MX Crossfit Dubai
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Programme of the Offroad and MX Crossfit Course
The offroad and MX Crossfit course is for riders with the focus for enduro and desert rides without coaches and guides in the future. We bring the rider to the physical limit but always with the focus to motocross technics. Combining cross-fit elements with motocross or enduro riding will lead to a better body performance.
This course will also teach water consumption behavior, visual awareness for obstacles and surfaces as well sun covering methods. There is no shade for the period of time. The offroad and desert drill course is a mixture of military riding education, cross-fit elements and motocross / rally drill suitable for riders with a certain level of fitness or riders who are looking for a better riding performance.
Rules:
Course last over 1.5 hrs. Participants can carry 2 L water for this time. Allowed is only 0.5 L to drink after each level. If you finish the water earlier, your are out! If you forget water, is 25 push-ups and you are allowed only 1.5 L water to carry for the whole course! If you cannot finish a level you cant get into the next level. After 1.5 hrs the time is up. Exercises will taken without helmet but in full gear.
Sections:
Round 1: Beginner
Starts with 5 push ups
Start and Finish Line ( 1 )
70 degrees obstacle ( 2 )
Gears 1 – 5 correct standing position – cornering into section 4 ( 3 )
Gears 1 – 5 Full Gas: Snake Line ( 4 )
Cornering into section (5)
Gears 1 – 5 Full Gas ( 6) correct standing position
The River*: 1st gear – slow man standing (If faster than the coach 1 km/h – 10 push ups at telephone house) ( 7 )
Hill Section: ride along the hill safely (8)
Finishes with 20 squats
Drink Water after each round 0.5 L
Round 2: Beginner – Intermediate
Starts with 10 push ups
Start and Finish Line ( 1 )
70 degrees obstacle ( 2 )
Gears 1 – 5 correct standing position – cornering into section 4 ( 3 )
Gears 1 – 5 Full Gas: Snake Line ( 4 )
Stop at section (5 ) – push the bike 30 meters the to the beginning of the hill ( A. )
Starting drill aside a hill / push start a bike at back side the hill ( A. )
Turn back into section ( 6) but stop at (5) push over blue waterhose
Gears 1 – 5 Full Gas ( 6) correct standing position
The River*: 1st gear – slow man standing (If faster than the coach 1 km/h – 10 push ups at telephone house) ( 7 )
Hill Section: ride along the hill safely (8)
Finishes with 25 squats
Drink Water after each round 0.5 L
Round 3: Intermediate – Advanced
Starts with 15 burpees
Start and Finish Line ( 1 )
70 degrees obstacle ( 2 )
Gears 1 – 5 correct standing position – cornering into section 4 ( 3 )
Gears 1 – 5 Full Gas: Snake Line ( 4 )
Cornering into section (5)
Gears 1 – 5 Full Gas ( 6) correct standing position
The River*: 1st gear – slow man standing (If faster than the coach 1 km/h – 10 push ups at telephone house) ( 7 )
Hill Section: ride along the hill safely (8). Try to make shadow yourself!
On top of hill (8) train how to get a bike out of deep sand
Finishes with 10 burpees + 10 Squats
Drink Water after each round 0.5 L
Round 4: Advanced
Starts with 15 burpees + 15 Squats
Start and Finish Line ( 1 )
70 degrees obstacle ( 2 )
Gears 1 – 5 correct standing position – cornering into section 4 ( 3 )
Gears 1 – 5 Full Gas: Snake Line ( 4 )
Stop at section (5 ) – push the bike 30 meters the to the beginning of the hill ( A. ) – Ride up and make 1 min break!
Turn back into section ( 6) but stop at (5) push over blue waterhose
Gears 1 – 5 Full Gas ( 6) correct standing position
The River*: 1st gear – slow man standing (If faster than the coach 1 km/h – 10 push ups at telephone house) ( 7 )
Hill Section: ride along the hill safely (8)
On top of hill (8) train how to get a bike out of deep sand
Finishes with 20 burpees + 20 Squats
Drink Water after each round 0.5 L
Levels:
Beginner: A beginner rider should take this round with an easiness and uses the skills they learned during exercises. Normal fitness required! (Not Desert Ready)
Beginner – Intermediate: A beginner – intermediate rider gained some fitness through external exercises and can manage riding skills and the fitness level with ease. Normal fitness required! (Not Desert Ready)
Intermediate – Advanced: An Intermediate – advanced rider uses his technics of motocross skills to perform during this drill as best they can. Advanced fitness required! (Desert Ready)
Advanced: The advanced rider can handle all 4 rounds with a good performance and the riding and fitness skills allow the riding to explore desert or wilderness without a coach. Advanced fitness required! (Desert Ready)
We recommend that the rider should be able to do 3 rounds within 1.5 hrs with all exercises and drills to be “Desert Ready”. Less than three rounds accomplished can cause the risk of an emergency during a long exhausting ride.
( HQ MX – Academy Dubai / Offroad.ae at DMX Club Dubai – Jebel Ali )
Summary:
This offroad and desert drill course is suitable for riders who are focusing to enduro and desert rides without a coach in the future.
To know the own level of fitness is the key to lower the risk of an emergency in an offroad environment like the UAE desert or any wilderness worldwide.
Operator: MX – Academy Dubai
*The River: A gravel road exercise that simulates a river crossing at very low speed!