Paolo
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CrossFit Cà del Drago (Pagina Instagram)
20 Round for time
5 push ups
10 Lunges (affondi)
15 Air squat
CrossFit Gangsta Cantú (Pagina Instagram)
Strenght
EMOM 12′
1’= DB/KB strict press 6/8 reps per lato
2’= DB/KB row 8/10 reps per lato
WOD
10-20-30-20-10
DB/KB Swing
Box/chair step overs
DB/KB goblet squat
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Mutina CrossFit (Pagina Instagram)
3 Rounds For Time:
400m Run
20m Broad Jumps
12 Pullups (or Jumping Pullups)
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CrossFit Diamantik (pagina Instagram)
WOD 1
4000m run
200 Squat
WOD 2
15 rounds for time:
50m sprint
10 push-up
20 jumping-jacks
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CrossFit Venegono Inferiore (Pagina Instagram)
Riscaldamento: corri per qualche minuto, al termine del quale eseguirai degli esercizi di mobilità articolare per caviglie e bacino
30 minutes for time:
5/15 Box Step-up zavorrati
15 Box Jump
250m di corsa
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Dynamic Training Legnano (pagina Instagram)
For time:
20/2 gymnastic push up
2/20 pistol squat
Directly into:
20/2 v-ups
2/20 Jumping lunges
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Ludus Club (Pagina Instagram)
Warm Up
4 round
10 inchwarm
30sec. plnk old
15 gute bridge
Mobility
2 rounds
10 prone scorpion
10 spiderman stretch
pigeon stretch 30 sec each leg
WOD
cash in 20 burpees
Then 5 rounds of:
10 push up
15 v-up
20 squat
cash out 20 burpees
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ASD Sunshine (pagina Instagram)
Warm up: Tabata skip e Jumping jack
Stability core: 100 sit up
WOD:
AMRAP 8:00
10 burpees
10 reverse lunges
REST 2:00
AMRAP 8:00
2-4-6-8-10-12…
Split jump
Burpees
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Meccanica CrossFit (Pagina Instagram)
A) For time:
21-15-9-6-3
Push up
Alt lunge
—————
B) For time:
27-21-15-9-6
Air squat
Sit up
—————
C) For time:
33-27-21-15-9
Burpee
Seated dips*
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CrossFit Nova Milanese (pagina Instagram)
Warm Up
5 round:
10 push-up
20 air squat
WOD
EMOM 20′
5 burpees
10 lunges alt
15 sit up
TABATA floor sprint
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CrossFit Strada Battaglia (Pagina Instagram)
EMOM 12 min
Odd – 8/6 hindu push ups
Even – 10 up & down
Conditioning
6 rounds
30 sec wall sit
20 air squat
100m broad jump
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Drago d’oro Gym (pagina Instagram)
SKILL 20′ CAPTIME
3 rope climb-1’rest
150 mt dual kb Front rack carry-1’rest
30/25 push up-1’rest
WOD 10 E2MOM (5 set x 2′)
7 dual db o kb cluster
14 dual db o kb box step up over
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CrossFit Real Box (Pagina Instagram)
For Time:
100 air squat
Then
50 40 30 20 10
Burpees
V-up
Then
100 air squat
“Every time you stop air squat perform 50 jumping jack”
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CrossFit Diamantik (pagina Instagram)
WOD 1
4000m run
200 Squat
WOD 2
15 rounds for time:
50m sprint
10 push-up
20 jumping-jacks
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CrossFit Segrate (Pagina Instagram)
For Time:
10 Burpees
10 burpees, 25 push ups
10 burpees, 25 push ups, 50 lunges
10 burpees, 25 push ups, 50 lunges, 100 sit up
10 burpees, 25 push ups, 50 lunges, 100 sit up, 150 air squats
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CrossFit Olona (pagina Instagram)
4 Rounds:
25 glute bridge free pr with weight
30 side plank raises (15 for side)
25 romanian deadlifts
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West Union CrossFit (Pagina Instagram)
General warm up:
3 ROUNDS OF
10x each hip rotations
10x lunges
10x chest expansions
10x mountain climbers
10x sit ups
Specific Warm Up:
3 ROUNDS
30” good morning
30” hold Squat
30” bridge
30” yoga V- ups
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CrossFit Palermo (pagina Instagram)
Wod
A)warm up
3×10 back squat
Front squat
Ohs
B)4’tabata air squat
1’rest
X3 round
C)30-20-10-20-30
Burpees /pistol squat
Ogni round 50 du
CrossFit 4Minds (Pagina Instagram)
WU + Core
50-40-30-20-10
Jumping Jacks
Tuck Up
WOD
AMRAP 7′
Max Effort Burpees
Novate CrossFit (pagina Instagram)
AMRAP 30′
10 Cossack Squat
10 Hindù Push Ups
10 Burpee
10 V-ups
Ogni round aggiungete due rep di ogni esercizio
CrossFit Benacus (Pagina Instagram)
5 Round:
Amrap 3′
20 Burpees
Max DU
Rest 1:30 between round
MGR CrossFit (pagina Instagram)
3Rounds:
50 Jumping Jacks
20 Dips
30 alt lunges
10 V-Ups
CrossFit Piacenza (Pagina Instagram)
AMRAP 1′
Down Up
AMRAP 2′
2 Down Up
2 squat
AMRAP 4′
4 Down Up
4 Squat
4 V-Up
Rest 90″ & repeat 3 times
CrossFit Franciacorta (pagina Instagram)
1 Wall climb
10 DU/20 SU
2 Wall climb
20 DU/40SU
3 Wall climb
30 DU/60 SU
4 Wall climb
40 DU/80 SU
5 Wall climb
50 DU/100 SU
and back
CrossFit SXE Viterbo (pagina Instagram)
3 sets plank 45″ work 15″ rest
2 sets sit-up 45″ work 15″ rest
2 sets reverse crunch 45″ work 15″ rest
Then
3 Round
10 push up
20 sit-up
25 air squat
20 lungees
80 jumping jack
60″ wall sit
FMD Training Box (pagina Instagram)
10 minuti warm up libero
Then
5 rounds
20 thrusters
15 push up hr
30 sit-up
Rest 5′ and repeat
Tigermood CrossFit (pagina Facebook)
20′ AMRAP OF:
50 Double unders / 100 Singles
20 SA Overhead squats*
15/10 Hr Push ups
Agogē CrossFit Pompei (pagina Instagram)
Warm Up
5′ corda
10×2
Catcow
Spiderman
Pike
Toes touch
Shoulder tap
Air squat
EMOM 10′
10 Mountain Climber
5 Air squat
5 Hollow Rock
Every 120″ x 4 round
Max effort push up
Active rest easy pace burpees
5 RFT
10 Burpees
8+8 Lunges
8 Squat Jump
10 Hindu Pushup
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Black Queen CrossFit (pagina Instagram)
Warm Up
2 Round:
20 Squat
20 Hollow Rock
10 Burpees
Metcon
4 Round:
75 DU
25 Burpees
75 Air Squat
CrossFit Black Shark (pagina Instagram)
Warm up
3 set not for time
200m run (se non potete correre 50 jump&j alt)
10 push up
10 air squat
12.1 open workout
AMRAP 7′
Burpees
Cash out
3 set not for time
1′ hollow hold
15 v-up
1:00 rest between set
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Beauty Island Crossfit Bresso (pagina Instagram)
(With your broomstick)
AMRAP 15′
5 SH PR/PP/PJ
10 V-Sit Up
15 AS
(Each round change the press)
