Dokokin CrossFit / HYROX

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📚 Taƙaitattun bayanai na ilimi na asali — madogarar hukuma ce ke da fifiko.An bugaAn sabunta a 01 Oktoba, 2026

Zen Ref

Mataimakin da ke bayyana ƙa'idodi cikin sauƙi.

Makin WOD ya dogara ga tsarinsa: a For Time, lokacin da aka ɗauka gaba ɗaya ne (mafi guntu ya ci); a AMRAP, adadin zagaye da maimaitawar da aka tara ne (mafi yawa ya ci). A gasa mai fafatawa da yawa, kowane WOD yana ba da matsayi da ake mayar da shi maki bisa sikeli, jimillar matsayi kuma tana tara waɗannan makin a duk WOD ɗin. Idan ’yan wasa suka daidaita a jimilla, ana warware daidaiton don amfanin wanda ya fi kyawun sakamako a fafatawa guda.

Amsoshi bisa taƙaitattun bayanan ScoreZen. Madogarar hukuma ce ke da fifiko.

Taƙaitawa

CrossFit hanya ce ta horo kuma wasa ne na gasa na ƙarfin jiki wanda ya haɗa ɗaga nauyi, motsa jiki na gymnastics da aikin zuciya cikin zaman da ake kira WOD (Workout of the Day). A gasa, ’yan wasa suna yin motsi iri-iri da sauri gwargwadon iko ko sau da yawa gwargwadon iko cikin lokacin da aka ƙayyade. Ana auna aikin a fili ta lokaci, maimaitawa ko zagayen da aka kammala. HYROX, gasar motsa jiki ta cikin gida da ke buɗe ga kowa, tana maimaita gudun kilomita 1 da tasha ɗaya ta motsa jiki sau 8, a tsarin da aka ƙayyade; ana jera matsayi ne bisa jimillar lokaci.

Manufa

Ka kammala WOD ɗin da aka tsara tare da cika ƙa’idojin motsi, ko dai da sauri gwargwadon iko ko ta hanyar tara aiki mafi yawa cikin lokacin da aka ba ka. Babban burin shi ne a jera ’yan wasa bisa ƙarfin jiki gaba ɗaya.

Muhimman ƙa'idodi

  • •Ka cika cikakkiyar ƙa’idar motsi: dole kowace maimaitawa ta rufe faɗin motsin da ake buƙata, in ba haka ba za a ƙi ta (no-rep).
  • •Ka san tsarin kafin ka fara: AMRAP (zagaye/maimaitawa mafi yawa cikin lokaci), For Time (gamawa da sauri), ko EMOM (rukunin aiki a kowane minti).
  • •Ka bi tsarin motsi da nauyin da aka tsara; kada ka sauya WOD ɗin.
  • •Ka ƙidaya maimaitawarka da babbar murya ko ka bar alƙali ya tabbatar da su.
  • •Zaɓi fitowar da ta dace da kai (Rx, scaled, ko na farawa) idan ba za ka iya yin wadda aka tsara ba.
  • •Ka tsaya idan lokaci ya ƙare ko a iyakar lokaci (time cap).
  • •HYROX: 8 × (gudun kilomita 1 + tasha 1), a wannan tsarin: injin ski na motsa jiki mita 1,000, tura sled (kayan zamiya mai nauyi) mita 50, jan sled mita 50, burpee da tsallen nesa mita 80, injin tuƙin kwale-kwale mita 1,000, tafiya ɗauke da nauyi a hannu mita 200, takun durƙusawa (lunges) da jakar yashi mita 100, sannan jefa ƙwallo a bango (wall ball) sau 100.
  • •HYROX: jimillar lokaci kaɗai ake ƙidaya, daga mafi sauri zuwa mafi jinkiri a kowane rukuni; maimaitawar da ba ta cika ƙa’ida ba ba a ƙidaya ta (no-rep), wasu laifuka suna jawo hukuncin lokaci, mafiya tsanani kuma suna jawo cirewa daga gasa (babu lokaci, babu matsayi).

Ƙididdiga

Makin WOD ya dogara ga tsarinsa: a For Time, lokacin da aka ɗauka gaba ɗaya ne (mafi guntu ya ci); a AMRAP, adadin zagaye da maimaitawar da aka tara ne (mafi yawa ya ci). A gasa mai fafatawa da yawa, kowane WOD yana ba da matsayi da ake mayar da shi maki bisa sikeli, jimillar matsayi kuma tana tara waɗannan makin a duk WOD ɗin. Idan ’yan wasa suka daidaita a jimilla, ana warware daidaiton don amfanin wanda ya fi kyawun sakamako a fafatawa guda.

Tsari da tsawon lokaci

Gasa ta ƙunshi WOD masu zaman kansu da dama, kowanne da tsarinsa (AMRAP, For Time, EMOM…) kuma sau da yawa da iyakar lokaci. Tsawon WOD yana daga ’yan mintuna zuwa fiye da minti ashirin gwargwadon fafatawar. Jimillar adadin fafatawa ya dogara ga matakin da mai shiryawa.

Sharuɗɗan nasara

Wanda ya ci WOD shi ne ɗan wasan da ya fi kyawun lokaci (For Time) ko wanda ya fi yawan aiki (AMRAP). Wanda ya ci gaba ɗaya shi ne wanda ya fi kyawun jimillar maki a duk fafatawar.

Cikakkun ƙa'idodi

Buɗe yanayin hukuma, muhimman abubuwan da suka faru, alamomin alƙali, ƙamus, tarihi da madogarai na hukuma tare da ScoreZen Essentiel.

Tambayoyin da ake yawan yi

Yaya ake ƙidaya maki a CrossFit / HYROX?

Makin WOD ya dogara ga tsarinsa: a For Time, lokacin da aka ɗauka gaba ɗaya ne (mafi guntu ya ci); a AMRAP, adadin zagaye da maimaitawar da aka tara ne (mafi yawa ya ci). A gasa mai fafatawa da yawa, kowane WOD yana ba da matsayi da ake mayar da shi maki bisa sikeli, jimillar matsayi kuma tana tara waɗannan makin a duk WOD ɗin. Idan ’yan wasa suka daidaita a jimilla, ana warware daidaiton don amfanin wanda ya fi kyawun sakamako a fafatawa guda.

Wasan CrossFit / HYROX yana ɗaukar tsawon lokaci nawa?

Gasa ta ƙunshi WOD masu zaman kansu da dama, kowanne da tsarinsa (AMRAP, For Time, EMOM…) kuma sau da yawa da iyakar lokaci. Tsawon WOD yana daga ’yan mintuna zuwa fiye da minti ashirin gwargwadon fafatawar. Jimillar adadin fafatawa ya dogara ga matakin da mai shiryawa.

Yaya ake cin wasan CrossFit / HYROX?

Wanda ya ci WOD shi ne ɗan wasan da ya fi kyawun lokaci (For Time) ko wanda ya fi yawan aiki (AMRAP). Wanda ya ci gaba ɗaya shi ne wanda ya fi kyawun jimillar maki a duk fafatawar.

Manyan laifuffuka da hukunce-hukunce a CrossFit / HYROX su waɗanne ne?

No-rep: an ƙi maimaitawa idan ba a cika faɗin motsi ko ƙa’idar motsi ba. Ƙarin hukuncin lokaci saboda motsi da bai dace ba ko keta ƙa’ida. Gyara maki bayan sake duba bidiyo idan an ƙidaya maimaitawar da ba ta inganta ba. Motsi da aka hukunta a matsayin sabon abu ko mai sauya ƙa’ida: an ƙi maimaitawar. Ana iya cire ɗan wasa saboda manyan ketare ƙa’idodi ko tsarin da aka tsara. HYROX: ana ƙara hukuncin lokaci kan sakamakon ƙarshe, bisa sikeli daga daƙiƙa 15 zuwa minti 7 (daƙiƙa 15, daƙiƙa 30, minti 1, 2, 3, 5 ko 7), misali minti 2 don bi ta ƙofar IN ko OUT ta hanyar da ba daidai ba, minti 3 zuwa 7 ga kowane zagayen gudu da aka tsallake gwargwadon hanyar gudu. A tashoshi na 1 zuwa 7, keta ƙa’idar motsi ta farko tana jawo gargaɗi (ɗaya a kowace tasha). HYROX, ya fi tsauri a kakar 26/27: tashar da ba a kammala ta gaba ɗaya ba (layin sled ko zagayen tafiya ɗauke da nauyi da aka tsallake, wall ball ƙasa da 100) tana jawo cirewa daga gasa, kamar tsallake gudun kilomita 1 ko yin tasha fiye da ɗaya ba bisa tsari ba; wanda aka cire ba shi da lokaci ko matsayi.

Yaya ake shirya ScoreZen domin ƙidaya makin CrossFit / HYROX?

A cikin “Wasan Gaggawa”, taɓa “CrossFit / HYROX” a jerin wasanni: menu zai ba ka zaɓin WOD ko tseren HYROX da jimillar lokaci, ga 'yan wasa daga 1 zuwa 30, ko ƙungiyoyi 30 a “Doubles”. Ana ƙirƙirar WOD a matsayin “For Time” (iyakar lokaci ba dole ba ce), “AMRAP” ko “Nauyi mafi girma” (da kg ko lb, ba tare da canzawa ba), da mataki ɗaya ga dukan fafatawar: “Rx”, “Scaled” ko “Foundations”. Agogo ɗaya ne ke farawa ga kowa; a WOD ko a tseren HYROX mai “Lokacin ƙarshe kaɗai”, taɓa ɗan wasa na rubuta isowarsa. Don ɗan wasan da ya janye ko aka kore shi a tsakiyar tsere, taɓa “Gyara sakamakon ɗan wasa” sannan lambarsa: “Bai kammala ba” ko “An kore shi”. Danna ɗan wasan da ya riga ya iso na dogon lokaci na nuna “Soke wannan isowa” ko “An kore shi”. Idan akwai iyakar lokaci ko ƙayyadadden tsawon lokaci, agogo na ƙirga baya har zuwa sifili. A “AMRAP”, a “Nauyi mafi girma”, ko da zarar iyakar lokaci ta cika, taɓa ɗan wasan da har yanzu yake cikin gasa na buɗe layinsa a “Takardar maki”: a nan ake rubuta maimaitawa, nauyi da lokacin warware daidaito, kuma rubutun ƙarshe ne ke aiki; ɗan wasan da iyakar lokaci ta tsayar yana bayan waɗanda suka gama, bisa maimaitawa, sannan bisa lokacin warware daidaito. Don gyara ɗan wasan da aka riga aka rubuta, danna shi na dogon lokaci yana nuna “Takardar maki” ko “Cire sakamakon”; maɓallin “Takardar maki” da ke ƙasan grid yana buɗe dukkan layuka. Ana ƙirƙirar tseren HYROX a matsayin “Singles” ko “Doubles” (ƙungiyar mutum biyu a kowace lamba, da lokaci ɗaya, idan na biyun ya gama; a nan “Gyara sakamakon ɗan wasa” ya zama “Gyara sakamakon ƙungiya”), tare da “Lokutan tsakiya (guda 16)” ko “Lokacin ƙarshe kaɗai”; da lokuta 16, kowane taɓawa na kammala gudu ko tasha, kuma taɓawa ta 16 na rubuta isowa. A HYROX, “Gyara sakamakon ɗan wasa” sannan lambarsa, ko danna ɗan wasan da ya riga ya iso na dogon lokaci, na kuma nuna “Ƙara hukunci”: dalilai da tsawon lokaci daga rulebook, daga daƙiƙa 15 zuwa minti 7, ana ƙara su a jimillar lokaci. A shafin 'yan kallo, lokuta 16 na kowane ɗan wasa suna buɗewa, tare da mafi kyawun zagayen gudunsa da jimillar hukuncinsa. 'Yan kallo na bin jadawalin matsayi kai tsaye (“Sunan farko + harafin farko”, ba cikakken suna ba), kuma maɓallin “Allon TV” na nuna shi babba a zauren. “Karawar ƙungiyoyi 2” na nan a cikin wannan menu.

Ko za a iya gudanar da gasa ko lig na CrossFit / HYROX a ScoreZen?

ScoreZen na jera WOD na “For Time” (bisa lokaci), “AMRAP” (bisa maimaitawa) ko “Nauyi mafi girma” (bisa nauyi), ko tseren HYROX (bisa jimillar lokaci): kowace fafatawa na da nata jadawalin matsayi. ScoreZen ba ya tara matsayi daga fafatawa da dama: don jadawalin WOD da dama, ku yi wannan lissafi da hannu.