A. Every 3 minute, for 12 minutes (4 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %):, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max […]
CROSSFIT GAMES OPEN 20.5
“CrossFit Games Open Event 20.5″ For time, partitioned any way: 40 Muscle-Ups 80 Calorie Row. 120 Wall Ball Shots (9/6 Kg) Time Cap: 20 minutes STRATEGIA “CHI G’HA BUN..A TIRA” (chi ha del buono..ora è il momento di andare) * Analisi d’insieme Workout: ulteriore, ennesimo, infinito wod da 20 min time cap. […]
A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 1 rep @ 85% Set 5 – 1 rep @ 90% Rest 2 minutes, and then… Every 3 minutes, […]
È utile allenare la FORZA nei runner? Molti runner, agonisti e non, ritengono che la forza sia direttamente proporzionale allʼipertrofia (aumento di massa muscolare), quindi evitano allenamenti finalizzati allʼaumento della forza privilegiando lunghe sessioni di corsa. In parte può essere vero, tuttavia dobbiamo considerare tutti i reali benefici e aumenti di performance che si ottengono […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. B. Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Toes to Bar […]
A. Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes B. Three rounds for time of: 10 Hang Squat Cleans (60/45 Kg) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (9/6 Kg) Motivation. Le piccole menti sono domate e sottomesse dalla sfortuna; ma le grandi menti si innalzano sopra di essa. (Washington […]
In teams of two, alternating each movement, complete ten rounds for time of: 15 Toes to Bar+10 Burpees 30 Wall Ball Shots (9/6 Kg) 20 Dumbbell Box Step-Overs (22.5/15 Kg – 60/50cm) (Partner A performs 15 Toes to Bar+10 Burpees; Partner B 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B […]
A. 10-15 minutes on skill work of Wod’s Movement B. For time: 30 Wall Ball 25 Burpess 40 Push Jerk (40/25 Kg) 120 Double Unders 30 Power Snatches (40/25 Kg) 25 Burpess 20 Thrusters (40/25 Kg) 120 Double Unders 10 Bar Muscle-Ups
A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 5 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80 *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 […]
