A. Every 2:30, for 15 minutes (6 sets) of: Back Squat x 2 reps @ 88-92% of 1-RM B. RX For time: 120 Double unders 40 Walking Lunges with DB in Goblet Position 22.5/15 Kg 20 Toes to Bar 120 Double unders 30 Walking Lunges with DB in Goblet Position 22.5/15 Kg 15 Toes to […]
A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 cleans @ 60-70% Sets 4-6 = 2 cleans @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big weight! B. RX “2008 CrossFit […]
A. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. RX AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg SCALED AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 Pull-Ups 8 […]
A. RX Team of 2 – For Time 850m run together 60 Handstand push ups 60 Wall ball 9/6 Kg 650m run together 60 Pull ups 60 Wall ball 400m run together 60 Kettlebell swing 24/16 Kg 60 Wall ball 200m Run together 30 Devils Press 1×22.5/15 Kg 15 Wall walks SCALED 650m run […]
Da qualche anno frequento un box di Crossfit e mi sono reso conto che, anche se le persone sono tutte diverse, si possono riconoscere alcune tipologie di persone. Se anche tu appartieni ad un box sono certo che sai di cosa parlo… Li ho suddivisi in categorie che hanno caratteristiche e valori comuni, sfruttando uno […]
A. Every 2 minutes, for 16 minutes (8 sets): Push Press x 3 reps @ 85% of 1-RM B. RX Every minute, on the minute, for 15 minutes (6 sets) for max reps of: Minute 1: 7 Bar Muscle Ups Minute 2: 20 Goblet Walking Lunges (1×22.5/15 Kg) Minute 3: 15 Toes to Bar Minute […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps @ 85% of 1-RM B. RX Complete as many round as possible in 18 minutes of: 180 Double Unders 50 Dumbbell Squat Cleans (1×22.5/15) 30 Burpees SCALED Complete as many round as possible in 18 minutes of: 180 Double Unders 50 […]
A. Every 2:30 for 15 minutes (6 sets) of: 3-Position Snatch – start from 50-60% of 1-RM Clean (Hang Snatch + Hang Snatch Below Knee + Snatch) B. RX Complete as many rounds and reps as possible in 15 minutes of: 21 Kettlebell American Swing 32/24 Kg 15 Box Jumps (75/60cm – jump up, step […]
A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM B. RX For time: 850 Meter Run (1 giro + 200 metri) 50 Chest-to-Bar Pull-Ups 850 Meter Run SCALED For time: 650 Meter Run (1 giro) 50 Pull-Ups 650 Meter Run BASIC For time: 400 Meter Run 40 […]
A. Every 2:30 for 15 minutes (6 sets) of: 3-Position Clean – start from 50-60% of 1-RM Clean (Hang Clean + Hang Clean Below Knee + Clean) B. RX Every 5 minutes, for 15 minutes (3 sets) for times: 25 Burpees Over the Bar 12 Hang Power Cleans (60/40 Kg) Questi dovrebbero essere intervalli di […]
