Allenamenti della settimana
22/09 – 28/09
HYBRID
STRENGTH
SLRD 3 x 6
PUMP
4 x 12 Dumbbell RD into High Pull
ENDURANCE
Every 2 min x 5
15 Douwn Up + 20 Wall Ball
Every 2 min x 5
15 cals + 20 Reverse Lunges
* min rest between
CrossFit
STRENGTH
Every 90 sec x 6/7 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)
METCON
For Time T-2
75 Power Snatch 35/25 kg
75 Cal Erg
75 Wall Balls 9-6 kg
15 min cap time
STRENGTH
4 sets
6 Deadlift
6-10 Strict Dips / eccentric**
METCON
10 minute AMRAP
3, 6, 9…etc
Deadlift 100/70 kg
5, 10, 15… etc
DB Push Press 22.5/15 kg
HYBRID
STRENGTH
Dumbbell Incline Bench Press 5 x 5
PUMP
Every 90 sec x 3
A. 10 Seated Triceps Extension x side
B. 10 Weighted Plank Rotation x side
ENDURANCE
12 min 90 sec On 30 sec Off
A. erg for mt
B. Devil Press Into Reverse Lunges
CrossFit
STRENGTH
In 10 min Build 3 Heavy Weighted Pull Ups
+
Kipping Tecnique
+
Every 90 sec x 4
Max Kipping/Butterfly Pull Ups/C2B
METCON
12 min Emon
Min 1: 9/12 Toes to Bars
Min 2: 12/15 Burpees
Min 3: 15 V-Ups
Min 4: rest
12 min Emom
Min 1: 6 Bar Muscle Up / 9 Chest to Bar
Min 2: 35/45 Double Unders
Min 3: 15 American Swing
Min 5: rest
HYBRID
STRENGTH
Single Arm Dumbbell Row 4 x 8 x side
PUMP
15-12-Max
Dumbbell Curl
Plate Frontal Raise, slow and controlled
ENDURANCE
15 min Amrap T-2, relay style
3 D-Ball Clean 50/30
9 Box Jump Over 50/60
12/10 cals
CrossFit
STRENGTH
5 sets
4 Back Squats
8 Single Arm Dumbbell Row x side
METCON
In 12 min
3-6-9-12…
Box Jump Over
Dumbbell Snatch
Deload (post workout)
3 Sets
30 sec Deadhang
20 Deadbugs
HYBRID
STRENGTH
Every 90 sec x 3
A. 12 Split Squat Pulse 6/6
B. 5/10 Hanging Leg Raise
C. 1 min Plank
ENDURANCE
2 Rounds For Time
1000 mt erg
70 Dumbbell Push Press
50 Hands Off Push Ups
30 V-Ups
20 min cap time
CrossFit
STRENGTH
Every 2 min x 3 sets
Max Effort L-sit*
*box + mancuernas
Every 2 min x 3 sets
Max mt UB Handstand Walk*
*Hips Tap – Shoulder Tap – Hold
Every 90 sec x 3 sets
Amrap Strict HSPU*
*negative
Every 90 sec x 3 sets
Amrap Kipping HSPU*
*abmat – DB Push Press
METCON
For Time – T2
Buy-in: 40 Cal Erg
4 Rondas:
20 m Dual Rack Walking Lunge (10/10 m)
10 Deficiti HSPU / HSPU / 1 Abmat / up: strict deficit
HYBRID
STRENGTH
In 15 min
12-10-8-6 Bench Press
12 Gorilla Row after each set
8 min Emom
Min 1: Russian Twist (bodyweight)
Min 2: Medball Tuck Up
ENDURANCE
15 min
Min 1: 15 American Swing
Min 2: 9 Down-Ups
Min 3: Max Cal Row / Bike
CrossFit
STRENGTH
15 min Emom
Min 1: Max cals Row
Min 2: Max shuttle Run
Min 3: rest
METCON
2:30 min On 30 sec Off x 5
9 Hang Power Clean 60/40kg
7 Push Jerk 60/40 kg
5 Burpees Over the Bar
HYBRID
STRENGTH ENDURANCE
In 15 min
12-10-8-6 Hip Thrust
15 Weighted Crunch after each set
METABOLIC ENDURANCE
For Time T-3
50-40-30-20-10
Calories erg
Burpee Broad Jump
22 min cap time