Το Κροςς δεν είναι απλά ένα γυμναστήριο, είναι ένας τρόπος ζωής.

Τι είναι το Kross ?

Το Cross είναι ένα πρόγραμμα ενδυνάμωσης κ βελτίωσης της φυσικής κατάστασης που στηρίζεται στην συνεχή εναλλαγή, λειτουργικών ασκήσεών (όπως το τρέξιμο, άλματα, έλξεις, ημικαθίσματα, ωθήσεις, κινήσεις ζετέ κ αρασέ…) που εκτελούνται σε υψηλή ένταση. Χρησιμοποιούμε το άρτια εξοπλισμένο γυμναστήριο μας και τα καταπληκτικά πάρκα που το περιβάλλουν. Στα μέλη μας περιλαμβάνονται ανώτεροι υπάλληλοι, ιδιωτικοί υπάλληλοι, σπουδαστές, επαγγελματίες κ ερασιτέχνες αθλητές και σώματα ασφαλείας.

Αθλητικά Επίπεδα



Skill Level I – White
Well rounded beginner

NAME:_________________________________________________________________
Goals:
1 Month:
3 Months
SQUATS
Date
Reps



Benchmark: 50 free squats


Goals:
1 Month:
3 Months
PUSH UPS
Date
Reps



Benchmark: 10 push ups


Goals:
1 Month:
3 Months
STATIC HANG
Date
Reps



Benchmark: 30 seconds


Goals:
1 Month:
3 Months
SIT UPS
Date
Reps



Benchmark: 30 sit ups


Goals:
1 Month:
3 Months
KB SWINGS
Date
Reps



Benchmark: 25 kettlebell swings


Goals:
1 Month:
3 Months
400 METER RUN
Date
Reps



Benchmark: 2:04 minutes


Goals:
1 Month:
3 Months
DEAD LIFT
Date
Reps



Benchmark: ¾ x bodyweight deadlift


Goals:
1 Month:
3 Months
MILITARY PRESS
Date
Reps



Benchmark: ¼ x bodyweight military press


Goals:
1 Month:
3 Months
MED BALL CLEANS
Date
Reps



Benchmark: 10 medicine ball cleans




Goals:
1 Month:
3 Months
KNEES TO CHEST
Date
Reps



Benchmark: 10 sitting knees to chest


Goals:
1 Month:
3 Months
WALL BALL
Date
Reps



Benchmark: 25 wallballs (women with 5kg, men with 8kg)


Goals:
1 Month:
3 Months
800 METER RUN
Date
Reps



Benchmark: 4:20 minutes


Goals:
1 Month:
3 Months
500 METER ROW
Date
Reps



Benchmark: women 2:20 men 1:55 minutes


Goals:
1 Month:
3 Months
VERTICAL JUMP
Date
Reps



Benchmark: 25 cm


Goals:
1 Month:
3 Months
DIPS
Date
Reps



Benchmark: 3 dips


Goals:
1 Month:
3 Months
PULL UPS
Date
Reps



Benchmark: 3 pull ups


Goals:
1 Month:
3 Months
L-SIT
Date
Reps



Benchmark: 10 second L-sit


Goals:
1 Month:
3 Months
2000 METER ROW
Date
Reps



Benchmark: women 9:50 men 8:10 minutes


Goals:
1 Month:
3 Months
DUMBELL SNATCH
Date
Reps



Benchmark: 10 per arm


Goals:
1 Month:
3 Months
CHRISTINE
Date
Reps



Benchmark: 15 minutes
Description: 3 rounds for time- 500m row,12 deadlifts(1/4 of bodyweight),21 box jumps


Goals:
1 Month:
3 Months
1600 METER RUN
Date
Reps



Benchmark: 9 minutes


© Theodore Stylianidis, CrossFit Thessaloniki


Skill Level I – GREEN
Intermediate Athlete

NAME:_________________________________________________________________
Goals:
1 Month:
3 Months
SQUATS
Date
Reps



Benchmark: 100 free squats


Goals:
1 Month:
3 Months
SQUAT
Date
Reps



Benchmark: 1 x bodyweight squat


Goals:
1 Month:
3 Months
PUSH UPS
Date
Reps



Benchmark: 30 push ups


Goals:
1 Month:
3 Months
BENCH PRESS
Date
Reps



Benchmark: 1  x bodyweight bench press


Goals:
1 Month:
3 Months
ROPE CLIMB
Date
Reps



Benchmark: 6 meters 1 trip


Goals:
1 Month:
3 Months
V-UPS
Date
Reps



Benchmark: 30 reps


Goals:
1 Month:
3 Months
KB SNATCH
Date
Reps



Benchmark: 30 each arm (men with 24kg, women with 16kg)


Goals:
1 Month:
3 Months
400 METER RUN
Date
Reps



Benchmark:1:34 minutes


Goals:
1 Month:
3 Months
DEAD LIFT
Date
Reps



Benchmark: 1 ½ bodyweight deadlift



Goals:
1 Month:
3 Months
MILITARY PRESS
Date
Reps



Benchmark: ½ bodyweight military press



Goals:
1 Month:
3 Months
HANDSTAND HOLD
Date
Reps



Benchmark: 1 minute


Goals:
1 Month:
3 Months
POWER CLEAN
Date
Reps



Benchmark: ¾ of bodyweight power clean


Goals:
1 Month:
3 Months
KNEES TO ELBOWS
Date
Reps



Benchmark: 15 Hanging knees to elbows


Goals:
1 Month:
3 Months
THRUSTERS
Date
Reps



Benchmark: 45 ½ bodyweight thrusters


Goals:
1 Month:
3 Months
800 METER RUN
Date
Reps



Benchmark: 3:20 minutes


Goals:
1 Month:
3 Months
500 METER ROW
Date
Reps



Benchmark: women 2:00, men 1:45


Goals:
1 Month:
3 Months
VERTICAL JUMP
Date
Reps



Benchmark: 45 cm


Goals:
1 Month:
3 Months
DIPS
Date
Reps



Benchmark: 20 dips


Goals:
1 Month:
3 Months
DIP
Date
Reps



Benchmark: 1 dip with 1/3 of bodyweight dip


Goals:
1 Month:
3 Months
PULL UPS
Date
Reps



Benchmark: 20 reps


Goals:
1 Month:
3 Months
PULL UP
Date
Reps



Benchmark: 1 with 1/3 of bodyweight





Goals:
1 Month:
3 Months
MUSCLE UP
Date
Reps



Benchmark: 1



Goals:
1 Month:
3 Months
L-SIT
Date
Reps



Benchmark: 30 seconds



Goals:
1 Month:
3 Months
2000 METER ROW
Date
Reps



Benchmark: women 8:50, men 7:30


Goals:
1 Month:
3 Months
POWER SNATCH
Date
Reps



Benchmark: ½ bodyweight power snatch


Goals:
1 Month:
3 Months
HELEN
Date
Reps



Benchmark: 11:30
Description 3 rounds of 400mt run 21 KB swings (men 24kg, women 16kg), 12 pull ups (women blue band)


Goals:
1 Month:
3 Months
1600 METER RUN
Date
Reps



Benchmark: 7minutes


© Theodore Stylianidis, CrossFit Thessaloniki


Skill Level I – BLUE
Advanced Athlete

NAME:_________________________________________________________________
Goals:
1 Month:
3 Months
PISTOLS
Date
Reps



Benchmark: 10 each legs


Goals:
1 Month:
3 Months
SQUAT
Date
Reps



Benchmark: 1 x ½ bodyweight squat


Goals:
1 Month:
3 Months
PUSH UPS
Date
Reps



Benchmark: 40 ring push ups


Goals:
1 Month:
3 Months
BENCH PRESS
Date
Reps



Benchmark: 1  x ¼ bodyweight bench press


Goals:
1 Month:
3 Months
ROPE CLIMB
Date
Reps



Benchmark: 6 meters 1 trip no feet


Goals:
1 Month:
3 Months
OVER HEAD SQUAT
Date
Reps



Benchmark: 1 bodyweight


Goals:
1 Month:
3 Months
KB SNATCH
Date
Reps



Benchmark: 10 min snatch test, 200 reps men: 24kg women: 16kg


Goals:
1 Month:
3 Months
400 METER RUN
Date
Reps



Benchmark:1:19 minutes





Goals:
1 Month:
3 Months
DEAD LIFT
Date
Reps



Benchmark: 2  bodyweight deadlift



Goals:
1 Month:
3 Months
MILITARY PRESS
Date
Reps



Benchmark: ¾  bodyweight military press



Goals:
1 Month:
3 Months
HANDSTAND
PUSH UPS
Date
Reps



Benchmark: 10 reps


Goals:
1 Month:
3 Months
 CLEAN
Date
Reps



Benchmark: 1  of bodyweight power clean


Goals:
1 Month:
3 Months
HANGING STRAIGHT LEG RAISE
Date
Reps



Benchmark: 20 Hanging straight leg raise


Goals:
1 Month:
3 Months
SUNDBAG CARRY
Date
Reps



Benchmark: 1600 carry with ½ of bodyweight


Goals:
1 Month:
3 Months
800 METER RUN
Date
Reps



Benchmark: 2:50 minutes


Goals:
1 Month:
3 Months
500 METER ROW
Date
Reps



Benchmark: women 1:50, men 1:32


Goals:
1 Month:
3 Months
VERTICAL JUMP
Date
Reps



Benchmark: 63 cm



Goals:
1 Month:
3 Months
DIPS
Date
Reps



Benchmark: 30 ring dips


Goals:
1 Month:
3 Months
DIP
Date
Reps



Benchmark: 1 dip with ¾ of bodyweight


Goals:
1 Month:
3 Months
PULL UPS
Date
Reps



Benchmark: 40 reps


Goals:
1 Month:
3 Months
PULL UP
Date
Reps



Benchmark: 1 with ¾  of bodyweight



Goals:
1 Month:
3 Months
MUSCLE UP
Date
Reps



Benchmark: 10 reps



Goals:
1 Month:
3 Months
L-SIT
Date
Reps



Benchmark: 1 min L-sit



Goals:
1 Month:
3 Months
ROW
Date
Reps



Benchmark: 5k row for women 21:00, 6k row for men 21:45


Goals:
1 Month:
3 Months
 SNATCH
Date
Reps



Benchmark: 1 bodyweight power snatch


Goals:
1 Month:
3 Months
CHELSEA
Date
Reps



Benchmark: 30 min
Description: every minute on the minute for 30 minutes- 5 pull ups, 10 push ups, 15 squats


Goals:
1 Month:
3 Months
1600 METER RUN
Date
Reps



Benchmark: 6minutes


Skill Level IV – BLACK
Elite Athlete

NAME:_________________________________________________________________
Goals:
1 Month:
3 Months
PISTOLS
Date
Reps



Benchmark: 25 each legs

Goals:
1 Month:
3 Months
SQUAT
Date
Reps



Benchmark: 2 x bodyweight squat

Goals:
1 Month:
3 Months
PUSH UPS
Date
Reps



Benchmark: 60 ring push ups

Goals:
1 Month:
3 Months
BENCH PRESS
Date
Reps



Benchmark: 1  x ½  bodyweight bench press


Goals:
1 Month:
3 Months
ROPE CLIMB
Date
Reps



Benchmark: 6 meters 2 trip no feet


Goals:
1 Month:
3 Months
OVER HEAD SQUAT
Date
Reps



Benchmark: 15 reps x 1 bodyweight


Goals:
1 Month:
3 Months
KB SNATCH
Date
Reps



Benchmark: 2db/kb 10 min snatch test, 150 reps men: 24kg women: 16kg


Goals:
1 Month:
3 Months
400 METER RUN
Date
Reps



Benchmark:1:04 minutes


Goals:
1 Month:
3 Months
DEAD LIFT
Date
Reps



Benchmark: 2  ½ bodyweight deadlift


Goals:
1 Month:
3 Months
MILITARY PRESS
Date
Reps



Benchmark: 1 x  bodyweight military press





Goals:
1 Month:
3 Months
HANDSTAND
PUSH UPS
Date
Reps



Benchmark: 10 full range reps


Goals:
1 Month:
3 Months
 CLEAN
Date
Reps



Benchmark: 1 ½  of bodyweight power clean


Goals:
1 Month:
3 Months
Front Lever
Date
Reps



Benchmark: 15 sec hold


Goals:
1 Month:
3 Months
SUNDBAG CARRY
Date
Reps



Benchmark: 1600 carry with ¾  of bodyweight


Goals:
1 Month:
3 Months
800 METER RUN
Date
Reps



Benchmark: 2:20 minutes


Goals:
1 Month:
3 Months
500 METER ROW
Date
Reps



Benchmark: women 1:40, men 1:25


Goals:
1 Month:
3 Months
VERTICAL JUMP
Date
Reps



Benchmark: 76 cm


Goals:
1 Month:
3 Months
DIP
Date
Reps



Benchmark: 50reps on rings or 1 dip with 1 of bodyweight


Goals:
1 Month:
3 Months
PULL UPS
Date
Reps



Benchmark: 40 dead hang,


Goals:
1 Month:
3 Months
PULL UP
Date
Reps



Benchmark: 1rep with 1  of bodyweight,


Goals:
1 Month:
3 Months
MUSCLE UP
Date
Reps



Benchmark: 15 reps


Goals:
1 Month:
3 Months
L-SIT
Date
Reps



Benchmark: 1.30 min L-sit


Goals:
1 Month:
3 Months
ROW
Date
Reps



Benchmark: 5k row for women 20:00, 6k row for men 20:00


Goals:
1 Month:
3 Months
 SNATCH
Date
Reps



Benchmark: 1 ¼  bodyweight  snatch


Goals:
1 Month:
3 Months
Mary
Date
Reps



Benchmark: 15 rounds in 20 min
Description: 5 handstand push ups, 10 pistols,15 pull ups


Goals:
1 Month:
3 Months
1600 METER RUN
Date
Reps



Benchmark: 5minutes

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