KT CrossFit Msk

14.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Анна Б CROSSFIT в 7:30, 8:30, 17:30, 19:30 1. Power clean 9x1 @ 95% rest 1 min 2. 3 sets 8 2db bench press 3 weighted pull ups 3. For time (sprint) 15-12-9-6-3 burpees box jump over pull usp (c2b) STRENGTH в 18:30 1.cSnatch Pull 5-4-3-2-2-2 #1: 5 reps @ 75% #2: 4 reps @ 80% #3: 3 reps @ 85% #4: 2 reps @ 90% #5: 2 reps @ 95% #6: 2 reps @ 100% 2. EMOM 10 min 2 squat snatch (single) @ 60-80% 3. 4 rounds 10 biceps curl 20 alt v-up FUNCTIONAL BB в 20:30 1. Skill - For Quality Eccentric pull-up Kipping pull-up 2. AMRAP 30 min 30 DU / 50 SU 10 kipping pull-up / 10 any pull-up 20 kb swing 5 wall walks / 5 caterpillar walk

KT CrossFit Msk pinned «Друзья. Занятие по йоге пройдет в эту субботу в 10:00. Стоимость занятия - 500р.»

13.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Анна Б CF AEROBIC в 7:30, 8:30, 18:30, 20:30 4 sets, rest 3 min btwn sets EVEN: AMRAP 8 min 14 Russian twists 14 goblet squat 24/16kg 14 v-ups 14 front rack 1kb walking lunges ODD: AMRAP 8 min 250/200m row 40 DU FUNCTIONAL BB в 17:30 1. Back Squat 4x8 After each set of squat perform 20 sec wall sit 10 v-up Rest 2 min btw sets 2. 4 sets 10/10 reverse lunge from plate @ db's 20/10 kg 12 box jump // 16 box step-up 1 min front plank STRENGTH в 19:30 1. Bench Press 5x3 2. Back Squat 3-5-7-9-11 #1: 3 reps @ 90% #2: 5 reps @ 80% #3: 7 reps @ 70% #4: 9 reps @ 60% #5: 11 reps @ 50% 3. 4 sets 8 strict press 2 db 8+8 kickstand squat

Друзья. Занятие по йоге пройдет в эту субботу в 10:00. Стоимость занятия - 500р.

12.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 18:30, 19:30 1. Hang snatch 9x2 @ 85% Rest 1 min 2. AMRAP 15 min 3 h.power clean 3 s2oh 6 front squat 12 cal row STRENGTH в 17:30 1. EMOM 8 min 3 OHS @ 55-75% 2. For time 50 hang power snatch 50 front squat 50 deadlift 50 push jerk in any order @ 30/20 kg FUNCTIONAL BB в 20:30 1. 4 sets: 8 bench / shoulder press @ 60-70% (3111) 12 ring row or 6-8 strict pull-up Rest 1.5-2 min 2. 5 sets: 8/8 landmine press @ 40/20 kg 12 row to reverse fly @ 10/6 kg 10 front raises @ 20/10 kg * Rest 90 sec

11.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 18:30, 20:30 7 sets rest 1 min btwn sets 1. EMOM 5 min 5 deadlift 70% 2. AMRAP 5 min 12/9 cal row/bike 12 push ups 3. EMOM 5 мин 5 shoulder press 70% 4. AMRAP 5 min 12/9 cal row/bike 12 ttb 5. ЕМОМ 5 min 10 thrysters 40-50% 6. AMRAP 5 min 12 cal row 24 air squat 7. EMOM 5 min 5 weighted pull ups FUNCTIONAL BB в 17:30 1. AMRAP 30 min: 250 m row 15 goblet db squat @ 20/12.5 kg 20 db push press @ 10/5 kg 10 db bent over row @ 10/5 kg Rest 90 sec 2. Tabata 8-12 sets (20/10) 1- Dragon Flag Eccentric 2- Parallets L-sit Hold STRENGTH в 19:30 1. 7 sets every 90 sec 3 hang squat clean+split jerk 60-78% 2. Sots press 5x5 3. 4 sets 5 hight box jump 10 bb lunges 5 strict pull-up

10.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 17:30, 19:30 1. 2kb hang clean and jerk 10 min skill then EMOM 18 min 1- 8-12 2kb clean snd jerk 2- 30 sec 2kg hold 3- 30 sec du 2. For time 21-15-9-15-21 wall ball 9/6kg cal row kb swing 24/16kg STRENGTH в 18:30 1. Deadlift with pause at the bottom 8-6-4-2-2-2 @ 90% 2. 5 rounds for time 10 bench press 50-60% 10 strict t2b / 20 v-up FUNCTIONAL BB в 20:30 1. 4 sets: 8 deadlift @ 60-70% (3111) 10/10 single leg RDL kb @ 24/16 kg Rest 1.5-2 min 2. EMOM 12 min (30/30): 1- kb's pull through in front plank @ 12/6 kg 2- kb SDLHP @ 32/24 kg 3- weighted front plank @ 20/10 kg

9.08.2026 12:00 - Анна Б 13:30 - Анна Б STRENGTH в 12:00 1. Squat Pause Clean 5-4-3-3-3-3-3 #1: 5 reps @ 40% #2: 4 reps @ 50% #3: 3 reps @ 55% #4: 3 reps @ 60% #5: 3 reps @ 65% #6: 3 reps @ 70% #7: 3 reps @ 75% 2. Clean Pull 4x3 @ 90% 3. 3 rounds 10 front squat 50-60% 10 broad jump 10 2db bench press CROSSFIT в 13:30 1. Back Squat 6x3 @ 85% Rest 2 min 2. 15 rft 5 deadlift 80/60kg 60/40kg 5 lateral burpees

8.08.2026 11:00 - Анна Б (Legs ABS Butts) 12:00 - Анна Б (Cardio), Александр (Weightlifting) 13:30 - Александр (Crossfit) LEGS ABS BUTTS в 11:00 1. Back squat 5x6 @ 60+% 2. EMOM 20 min: 1- 15-12 cal row 2- 15m walking lunges 2 kb @ 24-8 kg 3- 6-10 cal ABike 4- 20 deadlift 2 kb @ 24-8 kg 5- rest 3. 3 sets 12 weighted hyperextansion 20 ghd su CARDIO в 12:00 1. Rowing technique 10 min 2. Rowing 1-2-1-2-1-2-1 minutes with 1 minute rest 3. EMOM 24 min (45:15): 1- max cal row 2- max su/su 3- rest 4- max cal ABike 5- max su/su 6- rest WEIGHTLIFTING Александр в 12:00 CROSSFIT TEAMS в 13:30 1.4 rft 30 db snatch synch 20 ttb synch 20m hsw (20 hspu) 2. For time 100/85/70 cal row (mm/mf/ff) 50 s2oh 43/30kg(synch) 100 kb clean (split) 50 s2oh 100/85/70 cal row 3. AMRAP 8 min For Reps (split work): 2 Wall Walks, 1 Rope Climb 4 Wall Walks, 2 Rope Climbs 6 Wall Walks, 3 Rope Climbs ... *Add 2 Wall Walks + 1 Rope Climb Per Round Time Cap: 8 minutes

7.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 17:30, 19:30 1. Clean and Jerk 7x3 @ 75%, rest 1 min 2. 3 sets, rest 2 min btwn sets 2 rounds 12 h.power clean 43/30kg 35/25kg 12 lat. burpees STRENGTH в 18:30 1. EMOM 10 min 3 power snatch 55-75% 2. AMRAP 3x2 min max box jump 2 min rest 3. 3 sets 20 2db lunges 10 db skull crushers FUNCTIONAL BB в 20:30 1. Back squat 5x5 @ 65%, Rest 2-3 min 2. 3 sets: 20 reverse lunge from plate w/ kb's or db's @ 20/10 kg 20 sit-up with medball @ 9/6 kg Rest 30 sec Unbroken jump squat w/ kb @ 24/16 kg Rest 90 sec

Друзья, тяжелка состоится, ее будет вести сам Александр Плюшкин!

Друзья, отменяется занятие по тяжелой атлетике в эту субботу, 8 августа. Приходите на кардио в 12 или командную в 13:30!

6.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CF AEROBIC в 7:30, 8:30, 18:30, 20:30 35-45 min cdimfortable pace 3 back squat 75% 15/12 cal row/bike/ski/run 12 box step ups 15/10кг 10/6кг 15/12 cal row/bike/ski/run 6 strict pull ups 15/12 cal row/bike/ski/run 3 rope climb 15/12 cal row/bike/ski/run 6 shoulder press 65% 15/12 cal row/bike/ski/run FUNCTIONAL BB в 17:30 1. Bench Press 5x5 @ 65% Rest 90-120 sec 2. 3 sets: 20 db single skull crusher (crush grip) @ 20/10 kg 12 db reverse fly @ 5/3 kg Rest 30 sec max unbroken pull-ups (any variation) Rest 90 sec STRENGTH в 19:30 1. 5 rounds for time 15 wall ball 15 dead lift @ 40% 2. Hight box jump 6x5 3. 4 sets 10 weighthed sit-up 10 push up 10 db pullover

5.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 18:30, 19:30 1. Snatch 7x2 65+% every 90 sec 2. For time 3 rounds 30 cal row 20 thrusters 35/25kg 25/15kg 10 bar mu/ttb STRENGTH в 17:30 1. Overhead Squat 5x3 2. 5 rounds 10 hang power snatch 10 ohs @ 40/25 kg, cap 20 min 3. 5 sets 10 biceps curl FUNCTIONAL BB в 20:30 Aerobic Bodybuilding (35 min) 2 min any machine 20 kb American swing @ 24/16 kg Rest 90 sec 20 v-up 20-30 sec arch rock Rest 90 sec 2 wall walks 10 pull-up (any variation) Rest 90 sec

4.08.2026 7:30, 8:30 - Александр 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 18:30, 20:30 1. 8х4 min even max cal row/bike/ski odd AMRAP 4 min 12 wall ball 9 deadlift 75/50kg 55/35kg 6 burpees + pull ups FUNCTIONAL BB в 17:30 1. Deadlift 5x5 @ 65%, rest 1,5-2 min 2. EMOM 12 min (30/30) 1- Arch Holds / Rock 2- Db Chainsaw Row @ 20/10 kg (one arm) 3- Russian Swing @ 32/24 kg STRENGTH в 19:30 1. EMOM 10 min 5 clean and jerk (touch and go) ~40% 2. Strict press in split position 1x5, 1x4, 3x3 3. 5 sets 10 ghd sit-up 10 2db deadlift

3.08.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 17:30, 19:30 1. Skill: freestanding hsh then 4 sets 1-3 hsh att 12 weighted pistols 6 strict ttb 2. AMRAP 16 min 25 du 3 strict pull ups 6 push ups 9 air squat STRENGTH в 18:30 1. 5 rounds 6 bench press 65% 8 dl 70% rest 2-3 min 2. 4 sets 8-10 arnold press 10 hight box jump 10 back extention with weight FUNCTIONAL BB в 20:30 1. 4 sets for quality 6-10 pull-up (any variation) 20 sec hollow rock 10-12 db bent over row @ 15/8 kg 10-12 db curl 2. Pair Workout :Sustain Pace Work 14 min AMRAP: 60 kb swing (I go you plank) 40 thruster db / kb / thruster (I go you wall sit) 20 v-up (i go arch hold)

2.08.2026 12:00 - Анна Б 13:30 - Анна Б STRENGTH в 12:00 1. 8 sets every 90 sec 1 clean pull + 1 squat clean + 1 hang squat clean 60-85% 2. 4 rounds 10 good morning 5-10 ring deep 16 single arm db row CROSSFIT в 13:30 1. Squat clean every 75 sec 3х2 @ 55-65% 6х1 @ 65-95% 2. 5 rft 15 2db bench press 22.5/15kg 15/10kg 30 wall ball 9/6kg 6/4kg

1.08.2026 11:00 - Анна Б (Legs ABS Butts) 12:00 - Анна Б (Cardio), Айжан (Weightlifting) 13:30 - Айжан (Crossfit) LEGS ABS BUTTS в 11:00 1. Romanian deadlift 6x12 2. 5 sprints, rest 1:30 10 burpe to target 10 ttb / v-ups 15/12 cal bike 3. 3 sets 6/6 weighted cossack squat 12 seated calf raise 20 ghd su CARDIO в 12:00 1. Rowing technique 10 min 2. Rowing 4 x 1000m, 1 min easy 3. For time 50-40-30-20-10 cal WEIGHTLIFTING Айжан в 12:00 CROSSFIT TEAMS в 13:30 1. Xenom 006 (6 min cap) 3 rounds 15 ttb (split) 10 synch 2db hang snatch then 10 bar mu then max rmu in remaining time 2. 2 round (cap 12 min) 30 line facing burpees (split) 30/24 cal row (1) 30/24 cal row (2) 30/24 cal bike (2) 30/24 cal bike(1) then max line facing burpees in remaining time 3. Optional AMRAP 12 min (split reps) 6 hspu 8 c2b 12 walking lunges 2db

31.07.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CROSSFIT в 7:30, 8:30, 17:30, 19:30 1. Push jerk 8x1 @ 65%+ every 75 sec 2. 8 sets 90 sec work/30 sec rest even: AMRAP 90 sec 12 ohs Rx - 43/30kg, Sc - 35/25kg +max db snatch in remaining time odd: AMRAP 90 sec 12 thrusters + max ttb in remaining time STRENGTH в 18:30 1. Snatch Pull 5-4-3-2-2-2-2 #1: 5 reps @ 70% #2: 4 reps @ 75% #3: 3 reps @ 80% #4: 2 reps @ 85% #5: 2 reps @ 90% #6: 2 reps @ 90% #7: 2 reps @ 90% 2. EMOM 8 min 1 power snatch + 3 OHS 65-80% 3. 3 rounds 10 goblet cyclist squat 20 alt db strict press FUNCTIONAL BB в 20:30 1. Back Squat 5-4-3-2-1-1-1 #1: 5 reps @ 70% #2: 4 reps @ 80% #3: 3 reps @ 85% #4: 2 reps @ 90% #5: 1 rep @ 95% #6: 1 rep @ 100% #7: 1 rep @ 105% Rest as needed 2. 3-4 sets 10-12 reverse barbell lunge (per leg) @ 40/25 kg 16-20 L-crunch 20 calves rises from plate rest 90 sec

30.07.2026 7:30, 8:30 - Анна Б 17:30, 18:30 - Егор 19:30, 20:30 - Александр CF AEROBIC в 7:30, 8:30, 18:30, 20:30 Сomfortable pace 3 rounds 21 s2oh 40% 12 bar facing burpees 21/15 cal row 5 min rest 3 rounds 21 deadlift 40% 12 bbjo 21/15 cal row 5 min rest 3 rounds 21 power clean 40% 12 burpees + pull ups 21/15 cal row FUNCTIONAL BB в 17:30 1. Bench Press 5-4-3-2-1-1-1 #1: 5 reps @ 70% #2: 4 reps @ 80% #3: 3 reps @ 85% #4: 2 reps @ 90% #5: 1 rep @ 95% #6: 1 rep @ 100% #7: 1 rep @ 105% 2. 4 sets, rest 90 sec 6-8 bar dip / 12-16 bench dip 10-12 barbell behind back wrist curl @ 30/15 kg STRENGTH в 19:30 1. 10-8-6-4-2 bench press 60%+ strict pull-up 2. 3 rounds 50 sit-up 20 push-up 3. Biceps curl 5x10