THIS WEEK’S NEWS:
- Ambra’s CrossFit birthday
- Daniel went to conquer Athens
- Additional CrossFit class
- News in the technical staff
- Lithuanian Championship of Functional Sports
- Next week’s training
Ambra’s CrossFit birthday
Happy Birthday Amber CrossFit, we are so excited to see your activity in signing up for the Hyrox PFT! The birthday party will consist of two parts: sports and cake. We will take care of both, you just have to think about what you want to refresh. We will have a food truck in the courtyard for refreshments and bring drinks for ourselves and a friend. 🍹
Follow all the information and news in the Facebook event and ask the coaches in the room!
Daniel went to conquer Athens
We accompanied Coach Daniel to the Athens Throwdown’25 competition in Athens, Greece. Daniel has already completed 6 out of 7 WODs and even won 2 of them. You can still watch the last WOD, Daniel’s departure at 20:02. Good luck Daniel, let’s keep the tips.
Additional CrossFit class
Starting April 14th, another CrossFit class will be added to our schedule: Monday, Wednesday and Friday at 4pm. Do we believe that this course will be convenient for those who finish the working day early and perhaps for parents who are expecting children? 🤗
News in the technical staff
Congratulations to Simona for joining the Amber CrossFit coaching staff. Simona has been surprising us with her hard work and personal development for a long time. From the number of hours he spends in the gym, we can see that it’s only a matter of time before he joins the coaching staff. We are delighted that earlier this year he decided to do this and passed the CrossFit Level 1 course 🤓
You’ll meet Simon in the new CrossFit classes (described above) and Mobility class on Fridays at 7pm 🤗
Lithuanian Championship of Functional Sports
The Lithuanian Federation of Functional Sports has announced that this year’s championship will be held on August 2-3 in Klaipėda! The event, which has taken place in Druskininkai for two years, moves to the seaside.
This championship is our biggest sporting event in Lithuania. The next championship will be special for two reasons:
🍼 together with the adult championship, the functional sports championship for children will be held: a strong generation of young athletes is growing.
🐥 the third division – BEGINNER contributes. For those who already want to take to the field, but the Sports division is even more scary.
Follow the news of the federation!
Monday
Strength – Ring Dips (vertical push-ups from the rings).
This is a difficult gymnastic movement that is often not performed due to lack of upper body strength and stability. Today you will work on several progressions that will help you get closer to performing the Ring Dip correctly.
WOD – RIGHT
10-lap timed workout: Double Unders, Toes to Bar and Wall Walks.
This workout requires good skills, a strong upper body and tough abs. Efficient movement is the most important element. Move smoothly without unnecessary stops. The goal is to get in in 12-14 minutes.
Extra credit – Stretching exercises.
Tuesday
Power part
Strength – Back Squat (barbell squat).
You start with a 20-rep program that builds strength, muscular endurance and mental toughness. The weights will get heavier each week. The goal is to strengthen both the body and the will.
WOD – DEE DEE
2 minutes of work + 2 minutes of rest. Each interval: Calorie Echo Bike, Front Squat (squat with a barbell in front) and the rest of the time – Burpee Over the Bar (crunch over the bar).
These are sprint-type intervals that work hard on your lungs, thighs, and test your anaerobic limit. The goal is to maintain the pace for all 5 laps and be able to accelerate at the end.
Extra credit – Stretching exercises.
Wednesday
WOD – MANARCO
Timing: Double Under, Box Jump Over and Kettlebell Swing.
Lower body resistance training with explosive movements and grip strength. The increasing number of repetitions requires the right rhythm and psychological preparation from the beginning. Start easy – increase the intensity later.
Extra Credit – Get Turkish Ups.
Thursday
Strength – Floor Press (press the barbell off the floor).
You covered this movement last week – today we’ll try a heavier weight. You start with a slightly heavier weight than last week and do as many reps as you can. After a minute of rest, half the weight and as many additional repetitions as possible.
WOD – AGENT HONEYDEW
15 min AMRAP: Rowing + Dumbbell Bench.
Upper body and aerobic endurance tests. A good combination of push & pull. Row hard but efficiently: work on the pull, rest on the return. The goal is 6.5+ laps in 15 minutes.
Extra credit – Stretching exercises.
Friday
Strength: tear.
A combination of three moves: Power Snatch, Hang Squat Snatch and Overhead Squat. The weights are light so you can focus on technique. Keep the bar close to your body, your legs should be fast and strong. You will work in EMOM style: 1 combination per minute. / 10 minutes
WOD – HANK ACTION
Timed training: Deadlifts and V-Ups.
Reduction in repetitions but increase in fatigue. Your life will be very tense. Start at a reasonable pace and move quickly between moves. Fill the abdomen with air, squeeze the press, keep the barbell close to the body. The goal is 6-8 minutes.
Extra credit – Stretching exercises.
latest posts published
The best bodybuilding exercises to sculpt a stronger physique
Jumper: how to find the one best suited to you? (+ useful tips for choosing)
How to start training and not burn out: a healthy approach to movement and progression
How to build a gym at home
Amber CrossFit × CrossFit OPEN 2026
Is CrossFit training dangerous?
What do you need to know when choosing an exercise ball?
Nutrition for athletes, where to start?
Deadlift: benefits, technique and how to perform it correctly