In onore della tragica morte dei tre VVFF della sezione di Alessandria (Antonio Candido – 31 anni, Marco Triches – 38 anni, Matteo Gastaldo – 42 anni), la CrossFit Community nazionale ha organizzato un #wod dedicato che si svolgerà in tutti i box d’Italia che decideranno di aderire. Per quest’anno lo faremo tutti mercoledì 20/11 […]
A. Take 20 minutes to build to today’s 1-RM Front Squat B. Three rounds for time of: 30 Box Jump (you can step up and step down) 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 90/65 Kg but athletes are encouraged to scale up such that the load is […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Start at 70% and build to today’s heavy single. B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 10 Push Presses (60/40 Kg) Motivation. Chi ha un perché […]
Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 12/9 Calorie Assault Bike or 15/10 cal Row/Erg Minute 2 – 10 Burpee Box Jump-Overs (60/50cm) Minute 3 – 25 Double Unders + 8 Alternating Dumbbell Snatches (22.5/15 Kg) Motivation. Chi vuole davvero qualcosa trova una strada, gli altri una […]
Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row/SkiErg 1000 Meters – Bike 3000m 50 Thrusters (20/15 Kg) 30 Pull-Ups Immediately followed by… B. For time: Row/Ski Erg 1000 Meters – Bike 3000m 25 Thrusters (40/25 Kg) 15 Chest-to-Bar Pull-Ups Partner A begins, and as […]
A. Take 15 minutes to build to today’s 1-RM Power Snatch B. Two round of for times of: 40 Power Clean (40/30 Kg) 30 Toes to Bar 20 Overhead Squats (40/30 Kg) Motivation. Mira alla luna, male che vada avrai camminato tra le stelle Les Brown
A. Take 10-12 minutes to work on handstand and pistol drills or progressions. B. Every 8 minutes, for 32 minutes (4 sets) for times: 20 Deadlift 80/55 Kg 12 Strict Handstand Push-Ups 18 Pull Ups 20 Alternating Pistols Motivation. Non sottostimare mai né il problema né la tua capacità di affrontarlo. (Robert H. Schuller)
A. Four sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate complete rounds until they have finished 4 sets each of: 30 Russian Swing 24/16 Kg 10 Chest-to-Bar Pull-Ups 5 Overhead Squats* *For the overhead squats, choose a weight that will challenge […]
A. Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes B. For Reps: 3 Minutes of Box jump (step down) Rest 60 seconds 3 Minutes of Wall Ball Shots (9/6 Kg) Rest 60 seconds 3 Minutes of Tuck Crunch Rest 60 seconds 3 Minutes of Double-Unders Motivation. Chi non ha mai […]
A. 5 sets of: Snatch Lift-Off + Snatch Pull + Snatch @ 78-83% Rest as needed For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop […]
