Izolo imidlalo ethokozisayo ye-CrossFit 2019 iphelile, lapho abameleli bethu baseSpain bawe ngosuku lokuqala lomncintiswano. Kunzima kakhulu ukwenza umcimbi unqanyulwe, kodwa kunzima ukunqoba iminyaka emithathu ilandelana, njengoba u-Tia-Clair Toomey enzile. Endabeni yala madoda, kwaba sobala ukuthi uMat Fraser uzophinde awine isicoco "somuntu oqine kunabo bonke emhlabeni" okwesine kulandelana. Ingabe laba badlali ababili abanazo izimbangi?
Uma ufuna ukwazi ukuthi yiziphi i-WOD nezivivinyo abaye babhekana nazo kulezi zinsuku ze-4 zokuncintisana, sihlanganise konke Okuvuliwe ukuze uqale ukuqeqeshwa ejimini yakho noma i-CrossFit Box.
umcimbi 1
Imijikelezo emi-4 ngesikhathi:
- 400m umjaho
- 3 ukukhuphuka kwentambo engenamilenze
- 7 ukuhlwithwa
Isisindo sabesifazane singama-56 kg, futhi amadoda angama-84 kg.
Umkhawulo wesikhathi: 20 min
umcimbi 2
Okwesikhathi:
- 800m ukugwedla
- Ama-kettlebell angama-66 amahlombe kuya phezulu
- 40m ukuhamba ngezinyawo
Abesifazane kwakudingeka baphathe amakettlebell amabili angu-12 kg, amadoda amabili ama-16 kg.
Isikhathi esiphezulu: imizuzu eyi-10
umcimbi 3
Okwesikhathi:
- 6 km umjaho nobhaka werakhi. Abasubathi bagijima imizuliswano emi-4 engu-1,5 km lilinye.
Isisindo esifanayo sisetshenziswa kwabesifazane nabesilisa (9-14-18-23 kg), ukwandisa i-ballast ngesikhathi ngasinye.
Umkhawulo wesikhathi: imizuzu engama-40
umcimbi 4
Okwesikhathi:
- 52 m ukuphusha isihlibhi
- Ama-Bar muscle-ups: 15 kwabesifazane kanye ne-18 kwabesilisa
- 52 m ukuphusha isihlibhi
Isikhathi esiphezulu: imizuzu eyi-6
umcimbi 5
Imizuzu engama-20 ye-amrap kusuka:
- 5 ama-handstand pushups
- Izibhamu eziyi-10 ziyashintshana
- Ukudonsa okungu-15
Isikhathi esiphezulu: imizuzu eyi-20
umcimbi 6
I-Sprint:
Abasubathi kuzofanele bagijimele emzileni benqoba ama-zig zag pivots. Abazothola izikhathi ezingcono kakhulu bazoya emzuliswaneni wesibili, bese bedlulela emzuliswaneni wesithathu nowokugcina.
umcimbi 7
5 imizuliswano:
- 1 iphegibhodi yokukhuphuka
- 100 abangaphansi kabili
- I-10 ye-dumbbell ye-single-arm hang-hang snatches (iyashintshana)
- Ama-dumbbell angu-10 engalo eyodwa alenga ama-jerk ahlanzekile futhi ahlukanisiwe (ayashintshana)
Abesifazane baphatha i-dumbbell engu-25 kg, amadoda i-dumbbell engu-36 kg.
Umkhawulo wesikhathi: imizuzu engama-20
umcimbi 8
1-impendulo ehlanzekile
Mujeres: 97’5-100-102-104-106’5-109-111-113-115’5-118 kg. Peso del desempate: 88’5 kg.
Hombres: 145-147’5-152-156’5-161-165’5-168-170-172-174’5 kg. Peso del desempate: 134 kg.
Abasubathi bayaphakamisa izinga lesisindo ngokuqhubekayo. Uma kukhona uthayi wesisindo esiphezulu, kufanele baphule uthayi ngokwenza ukuphindaphinda okungu-5 ngesisindo esinikeziwe.
umcimbi 9
Okwesikhathi:
- 1.000m ukubhukuda
- 1.000m isigwedlo
Isikhathi esiphezulu: imizuzu eyi-50
umcimbi 10
30-20-10 reps ngesikhathi:
- amakhalori ebhayisikili yomoya
- Izinzwane-kuya-izindandatho
Umkhawulo wesikhathi: imizuzu engu-7 kwabesifazane kanye ne-6 kwabesilisa.
umcimbi 11
15-10-5 reps izikhathi:
- Ama-Burpees athinta iringi
- Ama-squats aphezulu (ama-43 kg kwabesifazane nama-61 kg amadoda)
Umkhawulo wesikhathi: imizuzu engama-5
umcimbi 12
Okwesikhathi:
- Ama-30 ahlanzekile kanye nama-jerks (Umusa)
- 30 imisipha phezulu
- 30 ukuhlwithwa (Isabel)
Amantombazane 43 kg, futhi amadoda 61 kg.
Isikhathi esiphezulu: imizuzu eyi-12