ottobre 30, 2024
- every 120s, five rounds of:
- Deadlift
- 3 u.b. reps
- rest 20s
- 2 u.b. reps
- rest 20s
- 1 rep
- work @ 75+% 1RM
- All in team of two:
- EMoM 6 minutes:
- odd: A: max distance air bike
- B: hanging bar hold
- even: switch movements
- rest three minutes then:
- For time:
- 150 double under*
- 40 synchro toes to bar
- 20 wall walk*
- Alt. Reps with partner*
- Time cap: 6 minutes
ottobre 29, 2024
- work 30s, rest one minute,
- eight rounds of:
- odd: strict handstand push-up
- even: strict chest to bar
- rest two minutes
- every two rounds
- for time:
- (wearing a 6/9 kg vest)
- 40 alt. two-dumbbells
- front rack back lunges
- (10/15 kg DBs)
- 40 knees to chest
- rest one minute
- 30 alt. two-dumbbells
- front rack back lunges
- 20 pull-up
- rest one minute
- 20 alt. two-dumbbells
- front rack back lunges
- 15 chest-to-bar
- pull-up
- time cap: 14 minutes
ottobre 28, 2024
- 30s work, 30s rest,
- eight rounds of:
- odd: 15s supine HS +
- 15s prone HS
- even: 12 flutter kicks
- (hands to wall) +
- max m. HS walk
- EMoM for 9 minutes
- 1: 3 power clean
- 2: 2 power clean
- 3: 1 power clean
- repeat two more times,
- maintain same weight
- along the three-min sets
- start around 80%+ 1 RM
- Three rounds for time of:
- 30 wall ball shot
- (6/9 kg ball)
- 20 cal row/ski
- 5 bar muscle-up
- time cap: 11 minutes
ottobre 27, 2024
- overhead squat
- every three minutes
- 3 - 3 - 3 - 3 - 3 - 3
- Amrap in 10 minutes of:
- clean + jerk
- (43/60 kg)
- perform 8 russian KB
- swing at the top
- of each minute incl. start
- (use a 16/24 kg kettlebell)
ottobre 25, 2024
- Met-con
- five rounds of:
- work 45s rest 15s
- work 30s rest 30s
- work 15s rest 45s
- switch ergometer at every round
- Twelve rounds for time of:
- 30 double under
- 3 deadlift (70/100 kg)
- time cap: 14 minutes
ottobre 24, 2024
- Front Squat
- every three minutes
- 3 - 3 - 1 - 1 - 1 - 1
- first two set work with
- heavy but sustainable weight
- with a partner
- on a 11-minutes clock
- Five minutes switching every 30s:
- - max GTOH (30/40 kg)
- - 7 pull-up + max toes to bar
- min. 7: rest
- 5 minutes to find 1 RM
- of this complex
- (A & B alternate attempts)
- power clean
- hang-power clean
- STOH
- score is total toes to bar
- + best lift A + B
ottobre 23, 2024
- rings gymnastics strength
- 30s work - 1' rest, 5 rounds
- odd sets: rings bulgarian row
- even sets: strict ring pull+push
- For time:
- 50 box jump (50/60 cm)
- 40/50 cal. row/ski
- 50 KB swing (16/24 kg)
- 50 medball sit-up
- 50 burpees
- 50 double-under
- time cap: 15 minutes
ottobre 22, 2024
- Four rounds for max reps
- max air squat in 30s
- rest 15s
- max burpees in 30s
- rest 15s
- max double under in 30s
- rest 90s
- AMRAP in 13 minutes of:
- 9 pull-up
- 3 clean (43/60 kg)
- 5 chest-to-bar pull-up
- 5 clean
- 3 bar muscle-up
- 7 clean
ottobre 21, 2024
- 30s work - 15s rest,
- four rounds of:
- odd: cuban press
- even: superman angel
- (w. small plates)
- rest 30s
- Power snatch
- every 90s,
- six rounds
- 1 - 1 - 1 - 1 - 1 - 1
- Four rounds for time of:
- 20 box jump
- (50/60 cm)
- 15 hand-release push-up
- 10 toes to bar
- 5 handstand push-up
- time cap: 12 minutes
- adv: < 8 minutes
ottobre 20, 2024
- 20s work - 40s rest
- five rounds of
- free - banded - jumping bar pulldown
- EMoM for 13 minutes
- back squat
- work @ 65% 1RM
- min. 1: 6 reps
- min. 2: 8 reps
- min. 3: max reps
- rest two minutes
- repeat two more times
- for time:
- 800/1000m on any machine
- 10 rope climb
- time cap: 8 minutes
ottobre 18, 2024
- with a 30s work+30s rest pattern,
- three rounds of:
- 1: 7 strict pull-up
- 2: 5 strict chest-to-bar
- 3: strict toes to bar
- rest one minute
- between rounds
- rest five minutes, then
- five rounds of:
- 30s: 1 bar muscle-up +
- max meters HS walk
- 30s: rest
- - - - - -
- On a 11-minutes clock
- 0 to 5: find 1RM squat clean thruster
- 5 to 6: rest
- 6 to 11: Amrap 5 minutes:
- clean + jerk
- (use 90% max load
- squat clean thruster)
ottobre 17, 2024
- with a 30s work - 30s rest pattern,
- five rounds of:
- 1: 12 burpees
- 2: one-arm KB overhead march (R)
- 3: one-arm KB overhead march (L)
- The Halloween Battle 2023
- (by CrossFit Il Tempio)
- Event 1a + 1b
- with a running clock:
- from 0 to 7:
- three rounds of:
- 15 synchro toes to bar (exp: knees to chest)
- 15 synchro box jump over (50/60 cm)
- 15 synchro burpees
- 7 to 8 rest
- 8 to 15: AMRAP
- (1 round for each athlete)
- 10 wall ball
- (6/9 kg, exp: 4/6 kg)
- 1 rope climb
- (exp: 10 am. swing 12/16 kg)