novembre 16, 2022
- CrossFit ®
- Benchmark workout
- “Kalsu”
- For Time
- 100 Thruster
- (♀40 kg, ♂60 kg barbell)
- 5 Burpees to start and at the top of every minute
- Start with 5 burpees.
- Then complete as many thrusters
- as possible until the minute is up.
- At the top of the minute (1:00)
- complete another 5 burpees.
- Repeat each minute until
- 100 total thrusters are completed.
novembre 15, 2022
- EmoM for 12 minutes:
- Odd: run 200 meters
- Even: max u.b. strict pull-up
- AMRAP 12:
- 10 Box Jump over
- 15 Push Jerk
- (♂43 kg, ♀30 kg barbell)
- 20 double under
novembre 14, 2022
- Gymnastics and core strenght
- Following a 20-s work,
- 15s rest pattern
- Five Rounds for quality of:
- 1: Ring inversion/skin the cat
- 2: Fitball roll-out to pike
- 3: russian twist with a plate
- Rest 30s between sets
- For Time:
- 21 Deadlift
- (♂100 kg, ♀70 kg barbell)
- 20 burpees o.t.b.
- 18 deadlift
- 20 burpee o.t.b.
- 15 Deadlift
- 20 burpees o.t.b.
- 12 Deadlift
- 20 burpees o.t.b.
- 9 Deadlift
- 20 burpees o.t.b.
- Time cap: 13 minutes
novembre 13, 2022
- Overhead squat
- Every three minutes
- 3 – 3 – 3 – 3 – 3
- Five Rounds For time:
- 5 chest to bar pull-up
- 7 Shoulder to overhead
- (♀40 kg, ♂60 kg barbell)
- 16 lunges
novembre 11, 2022
- Amrap in 25 minutes:
- 8 Strict pull-up
- 15 Box Step-up
- (♂60 cm, ♀50 cm box)
- 12 Burpees
- Wear a vest if available
novembre 10, 2022
- skill: ring muscle-up
- Eight rounds
- 30s work for quality
- Rest one minute
- Twelve Unbroken
- Rounds for time:
- (with one dumbbell, alternating
- Left and right each round)
- 10 one arm dumbbell deadlift
- 7 hang-power clean
- 5 push-jerk
- (♂20 kg, ♀15 kg dumbbell)
- Time cap: 14 minutes
novembre 9, 2022
- weightlifting:
- Every 150s for six rounds
- 1 power snatch
- 2 overhead squat
- 1 squat snatch
- (work around 75% 1 RM
- Overhead squat)
- Amrap in 11 minutes of:
- BW squat clean ladder
- 30 double under
novembre 8, 2022
- CrossFit ®
- “Girls” Benchmark Workout
- “Angie”
- For Time
- 100 Pull-Up
- 100 Push-Up
- 100 Sit-Up
- 100 Air Squat
- Time cap: 25 minutes
novembre 7, 2022
- Gymnastics
- Five rounds for quality
- 20s of false grip chest-to-ring
- Pull-up
- 20s rest
- 20s practice free handstand
- 20s rest
- 20s parallettes/box swing
- Rest 40s
- Eight rounds for time:
- 7 hang-power clean
- (♀35 kg, ♂50 kg barbell)
- 12 toes to bar
- Time cap: 13 minutes
novembre 6, 2022
- Deadlift
- Every 20s for eight rounds
- 1 rep @ 70% 1RM
- Every 40s for six rounds
- 1 rep @ 85% 1RM
- Every 120s for 4 rounds
- 1 rep max deadlift
- On a eight-minutes clock:
- Min 1+2: max handstand push-up
- Min 3: rest
- Min. 4+5: max calories on a rower
- Min 6: rest
- Min. 7+8: max bar muscle-up
- (♀6 kg, ♂9 kg ball)
novembre 4, 2022
- CrossFit “Girls”
- Benchmark workout
- “CINDY”
- AMRAP in 20 minutes
- 5 Pull-Up
- 10 Push-Up
- 15 Air Squat
novembre 3, 2022
- EmoM for 10 minutes:
- 1: 8 strict press
- 2: 12 front rack lunges
- For Time:
- 30 DB snatch (alt.)
- (♀20 kg, ♂30 kg DB)
- 30 toes to bar
- 30 burpees over the rower
- 30 GHD sit-up
- 30 calories of rowing
- 30 DB GTOH (alt.)
- Time cap: 16 minutes