maggio 17, 2024
- routine: strenght (pulls)
- with a partner, for max reps:
- EMoM 20 minutes
- 21 double-under
- 7 burpees
- Max-reps deadlift (70/100 kg) kg)
- alternate work and rest
- with partner
- _ _ _ _ _ _
- extra workout
- EmoM for eight minutes
- 3 strict shoulder press
- (hold 2s @ forehead)
maggio 16, 2024
- Routine: pull-up (kip/butterfly)
- Twelve 30s rounds to perform:
- odd: 15 box jump
- (50/60 cm)
- even: 13 american swing
- (16/24 kg)
- rest 30s between each round
- CrossFit ® Semifinals
- Event Four
- For time:
- 30 clean
- 30 toes-to-bar
- 30 thruster
- ♀ 35 kg
- ♂ 52 kg
- Time cap: 10 minutes
- _ _ _ _ _ _ _
- extra workout:
- 50 cal ski
- perform 7 handstand push-up
- at the top of every minute
maggio 15, 2024
- Routine: handstand
- CrossFit ® Semifinals
- Event Three
- For time:
- 3-6-9-12 reps of:
- Front squat
- (♀ 56 kg ♂ 83 kg)
- Muscle-up
- Time cap: 15 minutes
- _ _ _ _ _ _
- extra workout, four rounds
- 20s crossover
- 20s rest
- 20s double under
- 20s rest
- 20s double under crossover
- rest one minute
maggio 14, 2024
- Routine: strenght (pushes)
- Power clean
- For load:
- every 120s
- 3-3-3-3-3-3
- For time:
- 50-40-30
- Wall-ball shot (6/9 kg)
- weighted sit-up
- use the same ball for
- both movements
- time cap: 13 minutes
maggio 13, 2024
- routine: lats + core
- CrossFit ® Semifinals
- Event Two
- As many rounds and reps as
- possible in 20 minutes of:
- 50 double-under
- 10 chest-to-bar pull-up
- 10 box jump
- (60/75 cm)
- 10 strict handstand push-up
- _ _ _ _ _ _ _
- extra workout
- EMoM for ten minutes
- 3 behind the neck split jerk
maggio 12, 2024
- routine: rings
- 30s work - 60s rest, six rounds
- strict ring muscle-up
- progression
- CrossFit ® Semifinals
- Event One (mod.)
- for time:
- 40 burpees over the bar
- 9 snatches, weight 1
- 40 burpees over the bar
- 6 snatches, weight 2
- 40 burpees over the bar
- 3 snatches, weight 3
- ♀ 35/43/48
- ♂ 50/60/68
- time cap: 20 minutes
- _ _ _ _ _ _
- Post-workout:
- 1 set:
- 30 V-up
- 40 tuck-up
- 50 hollow rock
maggio 10, 2024
- CrossFit ® "Girls"
- Benchmark Workout
- "CINDY"
- AMRAP in 20 minutes
- 5 Pull-Up
- 10 Push-Up
- 15 Air Squat
- Score references
- – Beginner: 11-12 rounds
- – Intermediate: 13-17 rounds
- – Advanced: 19-22 rounds
- – Elite: 24+ rounds
- _ _ _ _ _ _ _
- extra workout:
- 42/30/18 cal. bike
- 21/15/9 hang-power clean
- (35/50 kg)
maggio 9, 2024
- routine: strenght (pulls)
- 5 rounds for time with a partner:
- 400-m run
- 20 alternating synchro
- single-leg squat
- 10 Ground-to-overhead
- (35/50 kg)
- time cap: 25 minutes
- _ _ _ _ _ _ _ _
- extra workout:
- five sets, not for time:
- 10 back rack walking lunges
- 5 wall-facing strict hspu
maggio 8, 2024
- routine: lats + core
- EMoM for twelve minutes
- 1: 2 turkish get-up
- 2: 10 kb halo + 10 kb around the world
- 3: 10m/arm upside-down kettlebell walk
- Amrap in 10 minutes
- 15 toes to bar
- 4 wall walk
- _ _ _ _ _ _ _
- extra workout
- three rounds
- within a 2-min set:
- 350/400m ski, then:
- 1: max L-sit hold
- 2: max hs hold
- 3: max forearm plank hold
- rest one minute between sets
maggio 7, 2024
- EMoM for 15 minutes
- 1: 3 clean + jerk
- 2: 2 clean + jerk
- 3: 1 clean + jerk
- work around 75% 1 RM
- Five rounds for time of:
- 5 power snatch
- 7 thruster
- 12 deadlift
- (35/50 kg)
- time cap: 12 minutes
- advanced: <9 minutes
maggio 6, 2024
- routine: pull-up technique
- AMRAP 20 minutes
- 300m row/ski
- 30 KB american swing (16/24 kg)
- 30 box jump (50/60 cm)
- _ _ _ _ _ _ _
- extra workout:
- every two minutes:
- 3 snatch balance
- work around 70% 1 RM
maggio 5, 2024
- routine: handstand
- six two-minutes sets
- to complete:
- 3 squat clean*
- 9 strict ring dip
- rest remaining time
- *start around 75% 1RM
- six rounds of:
- within a minute:
- 3 bar muscle-up
- 7 handstand push-up
- max double under
- rest one minute
- _ _ _ _ _ _ _ _
- extra workout:
- three rounds
- 12 double kb single-leg
- Romanian deadlift (alt. legs)
- 5 inchworm + push-up
- 12 alternating dead bug + 2 DBs
- 5 reverse burpees