WORKOUT CF/ED/GIRL/ROWER WEEK 23 | 2023
>MONDAY 05/06 CROSSFIT CLASS BACK SQUAT WARM UP – 3 ROUNDS OF:8 BARBELL GOOD MORNING40” WALL SIT + 6 SQUAT JUMP20 REPS DINAMIC PLANK THEN… RAMPING TO 6RM BACK SQUAT WEIGHT10 REPS @EMPTY BB8 REPS @50%5 REPS @70%4 REPS @80%3 REPS @90% *PERCENTUALI IN
WORKOUT CF/ED/GIRL/ROWER WEEK 22 | 2023
>MONDAY 29/05 CROSSFIT CLASS BACK SQUAT WARM UP – 3 ROUNDS OF:200 M RUN9 LIGHT WEIGHT KB SWING9 LIGHT WEIGHT GOBLET SQUATTHEN… RAMPING TO 6RM BACK SQUAT WEIGHT 10 REPS @EMPTY BB8 REPS @50%6 REPS @60%5 REPS @70%4 REPS @80%3 REPS @90%2 REPS
WORKOUT CF/ED/GIRL/ROWER WEEK 21 | 2023
>MONDAY 22/05 CROSSFIT CLASS WARM UP FOR ROPE CLIMB – 3 ROUNDS OF:30” CROSSOVER3 INCHWARM PUSH UPS3 INDUPUSH UPS10 SCAPULAR CIRCONDUCTION ON PLANK POSITION SPECIFIC ROPE CLIMB TECNIQUE – 3 ROUNDS OF:5 SWING5 CROSS TOESTOBAR5 STRICT TOES TO BR/KTC3 JUMP TO ROPE +
WORKOUT CF/ED/GIRL/ROWER WEEK 19 | 2023
>MONDAY 08/05 CROSSFIT CLASS WARM UP FOR SNATCH DEADLIFT PARTE A: EMOM 12’ A) 4 SNATCH DEADLIFT B) 8 DOUBLE KETTLEBELL SQUAT C) REST PARTE B: COMPLETE FOR TIME - 15’ TIME CAP 21-18-15REGULAR DEADLIFT AMERICAN SWINGSBURPEES OVER AB MAT SIT UPS ENDURANCE CLASS PARTE A) 4 SETS OF :(3’ ON & 2’
WORKOUT CF/ED/GIRL/ROWER WEEK 18 | 2023
>MONDAY 01/05 ENDURANCE CLASS MURPH1600m RUN100 PULLUPS / AMERICAN SWINGS200 PUSH UPS300 AIR SQUAT1600m RUN >TUESDAY 02/05 CROSSFIT CLASS WARM UP E TECNICA SNATCH 15’PARTE A) EVERY 90” X 9’ (6 SETS):1 POWER SNATCH + 1 OVER HEADPARTE B) EMOM 18’:A) 4 POWER SNATCHB) 10
WORKOUT CF/ED/GIRL/ROWER WEEK 17 | 2023
>MONDAY 24/04 CROSSFIT CLASS - GYMNASTIC WARM UP E RIPASSO TECNICO HSPU 15’ PARTNER WOD –AMRAP 20’:10 HANDSTAND PUSH UPS/PIKE PUSH UPS30 SYNCHRO DEADLIFT @60/40-50/30-40/20KG10 WALL WALKS20 SYNCHRO FRONT SQUAT10 CHEST TO BAR PULL UPS/15 AMERICAN SWING10 SYNCHRO SHOULDER TO OVERHEAD ENDURANCE CLASS COMPLETE FOR TIME
WORKOUT CF/ED/GIRL/ROWER WEEK 16 | 2023
>MONDAY 17/04 CROSSFIT CLASS Warm up - 3 sets of:20+20 seconds lateral plank20” scapular shrugs in push ups hold10 alternated cossack squat10 hip extensionPARTE A: E2MOM 12’a) 4 toes to bar + 2 chest to bar + 2 bar muscle upsb) 10
WORKOUT CF/ED/GIRL/ROWER WEEK 15 | 2023
>MONDAY 10/04 HOME WORKOUT - Pasquetta BODYWEIGTH WORKOUT COMPLETE FOR TIME 40 – 30 – 20AIR SQUATBURPEESREVERSE LUNGESSIT UPS >TUESDAY 11/04 CROSSFIT CLASS PARTE A: GYMNASTIC STRENGTH EMOM 16’A) 6 STRICT PULL UPSB) 3 WALL CLIMBSC) 30” CROSSOVER D) REST PARTE B: PARTNER WOD – COMPLETE 3 ROUNDS
WORKOUT CF/ED/GIRL/ROWER WEEK 14 | 2023
>MONDAY 03/04 CROSSFIT CLASS PARTE A) SPECIFIC PULL UPS WARM UP – 3 ROUNDS OF (6’):10” HOLLOW HOLD + 5 HOLLOW ROCKS10 BACK EXTENSION PRESS BEHIND THE NECK10 PULL DOWN CON ELASTICO TECNICA PULL UPS 15’ PARTE B) COMPETE 6 ROUNDS OF (12’):3 BAR MUSCLE
WORKOUT CF/ED/GIRL/ROWER WEEK 13 | 2023
>MONDAY 27/03 CROSSFIT CLASS PARTE A) PUSH JERK & PUSH PRESS - 12’ EMOM: BB SESSION A) 8 – 6 – 4 – 2 PUSH PRESS (INCREASE WEIGHT)B) 12 V-UPSC) 10 – 8 – 6 – 4 PUSH JERK (INCREASE WEIGHT)D) 6-4 RING DIP/8
