arena crossfit travagliato copertina workout della settimana
WORKOUT CLASSI DELLA SETTIMANA DI CF, ENDURANCE, GIRLS E HYROX

Arena Travagliato

>MONDAY 25/03

CF CLASS

WU FOR BACK SQUAT
EMOM 6’
30” WALL SIT
1’ ROWER

3 SETS RAMPING 7-5-3 REPS

PARTE A) EVERY 2’30” X 10’
6 – 6 – 5 – 5 REPS BACK SQUAT (FERMO IN BUCA 2”) @65-70% OR 100% 4RM FRONT

PARTE B) PARTNER WOD – COMPLETE FOR TIME
800/700 M ROWER
2 ROPE CLIMB
40 DEADLIFT @90/65 – 60/45KG
600/500 M ROWER
4 ROPE CLIMB
30 FRONT SQUAT @70/45 – 50/35KG
400/350 M ROWER
6 ROPE CLIMB
20 SHOULDER TO OVERHEAD @50/35 – 40/25KG

ENDURANCE CLASS

WU: EMOM 9’
A)40”CALF SUL DISCO
B)40”PLATE DEADLIFT
C)40”PLATE JUMP

COMPLETE 3 ROUNDS  FOR TIME (40’)
200 M RUN
20 PLATE GROUND TO OVERHEAD
200 M RUN
20 PLATE OVERHEAD LUNGES
200M RUN
20 BURPEES PLATE JUMP
200 M RUN
20 PLATE SIT UPS
200 M RUN
40 PLATE CLEAR OVER 200 M RUN

GIRLS CLASS

PARTE A) TEST 8 RM:
ROMANIAN DEADLIF

PARTE B) EVERY 2’30” X 10’:
10-12 LEG CURL SU FITBALL
10 FRENCH PRESS

PARTE D) 4 ROUNDS, REST 1’ EVERY ROUND.
10 MILITARY PRESS MANUBRI
12 CRUNCH SU FITBALL

HYROX CLASS

PARTE A:
EMOM 16’ (4 ROUNDS)

A) 10 REGULAR DEADLIFT TOUCH ‘N GO
B) 45” MAX REPS STRICT PULL UPS / RING ROW
C) 45” MAX REPS KB GOBLET SQUAT
D) REST

PARTE B:
EMOM 15’

A) 15 WALL BALLS
B) 12-10 CAL ROWER/BIKERG
C) 10 BURPEES STEP UP OVER
AT 15:00 COMPLETE 2 ROUNDS FOR TIME
21’ TIME CAP.


>TUESDAY 26/03

CF CLASS

WU FOR BENCH PRESS

2 ROUNDS:
6 PUSH UPS CON TEMPI (3” ECC-2” FERMO 3” CONC)

PARTE A) EVERY 2’30” X 10’
8 REPS BENCH RESS (FERMO AL PETTO 1”)

PARTE B) EMOM 18’
A)10 GHD SIT UPS
B)10 CHEST TO BAR /PULL UPS
C)6-8 BURPPES JUMP OVER THE WALL
D)15 V-UPS
E)5 BAR MUSCLE UP/15 TOES TO BAR
F) REST

ENDURANCE CLASS

WU: 3 ROUNDS OF
40 JUMPING JACK
40 MOUNTAIN CLIMBERS
20 AIR SQUAT
REST 1’ BETWEEN

EVERY 3’ X 12’
600 M BIKERG
10 BURPEES

EVERY 3’ X 12’
200 SU’S
10 HEAVY WALL BALL

EVERY 3’ X 12’
20 BOX JUMP
10 HEAVY DB CLEAN&JERK (5+5)

GIRLS CLASS

PARTE A) 2 ROUND DROP SET:
6+6/8+8 REVERSE LUNGES ON STEP

PARTE B) EVERY 2’30” X 10’:
6+6 DBS STEP UP ON BOX
14 DIP BOX

PARTE D) EMOM 12’’:
6-8 PUSH-UPS
8-10 PONTE GLUTEI DISCHI SCORREVOLI
6+6 CLAM SHEEL


>WEDNESDAY 27/03

CF CLASS

MOBILITA’ POLSI E SPALLE + WARM UP FOR PUSH PRESS

PARTE A) EVERY 2’30” X 10’
6-6-5-5 PUSH PRESS
(SETTING EVERY REPS WITH FERMO 1” IN DIP)

PARTE B) COMPLETE FOR TIME (15’)
21 HANG SQUAT CLEAN
21 TOES TO BAR
300 M RUN
15 POWER CLEAN
15 PULL UPS
300 M RUN
9 THURSTER
9 HAND SATND PUSH UPS
300 M RUN

ENDURANCE CLASS

Wu: AMRAP 3’
4 BURPEES
6 DB SNATCH

PARTNER WOD COMPLETE FOR TIME (41’)
1200 – 1000 – 800 M ROWER
600-500-400 SINGLE UNDERS
30-25-20 ONE ARM DEVIL PRESS
60 – 50 – 40 AMERICAN SWING
60 – 50 – 40 GOBLET SQUAT

GIRLS CLASS

PARTE B) TEST 8+8 RM
BULGARIAN SQUAT

PARTE A) EVERY 2’30” X 10’:
10 ALZATE POSTERIORI SU PANCA INCLINATA
5+5 COSSAK SQUAT

PARTE C) 6’ EMOM 30’’ ON 30’’ OFF:
RING-ROW
BICYCLE CRUNCH

PARTE D) 6’ EMOM 30’’ ON 30’’ OFF:
WALL SIT
PLANK COMMANDO

HYROX CLASS

WODDONE
COMPLETE 2 ROUNDS OF:

400m SYNCHRO RUN
20 DOUBLE DB THRUSTERS
50m SLED PUSH
immediately follow by 2 rounds of:
400m SYNCHRO RUN
20 DOUBLE DB DEVIL PRESS
100m DOUBLE DB F.CARRY
immediately follow by 2 rounds of:
400m SYNCHRO RUN
30 DB SNATCH
100m DOUBLE DB LUNGES
time cap 40’


>THURSDAY 28/03

CF CLASS

WU: 3 SETS
12 M WALKING LUNGES
12M SLED PUSH
12 HANG SHOULDER SHRUGH

PARTE A) EVERY 3’ X 12’
25 M SLED PUSH (INCREASE WEIGHT)
4/8 REPS STRICT PULL UPS

PARTE B) EVERY 5’ X 15’
50 M SLED PUSH (LIGHT WEIGHT)
16/12 CAL SKIERG
50 M SANDBAG HUG CARRY

ENDURANCE CLASS

WU: 9 – 6 – 3
SHUTTLE RUN
SQUAT JUMP
DOWN DOG

PARTE A) COMPLETE FOR TIME (12’)
800 M RUN
80 SIT UPS
160 LUNGES (BODY WEIGHT)

PARTE B) AMRAP 20’
2 WALL BALL
2 MB SHOULDERING
2 MB STEP UP OVER
*Add 2 reps to each exercise every round

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTEB A) TEST 8 RM
HIP-THRUST (1’’ FERMO)

PARTE B) EVERY 2’30’’ x 10’:
10-12 LEG CURL SU PANCA
10-12 CALF POLPACCI

PARTE C) EVERY 3’ X 12’:
10 PUSH-PRESS
12 PLATE GROUND TO OVH
15’’+15’’+15’’ PLANK /DX/SX


>FRIDAY 29/03

CF CLASS

TECNICA HANG SNATCH

ALTERNATIVA AVANZATA
EVERY 2’ X 8’
1 MUSCLE SNATCH
1 OVERHEAD SQUAT
2 HANG SNATCH
@40-60%

PARTE A) EVERY 2’ X 10’
3 HANG POWER SNATCH (NON CICLYNG) @65-80%

PARTE B) 5 ROUNDS OF (16’)
21 – 15 – 12  – 9 – 6 OVERHEAD SQUAT
BURPEES OVER
30 DOUBLE UNDERS

ENDURANCE CLASS

Wu: EMOM 6’
A)LATERAL PLANK 20” + 20”
B)40” SKIPP

PARTNER WOD – AMRAP – I GO YOU GO (EXERCISES ALTERNATED (17’)
6 INCHWORM PUSH UPS (A)
8 DBS PUSH PRESS (B)
10/7 CAL SKIERG (A)
12 HANG SNATCH (B)
14 KBS/DBS DEADLIFT (A)

PARTNER WOD – AMRAP – I GO YOU GO (EXERCISES ALTERNATED (17’)
8 DBS PUSH UPS (A)
10/7 CAL BIKERG (B)
12 DBS FRONT SQUAT (A)
14 DBS CLEAN (B)
20 JUMP OVER THE OBSTACLE (A)

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTEB A) TEST 8 RM
HIP-THRUST (1’’ FERMO)

PARTE B) EVERY 2’30’’ x 10’:
10-12 LEG CURL SU PANCA
10-12 CALF POLPACCI

PARTE C) EVERY 3’ X 12’
10 PUSH-PRESS
12 PLATE GROUND TO OVH
15’’+15’’+15’’ PLANK /DX/SX

HYROX CLASS

PARTE A:
EMOM 16’ (4 ROUNDS)

A) 10 FRONT/BACK SQUAT
B) 45” MAX REPS TUCK UPS
C) 45” MAX REPS PUSH UPS
D) REST

PARTE B:
TEAM OF 2

500m ROWER
20 BURPEES OVER THE ERG
20 SYNCHRO A.SWINGS
COMPLETE 5 ROUNDS FOR TIME
25’ TIME CAP


>SATURDAY 30/03

CF ADVANCED CLASS

Every min on min for 56 minutes (7 sets)

Min1: 15/12 cal row
min2: 8-12 burpees over the parallettes
min3: 15/12 cal ski erg
min4: 8 double kb hang clean 2×28/20kg
min5: 8/6-7 cal row
min6: 15 push ups
min7: 8/7 cal ski eg
min8: 8 double kb deadlift

GIRLS CLASS

WU: TECNICA BACK SQUAT

PARTE A) TEST 8 RM
BACK SQUAT

PARTE B) 3 ROUNDS:
8-10 BB MILITARY PRESS
6+6 SPLIT SQUA

PARTE C) 4 ROUNDS:
10 BICEPS CURL
10 HOLLOW ROCK
8 RING ROW
(rest 1’ every set)


>SUNDAY 31/03

Buona Pasqua a tutti!

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Orari d’apertura

Lun – Mar – Mer – Ven:
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Giovedì:
09:00 – 21:00

Sabato:
09:00 – 17:00

Domenica:
09:00 – 12:00

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