Paolo
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Beauty Island CrossFit Bresso (Pagina Instagram)
2x AMRAP 12′ rest 1′
12 tuck jump
24 DL
12 floor sprint
24 SDHP
12 Push up
CrossFit Gangsta Cantú (Pagina Instagram)
20′ AMRAP
400m run
20 single arm DB/KB hang clean&jerk
40 DU
20 single arm DB/KB reverse lunges
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Mutina CrossFit (Pagina Instagram)
20 Reverse Alternating Lunges
800m Run or 4′ Double Unders
20 Cossak Squats
20 Tuck Jumps
25 Pike HSPU
50 Tuck-Ups
25 Pike HSPU
20 Tuck Jumps
20 Cossak Squats
800m Run or 4′ Double Unders
20 Reverse Alternating Lunges
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CrossFit Diamantik (pagina Instagram)
WOD A
TABATA Squat
TABATA Sit up
TABATA lunge
TABATA Push up
Target 420 reps Penality 50 burpees
WOD B
Run 5 rds
400 m= 5,00/km
200 m= 4,00/km
100 m=Max effort
25 jump squat
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CrossFit Venegono Inferiore (Pagina Instagram)
1-2-3-4-5-6-5-4-3-2-1
Inverted Burpees
Wall Climb
Esecuzione:
Inverted Burpees
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Dynamic Training Legnano (pagina Instagram)
Warm Up
10′ AMRAP
20 SU
10 Cossack Squat
5 Caterpillar
5 Russian push ups
WOD
250 DU
200 Air Squat
150 Sit ups
100 Push ups
* partition as you like
STRETCHING
1′ couch stretch right
1′ couch stretch left
1′ downward dog
1′ Armless prayer
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CFA-CrossFit Fides (Pagina Instagram)
For Time
50 Squat
25 Push up
50 Pistols
25 Push up Hr
50 Side Lunges
25 Diamond Push Up
50 Walking Lunges
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CrossFit Cesena (pagina Instagram)
Mercoledì 11032020
W/u
3R
10 Good Morning
10 Air Squat
10 Kosas Squat Alt
10 reverse Lunges
10 Superman Rocks
Wod
100 Burpees FOR TIME (Nel minor tempo possibile)
Every Minute
12 Prisoner Squat
Scalato
8 o 6 Prisoner Squat
Beast Mode
W/DB
100 devil press
Every Minute 12 Squat
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CrossFit Modena (Pagina Instagram)
Warm-Up:
2 Round
30 Skip
30” Plank
30 Mountain Climbers
30” Hollow Position
30 Jumping Jack
30” Squat isometrico al muro
AMRAP 15’
10 Seated Press
10 Toes to Chair
10 Chair Step Up
Weight:
ELITE: 6 bottiglie da 2lt
SCALED: 6 bottiglie da 1,5lt
BEGINNER: 6 bottiglie da 0,5lt
SCORE: Rounds + Reps
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CrossFit Nova Milanese (pagina Instagram)
Warm Up
10-9-8-7……-1 Push up
20-18-16…-2 Air Squat
WOD
AMRAP 16
4 HSPU
8 Mountain Climbers (8 dx 8 sx)
4 Push Up HR
16 Air Squat
TABATA Sit up Reverse Plank
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CrossFit Strada Battaglia (Pagina Instagram)
EMOM 10
Odd 8/6 pike push ups
Even 30 sec hollow rocks
CONDITIONING
12-10-8-6-4-2
Wall climb
Alternate Pistols
V-ups
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Drago d’oro Gym (pagina Instagram)
Warm up 8′ of
5 push up
10 sit up
15 air squat
WOD 4 round of
10 deadlift (li potere fare con due casse d’acqua)
20 bottle snatch alternating
30 v-sit
40 double under/jumping jack
Cash out 3 round
1′ sit up
1’hollow
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CrossFit Real Box (Pagina Instagram)
On the minute for 30 minutes
5 Air squat
5 Burpees
Attention: every 3 minutes add 1 rep to each mov
CrossFit Tritium (pagina Instagram)
2 rounds
10 good morning
10 kosak squat
10 aperture in affondo
10 hindu push up
5 sequenza gatto/mucca
EMOM 10
RX 3 strict hspu
SC 5 pike push up
5 rft
10 left arm OHS
10 left arm sholder press
20″ hs hold
10 right arm OHS
10 right arm sholder press
45″ rest
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CrossFit Cà del Drago (Pagina Instagram)
Warm Up
3 Round
10 Air squat
10 Lunges
5 push ups
45″ Single unders or Jumping Jack
WOD
6′ AMRAP
12 burpees
16 Tuck crunch*
Rest 2′
6′ AMRAP
10 Burpees
20 Mountain Climbers
Rest 2′
6′ AMRAP
8 Burpees
24 Alternate Flutter kicks (24+24)
Tuck Crunch
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CrossFit Olona (pagina Instagram)
20′ EMOM
40″ Burpees
40″ Tap Toes
40″ Press with DB/KB
40″ DU/SU
1′ REST
CrossFit Buriacus (Pagina Instagram)
TABATA 20″-10″
Scissor Kick
Sit up GT
1′ rest
TABATA 20″-10″
Leg raises
v-up
1′ rest
TABATA 20″-10″
Hollow straddle
Floor wiper
1′ rest
TABATA 20″-10″
tuck crunch
side to side
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CrossFit Talenti (pagina Instagram)
A) emom10′
Odd:8/10 Db o KB STOHdx
Even 8/10 Db o KB STOHsx
_________________
AsManyBurpeesAsPossible in:
. 4 SET 3’on 2’off
1’plank
3 Turkish Get Up
Max burpees
CrossFit 4Minds (Pagina Instagram)
CORE
4 rounds
20 sit up
15 tuck up
10 leg raise
WOD
EMOM 18′
200m run
15 push up
10 bulgarian squat
Twin Body (pagina Instagram)
3 sets
reverse snow angel (15-20 reps slow and controlled)
rest 30-45″
superman hold 30-45″
handstand hold against wall30-45″
5 rounds
60″ max reps goblet reverse lunges DB/KB
60″ max reps tuck crunches
60″ max reps burpees
60″ rest
CrossFit Benacus (Pagina Instagram)
Warm up
4 round
30 skip
30 Shoulder tap
30″ hollow
For time
1500m run
100 step up
75 sit-up
50 hspu
75 sit up
100 ste up
1500m run
CrossFit Mastino (pagina Instagram)
21 15 9 15 21
Burpees
Squat
Pike Push Up
CrossFit Piacenza (Pagina Instagram)
in 20′ of time cap
1-2-3-4-5-6-……
Overhead squat
Tricep Dips
Sit up
Every sey perform 4 down up
CrossFit Franciacorta (pagina Instagram)
Warm Up
3 round of
10 pass through
10 presa snatch press
10 deadlift
5 muscle snatch
3 round of
5 jump & squat
20″ wall squat sit
5 inchworms
MIDLINE
3 set of:
20 hollow flutter kicks
30″ plank
30″ lateral plank
WOD
every 3 minutes x 5 rounds
7 overhead squats
9 box jumps
10m shuttle run x 10
CrossFit Ardeatino (pagina Instagram)
A- CORE
EMOM 16
40″ on 20 off
Hollow hold
Side plank left
Superman hold
Side plank right
Metcon
7 rounds
15/10 dip comodino
10/7 bed/sofa climb
20 bag squat
CrossFit 1505 (pagina Instagram)
6 rounds
60 DU
50 alt lunges
40 sit-ups
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CrossFit Valcuvia (pagina Facebook)
Emom 12′
– 35″ side plank dx
– 30″ sedia a muro – 35″ side plank sx
For time
21-15-9
Reverse lunges
Diamond push ups
15-12-9
Reverse lunges
Push ups
12-9-6
Reverse lunges
Burpees
ARENA Travagliato (pagina Instagram)
AMRAP 15’
12 Lunges @DB 20kg
10 Sit Ups
8+8 Db Row
B.
25 Devil press @20 kg
25 Burpees BJO
50 Dd squats @20 kg
Rest 10’
5K RUN
Andrea Palmiero (Pagina Instagram)
10×10
Run sul posto ginocchia alte 30’’
5 Burpees+Rest 20”
5×10
Push Up
Crunch a terra Isometria 30”
No rest
10×10
Mountain Climber 30”
Plank Hight to low 30”
No Rest
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Black Queen CrossFit (pagina Instagram)
3 Round
max effort
0/3 step box farmer grip
3/6 thruster
6/9 double snatch
5 round
E3M
15 hollow rock
10 V-up
15 Sit up butterfly
Remining time mountain climb
CrossFit Pordenone (pagina Instagram)
15’
Mobility
8 rounds warm up:
20” jumping jack
10” rest
20” sit up
10” rest
8 rounds for time:
400m Run
20 Walking Lunge
C7o:
Plank 6×1 min
Rest 1 min
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CrossFit 4112 (pagina Instagram)
3round not for time
30 jumping jack
20 good morning
15 mountain climb
10/10 squat toracic rotation
8 rounds of
30″on/30″off
struddle v ups
wod FOR TIME
60 jump over the water box
60 push up to bridge
50 jump over the water box
50 step up wheigted on chair*
40 jump over the water box
40 wolk out push ups
30 jump over the water box
cash out
5×8 from front rising to lateral rising to overhead rest as needed *sono Wheigted
Kaizen Academy (pagina Instagram)
Warm Up
12′ AMRAP
1′ Jumping jack
20 air squat
45″ jumping jack
15 push up
30″ jumping jack
10 hollow rock
100 reps fort time push up
WOD
200 DU
800m run
50 box jumps
600m run
40 box jumps
400m run
30 box jumps
200m run
20 box jumps
CrossFit 90100 (pagina Instagram)
CORE
30″ on – 15″ off x 3
Hollow position
Hollow rock
Side Plank R
Side Plank L
WOD
2′ on – 1′ off x 6 rnds
40 jumpin jacks
10 bulgarian lunge R
10 bulgarian lunge L
15 Dips
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CrossFit 783 (pagina Instagram)
Da 0 a 4′
40 Jumping Jack
20 pike Push-up
10 v sit-up
Da 4′ a 8′
Max m run
Da 8′ a 12′
Max m run
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CrossFit Oderzo (pagina Instagram)
Warm Up
3 round
30 jumping jack
20 Sit Up
10 Up Down
WOD
200m run
10 Goblet Squat
10 Burpees face front
10 Push up
Cash Out
Progressione verticale
Strongfit (pagina Instagram)
A. WARM UP
Mobility generic box
B. 10’ EMOM
1 turkish get up dx
+ 1 turkish get up sn
*usa qualunque tipo di peso l’importante è lavorare sulla tecnica.
P.S. voglio il video sulle alzate più strane
C. 5’ AMRAP
40 push up
in the remaining time max reps american swing kb/db
REST 4’
D. 5’ AMRAP
40 american swing
in the remaining time max reps push ups
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CrossFit Bagheria (pagina Instagram)
Strenght
8 rnd
30″ on/30″ off
Push up
Air Squat
WOD
4 RFT
50 DU
10 Turkish get up
15 Bench/chair dips
20 Squat jump
CrossFit Avezzano (pagina Instagram)
10 burpees
10 burpees
25 push up
10 burpees
25 push up
50 lunges
10 burpees
25 push up
50 lunges
100 sit up
10 burpees
25 push up
50 lunges
100 sit up
150 air squat
+vest 6kg
CrossFit Pietralata (pagina Instagram)
RUNNING DAY
8’ Run *
Rest 2’ x 4 Round
*at the 4th minute mark turn around and re-trace your steps
CrossTraining MKN GYM TORINO (pagina Instagram)
WARM UPS
8 min. AMRAP:
Lunges – 12
Mountain Climbers – 24
WOD
5 RFT:
50 DU / 120 SU
25 Tuck up jumps
30 V-UPS alt. leg
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ASD Sunshine (pagina Instagram)
Warm Up:
4 set
10 knee rotation
10 squat Jump
5 down/up
.
Core Stability
5 superset
10 hollow rock
20 side to side
1′ rest tra i set
.
EMOM 30:00
I: 30 du/su o 30 jumping jack
II: 7 shouldering
III: 10/15 no push up burpees
CrossFit Novate (pagina Instagram)
5 rounds for quality
5 wall squat
10 back extension
Then
AMRAP 15
6 bw man makers
10 split squat
12 crunch con torsione
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West Union CrossFit (pagina Instagram)
50 jumping jack
40 mountain climbers
30 air Squat
20 push up
10 burpee frog hops
Specific Warm Up
30” each x 3 Rounds
30” active spiderman
30” single Leg step up
30” inchworm push up
30” single under
WOD
5 rounds
12 lateral burpees over dumbbell
40 DU
12 Single Dummbbell Box Step Ups
40 DU
Officina 129 (Pagina Instagram)
General Warm Up
2 round
20 mountain climber
10 Downward facing dog
EMOM 10
Odd: 6-8 reps strict hspu
Even: 8-12 strict chair rows
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CrossFit Postumia (pagina Instagram)
Warm up 3 rounds
30″ Jumping Jacks
30″ down ups
30″ bird-bog
WOD
10 rounds of
20″ plank forearms
20″ jumping lunges
20″ plank lateral L
20″ plank lateral R
20″ jumping squats
50″ rest
Mutina CrossFit (pagina Instagram)
5 round for time
12 Object power clean
24 push up hr
36 Air Squats
AFTER PARTY
For time:
40 chair dips to reverse plank
40 v-ups
FMD training box (pagina Instagram)
Warm Up
3 sets of
10 Cossack Squat
10 Skip alto
10 Skip basso
10 jjack
10 good morning
CORE ACTIVATION
20″ bridge
20″ mucca gatto
20″ one arm and leg raises
20″ side bend up and down
20″ plank
EMOM 16
1 box jump
2 russian twist
3 du o su
4 rest
Cindy with load
5 pull up
10 push up
15 goblet squat
CrossFit Extrema Ratio (pagina Instagram)
Mobility
Bodyweight routine
EMOM 5′ 30/50 DU
Warm up, 3 round:
10 push up
15 air squat
10 v-up
Run
20′ 60-70% MHR
10 x 20″ @max effort + 40″ walk
4′ @60-70%MHR
Hollow hold
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CrossFit Aversa (Pagina Instagram)
AMRAP 5′
3 Up&Down
6 Plank tap shoulder
WOD
AMRAP 16′
32 Skip/DU/SU
16 Clean and press dx
32 Skip/DU/SU
16 o.lunge DX
32 Skip/DU/SU
16 clean and press DX
32 Skip/DU/SU
16 o.lunge sx
CORE:
25 Leg up Crunch Touch
30″ Hollow position
CrossFit 92100 Agrigento (pagina Instagram)
Every 2’ x 10 Rounds
(tot 20’)
MIN 12 MAX 20 SQUAT
MIN 10 MAX 18 SDHP
MIN 8 MAX 16 STOH
CrossFit Alkimia (pagina Instagram)
MOBILITÀ
2’ Word Greatest stretch
1’ x lato
2’ Couch Stretch 1’ x gamba
1’ Puppy pose
WARM UP
3 Rounds
20 Twisted cross
10 Push up capanna (pausa 5” in capanna)
10 Russian Baby Maker
TABATA 4’
Hollow Body
SuperMan
Plank SX
Plank DX
WOD
Crossfit Open 12.1
AMRAP 7’
Burpees
CrossFit Black Shark (pagina Instagram)
Warm Up
5′ corsa leggera
1-2 esercizi di stretching da tenere per 10 ripetizioni ciascuno
Mantenere le posizioni max 1″/2″
WOD
5k run
For time
CrossFit Albalonga (pagina Instagram)
5 Round for time
5 burpees
10 arch ups
15 push ups
20 alt lunges
