aprile 28, 2023
- CrossFit® Benchmark workout
- "Barbara"
- 5 Rounds For Time
- 20 Pull-Up
- 30 Push-Up
- 40 Sit-Up
- 50 Air Squat
- 3 minutes Rest
- time cap: 40 minutes
aprile 27, 2023
- Five Rounds for quality of:
- 20s plank (hands on wall)
- 15s rest
- 20s pike press up & down plate
- 15s rest
- 20s seated leg raise
- 15s rest
- 20s handstand scissors
- 40s rest
- Ten rounds for time:
- 6 burpees
- 9 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 1 squat snatch
- (♂60 kg, ♀40 kg barbell)
- Time cap: 15 minutes
aprile 26, 2023
- CrossFit Total
- Ten minutes for each movement
- For load:
- Back squat, 1 rep
- Shoulder press, 1 rep
- Deadlift, 1 rep
aprile 25, 2023
- For time:
- 10 bar muscle-up
- 20 snatch*
- (♂50 kg, ♀35 kg barbell)
- 30 pull-up
- 40 handstand push-up
- 100 double-under
- 40 hang clean*
- 30 burpees over the bar
- 20 toes to bar
- 10 bar muscle-up
- Time cap: 25 minutes
aprile 24, 2023
- Overhead squat
- Every three minutes
- 5–5–5–5–5
- AMRAP in 13 minutes of:
- 15 push-press
- (♂43 kg, ♀30 kg barbell)
- 12 kettlebell hang-clean*
- (♂24 kg, ♀16 kg KB)
- 10 one-legged squat (alt.)
- *switch after six reps
aprile 21, 2023
- Six Rounds for load and reps
- (30s work, 15s rest)
- 1: 2 turkish get-up
- 2: strict toes to rings
- 3: strict handstand push-up
- Rest one minute
- 5 rounds for time of:
- 12 deadlift
- 6 clean
- 3 Snatch
- (♂60 kg, ♀40 kg barbell)
- Time cap: 11 minutes
aprile 20, 2023
- EmoM for ten minutes:
- Odd: dumbbell bench press, eight reps for load
- Even: 15 V-up + 15 banded back extension
- Every 90s, for twelve rounds:
- odd: run 300 meters
- Even: 6 chest-to-bar pull-up,
- 12 burpees,
aprile 19, 2023
- Gymnastics skill:
- Ring muscle-up
- For eight rounds:
- 30s work for quality
- One minute rest
- On a 15-minutes clock:
- 1500/1200 meters of rowing
- (or 1300/1000 ski erg, 2 miles/1,5 miles bike)
- Rope climb, ten ascents
- 15 wall walk
- Then,
- Squat snatch for load
aprile 18, 2023
- EmoM for 14 minutes:
- Alternating one minute of work
- for quality with one minute of rest:
- Practice handstand walk
- 18-15-12-9-6-3
- Reps for time of:
- Front squat
- (♂60 kg, ♀40 kg barbell)
- American swing
- (♂24 kg, ♀16 kg kettlebell)
aprile 17, 2023
- every three minutes
- For five rounds perform:
- 5 DB strict press (R)
- 8 one-arm DB overhead
- Walking lunges (R)
- 5 DB strict press (L)
- 8 one-arm DB overhead
- Walking lunges (L)
- 15 strict push-up
- AmRap in 12 minutes of:
- barbell complex*
- (♂70 kg, ♀ 48 kg barbell)
- Gymnastics complex: 1 chest to
- bar pull-up, 3 toes to bar, 5
- pull-up
- * power clean, hang-power
- clean, hang squat clean,
- thruster
aprile 16, 2023
-
Six rounds for quality of:
-
30s bar muscle-up
-
Rest 15s
-
30s power Snatch
-
(♂50 kg, ♀35 kg barbell)
-
Rest one minute
-
For time:
-
18 shoulder to overhead
-
(♂60 kg, ♀40 kg barbell)
-
15 burpee-box jump
-
(♂60 cm, ♀50 cm box)
-
12 shoulder to overhead
-
(♂70 kg, ♀48 kg barbell)
-
15 burpee- box jump
-
6 shoulder to overhead
-
(♂80 kg, ♀55 kg barbell)
-
Time cap: 15 minutes
aprile 14, 2023
- "No pain no game" competition
- workout #1
- from 0' to 6':
- four rounds:
- A: 14 box jump
- (♂60 cm, ♀50 cm box)
- B: 7 snatch
- (♂50 kg, ♀35 kg barbell)**
- A: 30 double under
- From 6' to 10':
- ♂♂: 1000 mt row
- ♂♀: 900 mt row
- ♀♀: 800 mt row
- From 10' to 13':
- 20 synchro burpees, then:
- max reps front squat**
- rest five minutes, then:
- Workout #2
- Amrap 10'
- 20 calories on a bike
- 30 KB hang clean & jerk
- (♂24 kg, ♀16 kg kettlebell)
- 10 bar muscle-up (♂)/chest to bar (♀)