BlogHide Reblurtskjinhyun in # hobby • 11 mo. ago • 4 min readWOD_250813와드(WOD) 12분 동안 최대한 많은 반복 횟수(AMRAP)를 완료하세요. 에어 스쿼트 3회 앱맷 싯업 3회 러시안 케틀벨 스윙 3회 에어 스쿼트 6회 앱맷 싯업 6회 러시안 케틀벨 스윙 6회 에어 스쿼트 9회 앱맷 싯업 9회 러시안 케틀벨 스윙 9회 ... 이런 식으로 각 동작의 횟수를 3회씩 계속 추가하여 시간이 다할 때까지 진행하세요. 사용 중량: 여성 35lb, 남성 53lb 기록: 댓글에 총 횟수를 남겨주세요. 운동 목표 및 전략 오늘의 운동은 세 가지 비교적 단순한 동작으로 구성된 점점 횟수가 늘어나는 사다리(ascending ladder) 방식입니다.…kjinhyun in # hobby • 11 mo. ago • 4 min readWOD_250812와드(WOD) 운동 시간 제한 없음 더블언더 60회 핸드스탠드 푸쉬업 45회 더블언더 60회 박스 점프 30회 더블언더 60회 월 워크 15회 더블언더 60회 박스 높이: 여성 24인치, 남성 30인치 기록: 댓글로 기록 시간을 남겨주세요. 운동 목표 및 전략 오늘의 운동은 일정한 세트의 더블언더가 포함된 상체 지구력 기반의 치퍼(chipper)입니다. 줄넘기를 할 때는 상체를 이완시키고, 핸드스탠드 푸쉬업과 월 워크의 반복 횟수를 조절하세요. 핸드스탠드 푸쉬업은 최소한의 휴식으로 5-10회씩 꾸준히 세트를 나눠 진행하는 것을 고려해 보세요. 월 워크는 각 동작 사이에 5-10초…kjinhyun in # hobby • 11 mo. ago • 2 min readWOD_250807금일 WOD 휴식 체조 선수가 되는 꿈을 꾸다 짐네일링 잇: 착지 성공, 리프트 성공 (Gymnailing It: Stick the Landing, Make the Lift) 많은 크로스핏 선수들은 어릴 때 체조 훈련을 받았으면 하고 바랍니다. 체조는 올림픽 리프팅을 훨씬 쉽게 배울 수 있게 하는 기본적인 신체 조절 능력을 길러주기 때문입니다. 마이크 버그너 코치는 "실패한 리프트의 90%는 발 때문이다"라고 말합니다. 이 글은 '착지 성공(sticking the landing)'과 같은 체조 기술이 웨이트 리프팅 성공과 어떻게 직접적으로 연결되는지 분석하고, 공간 인식, 균형감, 리프팅 기술을 향상시키는…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 2208187 rounds for time and load of: 30 double-unders 3 hang squat snatches Beginner Option: 7 rounds for time and load of: 30 single-unders 3 hang squat snatcheskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 2208175 rounds for time of: 50-ft dumbbell front-rack lunge 25 pull-ups ♀ 35-lb DBs ♂ 50-lb DBs Post time to comments. Compare to 210822. Scaling: This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with short working sets followed by a quick rest. New athletes should reduce…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220810CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 repskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220806Every 2 minutes for as long as possible: 50-yard swim 8 burpees* *Add 2 burpees each round until you cannot complete the reps within the 2-minute interval. Intermediate Option: Every 2 minutes for as long as possible: 50-yard swim 2 burpees* *Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220808Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups ♀ 35 lb ♂ 45 lb If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale. Intermediate Option…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220807Alpaca (at Home) For time: Sled push 2 legless rope climbs 20 kettlebell clean and jerks Sled push 2 legless rope climbs 15 kettlebell clean and jerks Sled push 2 legless rope climbs 10 kettlebell clean and jerks ♀ 24-kg KBs ♂ 32-kg KBs If you have a sled or something else to push, use it, and try to mimic the lengths and…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220802Run 5,000 meters Beginner Option: Jog for 20 minuteskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220801Complete as many rounds as possible in 12 minutes of: 20 GHD sit-ups 10 left-arm dumbbell snatches 10 right-arm dumbbell snatches ♀ 35-lb DB ♂ 50-lb DB Intermediate Option: Complete as many rounds as possible in 12 minutes of: 10 GHD sit-ups 10 left-arm dumbbell snatches 10 right-arm dumbbell snatches ♀ 25-lb DB ♂ 40-lb DB…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220728Grace 30 clean and jerks for time ♀ 95 lb ♂ 135 lb Intermediate Option 30 clean and jerks for time ♀ 75 lb ♂ 115 lb Beginner Option 30 clean and jerks for time ♀ 55 lb ♂ 75 lbkjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220726Mary Complete as many rounds in 20 minutes as you can of: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups Beginner Option: Complete as many rounds in 10 minutes as you can of: 5 push-ups 10 squats 15 ring rowskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 2207254 rounds for time of: 1 minute L-sit hold 400-m run Intermediate Option: 4 rounds for time of: 1 minute L-sit hold, bent knees 400-m run Beginner Option: 3 rounds for time of: 1 minute seated leg raises 400-m runkjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 2207242008 CrossFit Games Workout B 5 rounds for time of: 5 deadlifts 10 burpees ♀ 185 lb. ♂ 275 lb. Intermediate Option: 5 rounds for time of: 5 deadlifts 10 burpees ♀ 155 lb. ♂ 225 lb. Beginner Option: 5 rounds for time of: 5 deadlifts 5 burpees ♀ 95 lb. ♂ 135 lb.kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 2207213 max sets of handstand push-ups Shoulder press 3-3-3-3-3 reps Beginner Option: 3 max sets of push-ups Shoulder press 3-3-3-3-3 repskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220720Complete as many rounds as possible in 12 minutes of: 3 rope climbs, from seated to 10 ft. 50 double-unders Intermediate Option: Complete as many rounds as possible in 12 minutes of: 3 strict rope climbs, 12-ft rope 50 double-unders Beginner Option: Complete as many rounds as possible in 12 minutes of: 3 rope climbs, from seated to…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220718Clean and jerk 1-1-1-1-1-1-1 repskjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220717Complete as many rounds as possible in 20 minutes of: 500-m row 50 single-leg squats, alternating 10 squat snatches ♀ 95 lb ♂ 135 lb Intermediate Option: Complete as many rounds as possible in 20 minutes of: 500-m row 25 single-leg squats, alternating 10 squat snatches ♀ 75 lb ♂ 115 lb Beginner Option: Complete as many rounds as…kjinhyun in # hobby • 4 yr. ago • 1 min readcrossfit 220714Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max Echo Bike calories Rest 2 minutes between rounds. ♀ 205 lb ♂ 315 lb Intermediate Option: Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max Echo Bike calories Rest 2 minutes between rounds. ♀ 175…