Allenamenti della settimana
6/4 – 12/4
HYBRID
STRENGTH
Every 90 sec x 8
6-8 Dual KB Front Squat, 2 sec pausa at bottom
5 Chin Ups + Max Chin Over the Bar
+
9 min 40 sec On 20 sec Off
Min 1: Wall Sit
Min 2: Flutter Kick
Min 3: Forearm Plank
ENDURANCE
4 Rounds 1 min Work 30 sec rest
A: Burpees NPU into Reverse Lunges
B: Abmat Sit Up
C: Erg
CrossFit
STRENGTH
Build a tough set for the day
12 Back Rack Reverse Lunges
5-6 Turkis Sit Up x side
(3/4 sets)
DETOX WOD
4 Rounds 1 min Work 30 sec Rest
A: Thruster 35/25
B: Hands Off Push Up to Opposite Foot / Alt V-Ups (alt. Every Round)
C: Erg
HYBRID
STRENGTH
12 Dumbbell Staggered RDL (6/6)
16 Single Arm Z-Press (8/8)
3 sets
+
Seated French Press 3 x 10-12
ENDURANCE
For Time
21-18-15-12-9
American Swing 24/16 kg
Hands Off Push Ups
8-11 cals erg after each set
CrossFit
STRENGTH
Deadlift Build 3 Heavy Reps
Cap Time 12
METCON
Quarter Final Workout 3
3 rounds of:
50 double-unders
10 deadlifts, first weight
2 rounds of:
50 double-unders
10 deadlifts, second weight
1 round of:
50 double-unders
10 deadlifts, third weight
Time cap: 14 minutes
HYBRID
STRENGTH
8 Pendaly Row
8 Tall Plank Drag x side
3-4 sets
+
Seated Banded Row 15 sec iso + max reps
ENDURANCE
15 min Amrap
30 Double Unders
20 Air Squat
8/10 cals
5 Dumbbell Power Clean
CrossFit
STRENGTH
For Quality
4-6 Strict Pull Ups / Weighted
8-10 Single Arm Dumbbell Row
3-4 set
METCON
15 min AMRAP
Atleta A
14 Single Arm Hang Clean & Jerk
12 Pull Ups C2B
Atleta B
Amrap cals Bike
HYBRID
STRENGTH
10-10-8-8 DB Floor Press
10-15 Australian Pull Ups
+
Lateral Raise 3 x 10/12
ENDURANCE
15 min EMOM
Min 1: 3-5 Devil Press
Min 2: 9-12 calories
Min 3: 12 Reverse Lunges
CrossFit
STRENGTH
A. Every 90 sec x 6 rounds:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
*Carga: ligera-moderada (50–65%)
B. Every 60 sec x 6-8 rounds:
2 Power Snatch (no UB obligatorio)
*Carga: sube progresivo hasta ~70%
METCON
INGRID
10 rounds for time:
3 Power Snatch (60/40 kg)
3 Burpees Over the Bar
Cap: 10 minutos
HYBRID
STRENGTH
12 Seated Curl
12 Goblet Cossak Squat
15 Double Crunches
3-4 sets
ENDURANCE
2 Rounds (18 min)
Min 1: Medball Hug Reverse Lunges
Min 2: D-Ball Clean
Min 3: Erg
Min 4: Erg
CrossFit
STRENGTH
Bulgarian Squat 3 x 10-12
4-6 Consecutive Broad Jump after each set
METCON
3 Rounds Amrap (27 min)
1 min Dumbbell Step Over
1 min Toes to Bar
1 min Row
1 min Dumbbell Push Press
1 mim V-Ups
1 min Row
1 min Dumbbell Front Squat
1 mim Sit Up
1 min Row
HYBRID
STRENGTH
3 x 10 Bulgarian Squat 5/5
3 x 20 Diamond Push ups / Hollow Rock
ENDURANCE
18 min AMRAP T-3
Atleta 1 erg for mt
Atleta 2 Burpees Over the Box
Atleta 3 30 Wall Ball (timer)
CROSSFIT
TEAM WOD
30 min Amrap – T2
1000 mt Run
70 Cals
50 Box Jump
30 Feet Elevated Ring Row
10 Wall Climb
HYROX
STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up
ENDURANCE
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps