 squats

Three rounds for time of:
100 Squats
25 Handstand push-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

For time:
50 Lunges
50 Push-ups
50 Squats
25 Knees to elbows
5 Rope climb, 15 ft
50 Back Extensions
25 Handstand push-ups
25 L-pull-ups
50 Sit-ups

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

21-15-9 reps of:
L-pull-ups
Handstand push-ups

15-12-9 for time of:
Handstand push-ups
Pull-ups

21-15-9 for time of:
Handstand push-ups
Pull-ups

Ten rounds for time of:
15 pull-ups
15 Ring Push-ups

Complete for time:
45 Handstand push-ups
45 Pull-ups

Three rounds for time of:
50 Squats
30 Pull-ups
40 Push-ups
50 Squats

10-9-8-7-6-5-4-3-2-1
Pull-ups
Ring pushups
Handstand push-ups

Complete 5 rounds for time of:
9 Handstand push-ups
9 Pull-ups

2 rounds for time of:
21 Lunges
21 Pull-ups
21 Squats
21 Ring Dips
21 Handstand push-ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Complete three rounds for time of:
75 Squats
50 Sit-ups
50 Back extensions

Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go

Five rounds for time of:
50 Squats
21 Ring dips
21 Handstand push-ups

For time:
21 pull-ups
50 squats
21 Knees to elbows
18 pull-ups
50 squats
18 Knees to elbows
15 pull-ups
50 squats
15 Knees to elbows
12 pull-ups
50 squats
12 Knees to elbows

7 rounds for time of:
20 Ring dips
20 Pull-ups
20 Lunges

7 rounds for time of:
25 Handstand push-ups
25 Push-ups

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

For time:
25 Squats
25 Sit-ups
25 Lunges
25 Handstand push-ups
25 Back Extensions
25 Knees to elbows
25 Dips
25 Pull-ups

Complete as many rounds in twenty minutes as you can of:
50 Squats
20 Handstand push-ups
15 Pull-ups

21-15-9 reps of:
Pull-ups 225
Handstand push-ups

Five rounds for max reps of:
Ring pushups
Pull-ups

Complete as many rounds in twenty minutes as you can of:
3 Muscle-ups

Five rounds for time of:
20 squats
15 Handstand push-ups
15 Pull-ups

For time:
30 Pull-ups
75 Sit-ups
50 Push-ups
50 Back Extensions
25 Handstand push-ups
30 Knees to elbows
35 Dips
75 Sit-ups

5 rounds for time of:
50 Squats
7 Muscle-ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips
10 Lunge steps

For time:
25 Handstand push-ups
25 squats
25 Pull-ups
25 One legged squats
25 Muscle-ups

15-12-9 For time:
Handstand Pushups
Pull-ups

3 rounds for time of:
100 squats
50 Dips

3 rounds for time of:
30 Overhead squats
21 Pull-ups

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds.

200 air squats for time.

"Susan" Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps...

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.