Allenamenti della settimana
29/09 – 05/10
HYBRID
STRENGTH
Seated Shoulder Press 6 x 6
3 x 10 Seated Tricep Extension x side
ENDURANCE
In 20 min – T2
A.
2 x 12 Dumbbell Clean 9 Front Squat 6 Push Press
B.
Row for mt
score: total cals+rounds
CrossFit
STRENGTH
Every 3 min x 5
3 Front Squat + 20 mt Bear Hug carry AHAP
METCON
4 Rounds
1:00 Max Bike / Shuttle o Erg
1:00 Max Front Squat (30% of 3 Heavy Reps)
1:00 Max Toes To Bar
1:00 rest
Each round is scored by total reps/cals
HYBRID
STRENGTH
Every 90 sec x 9
A: 6/8 Box Step Up x leg
B: 8 Single Arm Glute Bridge Floor Press x side
C: 1 min Forearm Plank
ENDURANCE
2 Rounds For Time T-2
30 cals
30 Wall Ball
30 Box Jump Over
cap time 18 min
CrossFit
STRENGTH
Every 2 minutes x 5 sets, choose your drill from
A. 5 Narrow Grip Pull Ups + 3-5 Russian Dips
B. 1-3 Banded Bar Muscle Ups
C. 1-3-5 Unbroken Bar Muscle Up
METCON
3 Rounds for Quality T-2
500 mt Row
50 Wall Balls
12/15 Synchro Pull Ups
4/6 Synchro Muscle Ups
HYBRID
STRENGTH
4 x Max Narrow Pull Ups, 2″ pausa at top
PUMP
Every 90 sec x 6/8
B: 60 sec Heavy Front Rack Carry/March*
C: Max Barbell Half Curl to Full Curl
ENDURANCE
18 min Emom
Min 1: 5 Navy Seals Burpees
Min 2: 10 alt V-Ups
Min 3: 10/15 cals
CrossFit
STRENGTH
Every 2:30 x 4-5
3 Deadlifts + 3/5 Deficit Strict HSPU
METCON
9 min Amrap
1-2-3
Cleans, HSPU
50 Double Unders
4-5-6
Cleans, HSPU
100 Double Unders
7-8-9
Cleans, HSPU
150 Double Unders
HYBRID
STRENGTH
4 sets
8/10 Hip Thrust
5/10 Hanging Knee Raise into Max Strict Sit Up
ENDURANCE
8 min Tabata
Dual Dumbbell GTO / cals
8 min Tabata
Slam Ball / cals
CrossFit
STRENGTH
4 sets
12 DB Bench Press
12 Feet Elevated Ring Row
+
4 sets
12 Barbell Bicep Curls
12 Banded Triceps Extension
METCON
For Quality
27-21-15-09
Ring Row
Slam Balls
Cals, any machine
HYBRID
STRENGTH
Barbell Bent Over Row 10-10-8-8
Barbell Upright Row 3 x 10/12
ENDURANCE
2:30 min On 30 sec Off, alt
A. Erg
B. D-Ball Over the Shoulder
C. Burpees NPU Broad Jump
CrossFit
STRENGTH
12 min Build a Heavy rep of this Complex
1 Pull Snatch
1 Hang Power Snatch
1 Power Snatch
METCON
For Time
21 Power Snatch 50/35 kg
40 Box Jump
15 Power Snatch 60/40 kg
20 Box Jump Over
HYBRID
STRENGTH ENDURANCE
15 min Volume Accumulation
12 Floor Press
12 V-Ups
12 Push Ups
12 Sit Up
METABOLIC ENDURANCE
9 min 90 sec On 90 sec Off
Erg for mt
9 min 90 sec On 90 sec Off
9 American Swing Amrap Wall Ball
CrossFit
METCON
In Team of 2
0-11
6 Push Ups
9 cals
15 Sprinter Mountain Climbers
*1 round each
11-13 Rest
On 13
For Time
120 Weighted Step Up
120 Sit Ups
60 Single Arm Devil Clean (no press)
120 Squat Jump
120 Cals erg
*time cap 35