14th week of the year | CrossFit Amber

THIS WEEK’S NEWS:

1. Ambra’s CrossFit birthday
2. Hyrox @ Warsaw is less than two weeks away
3. We are testing the training program
4. Next week’s training

Ambra’s CrossFit birthday

We’re turning nine and we want to celebrate out loud! After long discussions it was decided to celebrate the birthday on April 26th. We will do it again this year in the Hyrox PFT format. To the birthday party we invite not only members of our community, but also their relatives and all other people who are not afraid to move.

Follow all the information and news in the Facebook event and ask the coaches in the room!

Hyrox @ Warsaw is less than two weeks away

Probably the biggest Hyrox race in the region is just a few days away. We are happy to travel in a really large group. We want to meet you and support you there. We invite all participants to speak and we will try to find you among thousands of other athletes.

We are testing the training program

We look for the best training program suitable for our athletes. So that new members can confidently enter the classes, and the advanced ones, to obtain the necessary training stimuli and improve their skills. Starting Monday, March 31, we will be changing the Level Method to the Amber CrossFit training program. The first month will be a test for both us and you. We will wait for your opinions 🤗

You can see the training schedule in the Amber CrossFit app under WORKOUTS.

Monday

WOD

GROWS FIVE. Timed training in pairs. You will start and you will finish BOATING (Boating). Between them you will perform 4 rounds of Lunges with front walk (gasps) e Box jumps (Jumps over the box.)

Scope:
– Push the row hard, maintaining a constant rhythm during lunges and jumps.
– Choose a rhythm from the beginning and try to maintain it until the end.
– Change as needed – change as soon as you start to slow down.
– The workout will put a strain on your lower body.
– Time: up to 25 minutes.

Additional credit

Exercises for the press and waist.

Tuesday

Power part

Clean power (putting a barbell on your chest), Clean Hang Squat (take the barbell into the squat) e Push Jerk(overhead push with barbell). You will have 10 minutes – you will perform a full combo every minute. Start with a light weight and gradually increase if your technique allows.

WOD

GROW TWO Training for time by:
– Eco-calorie bicycle (cyclic calories),
– Dumbbell lifting (Dumbbell deadlift),
– Place dumbbells on your chest (Hang Power Clean Handlebar),
– Push the dumbbells overhead (Shoulder with dumbbells overhead).

This workout is a descending scale of repetitions that challenges the entire body, especially the grip and forearms. As the repetitions decrease, the intensity increases.

Accents:
– Echo Bike increases your heart rate at the start of each ride.
– Dumbbells work your posterior chain, shoulders and grip.

The goal: maintain a steady pace and manage fatigue to avoid burnout.

Minimal transitions between exercises will help keep your heart rate up. Take smart breaks.
Time: 15-17 minutes.

Wednesday

WOD

GROWING THREE. The purpose of the training is distance. You will work in pairs: each 25 seconds rowing at maximum speed5 seconds. – for a change. In total after 20 times for everyone

While it may seem easy, fatigue builds up quickly.

Accents:
– Practice your changes beforehand so you don’t waste time.
– Keep the foot straps loose enough to quickly insert your feet.

Additional credit

Leg exercises.

Thursday

Power part

Floor press (barbell press while lying on the floor).
– First set: as many repetitions as possible with a light weight (15+).
– After 1 minute. rest: half the weight of the first seriesdoing as many repetitions as possible.
– Every week the weight will be increased.

WOD

KNIGHT. Interval training:

5 wheels
– 1 minute. Double Under (Double jumps).
– 1 minute Lifting (Lifting).
– 1 minute Rest (Poisls).

The goal: maintain a high intensity throughout all rounds and rack up as many reps as possible.

Additional credit

theengvas cardio exercises and stretching.

Friday

WOD

NUMBER FOUR. Training for the time:
– Stumpy tear (Barbell Squat with Squat),
– Burpees (Beads),
– AbMat sit-up with plate (Squat with pancake in hand).

This workout will test your heart rate strength, waist endurance, and overall fitness.

Tip:
– Jumps and turns – try to move without pauses.
– Barbell – concentrate before each lift as fatigue will increase with each repetition.

The goal: move firmly and press at the end.

Additional credit

EMOM of tractions (repetitions per minute).