🏁 RFA 2025 – QUALIFIER חימום חכם = ביצועים מרשימים.
🏁 RFA 2025 – QUALIFIER PREP & WARM-UPתזכורת – הנה החומרים הרשמיים לקראת המוקדמות: 🧠 Workout Breakdown▶️ Part 1 – 0:00–10:00 3 Rounds of: • 15 Wall Balls • 12 Toes-to-Bar • 9 Cleans @ Weight #1 • 6 Shoulder-to-Overhead @ Weight #1 Then straight into AMRAP of the same reps @ Weight #2 Score = Total reps in 0–10:00 ▶️ Part 2 – 10:00–18:00 8:00 to build to a heavy complex: • 1 Hang Snatch + 1 Overhead Squat Score = Heaviest successful lift ▶️ Part 3 – 18:00–30:00 3 x 4-Minute AMRAPs: • 50/40 Cal Row • Max Burpees over Rower in remaining time Score = Total Cals + Burpees 🏋️♀️ RX STANDARDSCategory Wall Ball Clean #1/#2 STOH #1/#2 16–44 yr Female 14 lb 30 / 40 kg 30 / 40 kg 16–44 yr Male 20 lb 40 / 60 kg 40 / 60 kg Teens & Masters Female 14 lb 25 / 35 kg 25 / 35 kg Teens & Masters Male 20 lb 35 / 50 kg 35 / 50 kg 🔥 Warm-UpGeneral Mobilization • 5 min easy row/bike/jog • 2 Rounds:
Snatch Barbell Warm-up 🧠 CNS & Snatch PrimerEvery 60s x 5 sets @ 30–40%: • 1 Tempo Hang Power Snatch + 1 Paused OHS (3s Pull + 3s Pause at bottom) Then every 60s x 6–8 sets @ 40%–Opening Weight: • 1 Hang Snatch + 1 Overhead Squat 🤸 Movement Prep1st Block • 6–10 Alt. Bottom Half Single Leg TTB Watch • 7 Paused Medball Squats • 5 Power Clean @ Weight #1 • 4 Alt. Spiderman Stretch Watch Rest 30s 2nd Block • 6–10 Alt. Full Single Leg TTB Watch • 7 Paused Wall Balls • 5 Paused Push Jerks @ Weight #1 • 4 Alt. Spiderman Stretch Watch Rest 30s 3rd Block • 6–10 TTB • 7 Wall Balls • 5 Power Clean & Jerks @ Weight #1 • 4 Alt. Spiderman Stretch Watch 🎬 Logisticsסדר מצלמה, וודא שהשופט מוכן, תכנן את הפייסינג, וארגן את הציוד. כל מה שצריך כדי שתוכל להתרכז רק בלתת בראש באימון. ⚡ PrimerPart 1 – 1 Round at Workout Pace: 15 Wall Balls 👉 שים לב לזמן – חשוב לפייסינג Rest 60s Part 2 - Snatch
💧 Hydrate & Focus
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