aprile 29, 2024
- routine: handstand
- 5 x 2:00 rounds:
- 10 overhead squat (30/43 kg)
- 8 lateral burpees over the bar
- Max-calories any machine
- in the remaining time.
- – Rest 2:30 between rounds.
- _ _ _ _ _ _ _
- extra workout
- 5-10-15-20-25
- Calorie bike
- DB hang snatch, left-arm (12.5/17,5 kg)
- DB hang snatch, right-arm
aprile 28, 2024
- routine: strenght (pulls)
- EMoM 10 minutes
- 3 push-press
- 3 rounds for time:
- 30 toes to bar
- 30 deadlift (48/70 kg)
- time cap: 12 minutes
- (advanced: <10 min)
- _ _ _ _ _ _
- Post-workout:
- four two-minutes sets of:
- 15 GHD hip extensions
- 15 BB good morning
- max superman hold
- in remaining time
- rest one minute
aprile 27, 2024
- routine: ring conditioning
- EMoM 12 minutes
- min. one: 3 squat clean
- min. two: 2 squat clean
- min. three: 1 squat clean
- start around 70% 1RM
- 5 rounds for time:
- 200-m run
- 6 clean and jerks (48/70 kg)
- time cap: 12 minutes
aprile 25, 2024
- routine: pull-up technique
- 4 rounds with a partner for time:
- 30 synchro walking lunges
- 50 hang power snatch (25/35 kg)
- 100 double-under
- Split snatch and double-under,
- one partner works at a time.
- time cap: 23 minutes
- _ _ _ _ _ _ _ _
- extra workout:
- 3 rounds for time:
- 25 knees-to-elbows
- 1200/1500m bike
aprile 23, 2024
- routine: strenght (pushes)
- EMoM for ten minutes:
- odd: 10 BW back squat
- even: 15 V-up
- 5 rounds for max reps of:
- 30s pull-up
- 30s strict push-up
- 30s sit-up
- 30s squat
- rest one minute between rounds
aprile 22, 2024
- routine: lats + core
- EMoM for 12 minutes
- odd: 15 Box jump (50/60 cm)
- even: 12 Handstand push-up
- 5 rounds for time:
- 10 hang-power clean (35/50 kg)
- 12 lateral burpees over the bar
- 20/25-calorie row
- (15/20 cal. Ski)
- _ _ _ _ _ _
- Post-workout:
- Accumulate:
- 75 hollow rocks
- 75 superman rocks
- 50 GHD sit-up
aprile 21, 2024
- routine: handstand
- CrossFit quarterfinals
- workout 2
- three rounds for time of:
- 50 wall ball shot (6/9 kg)
- 50 lateral burpee box jump-over
- (50/60 cm box)
- time cap: 20 minutes
- _ _ _ _ _ _ _
- extra workout
- accumulate:
- 50 KB shoulder press
- same load for all 50 reps.
aprile 19, 2024
- routine: strenght (pulls)
- CrossFit "Girls"
- benchmark workout
- "JACKIE"
- For time:
- 1000-m row
- 50 thruster (15/20 kg)
- 30 pull-up
- estimated time:
- beginner: time cap 14 minutes
- intermediate: 8/10 minutes
- advanced: sub-8 minutes
- elite: sub-6 minutes
- _ _ _ _ _ _ _
- extra workout
- 3 rounds for time:
- 30 Russian kettlebell swing (20/28 kg))
- 15 box jump-over (60/75 cm)
aprile 18, 2024
- routine: rings conditioning
- With a partner, complete as many
- rounds as possible in 16 minutes of:
- 15 synchro burpees
- 4 rope climb
- _ _ _ _ _ _
- extra workout:
- Five sets:
- 20s candlestick
- 10s rest
- 20s flutter kick
- :10 rest
- max lean plank on dumbbells and toes
- then rest 40s
aprile 17, 2024
- routine: strenght (pushes)
- every 90s, seven rounds
- 2 Jerk (from rack)
- For time:
- 21-15-9
- Squat clean (43/60 kg)
- Handstand push-up
- time cap: 10 minutes
- _ _ _ _ _ _ _ _
- extra workout
- for total time:
- 100m ski - rest 20s
- 200m ski - rest 40s
- 300m ski - rest one minute
- 200m ski - rest 40s
- 100m ski
- rest three minutes,
- then repeat entire set
aprile 16, 2024
- routine: pull-up
- (kipping/butterfly)
- every 90s, six rounds
- even sets: 5 chin-up + 12
- heavy renegade row
- odd sets: 6 cuban press +
- 9 bodyweight skull crusher
- Complete as many reps as possible
- in 10 minutes of:
- 10 DB box step-over
- (15/22,5 kg DB, 50/60 cm box)
- 10 box jump
- 5 devil press
aprile 15, 2024
- routine: handstand
- with a 20s-work 20s rest pattern,
- five rounds:
- - V-up for quality
- - reverse plank
- - handstand walk
- Every minute for 10 rounds:
- 1 snatch
- AmRap in 9 minutes of:
- 3 bar muscle-up
- 7 thruster (30/43 kg)
- 20 double under
- _ _ _ _ _ _ _
- extra workout:
- every 120s, six rounds
- 3 weighted pull-up