A. Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 3 reps @ 21X1 – Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches […]
Vuoi rendere i tuoi allenamenti una BOMBA per la tua salute? I 3 principali vantaggi dell’esercizio fisico regolare Hai mai pensato di volerti rimettere in forma? … seriamente intendo Magari ci hai pensato e poi non hai trovato il tempo Lo sai che il Crossfit brucia in una sola ora più calorie di qualsiasi altro […]
“Murph” – CrossFit Suzzara’s Version 1.6k Run 50 Pull ups 100 Push Ups 150 Air Squat 50 Pull ups 100 Push Ups 150 Air Squat 1.6k Run
Warm-Up. Two Sets: Plank Shoulder Taps x 30 seconds Air Squats x 30 seconds Rest 30 seconds Plank Walks x 30 seconds (15 seconds each direction) Jumping Squats x 30 seconds Rest 30 seconds Wall Climbs (or Handstand Hold) x 30 seconds Burpee Broad Jumps x 30 seconds Then… In teams of two, complete three […]
A. Every 2 minutes, for 14 minutes (7 sets): Hang Snatch + Snatch @80-85% 1RM B. For time: 100 Double-Unders 50 Russian Kettlebell Swings (32/24 kg) 25 Toes to Bar 100 Jumping Lunges 25 Toes to Bar 50 Russian Kettlebell Swings 100 Double-Unders Motivation. Non temete i momenti difficili. Il meglio viene da lì. Rita […]
A. Five sets of: Push Press x 6 reps @ 11X2 Rest 2 minutes B. For time: 700 Meter Run 80 Push Presses (40/25 Kg) 700 Meter Run
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% B. Complete […]
Warm-Up. Tabata x 3 rounds (6 minutes total): Russian Step-Ups (left) Russian Step-Ups (right) Donkey Kicks Broad Jumps Then… In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Russian Kettlebell Swings (24/16 kg) 30 Shoulder to Overhead (45/30 Kg) 20 Box […]
A. Take 10 minutes to build to the Deadlift weight you plan to use for the workout. Then… B. Complete as many rounds and reps as possible in 24 minutes of: 8 Deadlifts @ 70-75% of 1-RM 16 Toes to Bar 24 Walking Lunges with One DB/KB Farmer’s Carry (32/24 kg) 32 Push-Ups Motivation. Se […]
Every 10 minutes, for 30 minutes (3 sets) for max reps of: 2 Minutes of Devil Press 22.5/15 Kg 2 Minutes of Burpee Box Jump-Overs (60/50 cm) 2 Minutes of Double DB Box Step Over (22.5/15 Kg to 60/50cm) 400 Meter Run You can take your time on the 400 meter run, but make […]
