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

Arena Travagliato

>MONDAY 19/02

CF CLASS

Wu EMOM 12’
A)30” WALL SIT
B)30” SUPERMAN HOLD
C)30” DEADLIFT INCREASE WEIGHT
D)REST

PARTE A) EVERY 2’30” X 10’
4 REPS DEADLIFT @95/100% 4RM

PARTE B) EVERY 2’ X 6’
8 REPS BB MILITARY PRESS

PARTE C) WORKOUT 19.4 (12’) FOR TOTAL TIME:
3 ROUNDS OF:
10 SNATCHES @43/30
12 BAR-FACING BURPEES
THEN, REST 3 MINUTES BEFORE CONTINUING WITH:
3 ROUNDS OF:
10 BMU/PULL UPS
12 BAR-FACING BURPEES

ENDURANCE CLASS

WU: CORE WORK – EMOM 9’
A) 6 SPIDERMAN PUSH UPS
B)12 HOLLOW ROCKS
C) 6 CANDLESTICK LEG RAISES

PARTNER WOD COMPETE 5 ROUNDS OF
12 SYNCHRO PLATE OVERHEAD LUNGES
24 BURPEES PLATE JUMP
THEN … COMPLETE 5 ROUNDS OF
24 PARTNER WALL BALL
80 SINGLE UNDERS
THEN… COMPLETE 5 ROUNDS OF
16 SYNCHRO AMERICAN SWING
32 KBS DEADLIFT

GIRLS CLASS

PARTE A) 4 ROUNDS
10+10 SPLIT SQUAT
8-10 BICEPS CURL

PARTE B) EVERY 2’30” X 10’:
14 SQUAT
14 DIP BOX

PARTE C) EVERY 2’ X 10’:
6 UP AND DOWN
6+6 LATERAL WALK WITH BAND
6+6 SANCI CON L’ELASTICO

HYROX CLASS

PARTE A:
EVERY 3’ X 12’ (4 ROUNDS)

6-4-2-8 DEADLIFT *
25m SLED PULL/PUSH
*Sali con il carico fino ad una doppia, poi scendi e fai una serie qualitativa di 8 reps con carico medio-basso.

PARTE B:
EMOM 25’ (5 ROUNDS)

1) 20m SLED Pull/pull
2) 10-7 CAL SKI ERG
3) 80m F. CARRY
4) 20 BW LUNGES
5) REST


>TUESDAY 20/02

CF CLASS

WU: WARM UP RIPASSO DOUBLE UNDERS
+
RIPASSO BUTTERFLY PULL UPS

PARTE A) EMOM 12’
A)20” MAX REPS BUTTERFLY PULL UPS
B) 20” MAX REPS DU’S
D) 12 BB LUNGES (INCREASE WEIGHT)

PARTE B) PARTNER WOD – EVERY 2’ X 18’ (3 ROUNDS)
A)30 GHD SIT UPS
B)40/30 CAL ASSBIKE/BIKERG
C) 3 SYNCHRO WALL CLIMB + 5 SYNCHRO DB SQUAT SNATCH DX + 5 SX

ENDURANCE CLASS

Wu: AMRAP 3’
14 MOUNTAIN CLIMBERS
14 SIT UPS
14 AIR SQUAT

EVERY 5’ X 10’
20/16 CAL BIKERG
10 HEAVY WEIGHT DB SNATCH
10/8 CAL BIKERG
20 LIGHT WEUGHT DB C&J
REST 3’

EVERY 5’ X 10’
20 STEP UP OVER
10 HEAVY WEIGHT WALL BALL
10 BOX JUMP OVER
20 HEAVY WEIGHT WALL BALL
REST 3’

EVERY 5’ X 10’
10 SHUTTLE RUN (7+7=1)
10 PLATE SIT UPS
5 SHUTTLE RUN
20 LIGHT WEIGHT PLATE SIT UPS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8+8 ONE LEG RDL X 2 SETS
6+6 ONE LEG RDL X 2 SETS

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

PARTE C) 4 ROUNDS – REST 1’ EVERY ROUND
12 PLATE GOUND TO OVERHEAD
12 TUCK UPS
12 RUSSIAN SWING


>WEDNESDAY 21/02

CF CLASS

Wu: MOBILITA POLSI

THEN 2 ROUNDS
5 HANG MUSCLE CLEAN
5 FRONT SQUAT
5 DL

PARTE A) TECNICA SQUAT CLEAN
EMOM 8’
1-2-3-4 SETS) 2 SQUAT CLEAN @LW
5-6-7-8 SETS) 1 SQUAT CLEAN @MW

EVERY 2’ X 6’
1 SQUAT CLEAN TO FIND HEAVY REP

PARTE B) PARTNER WOD – 2 ROUNDS OF:
100 DU’S/200 SU’S
20 HANG POWER CLEAN
20 TOES TO RING
100 DU’S/200 SU’S
20 FRONT SQUAT
10 SYNCHRO FACING BURPEES

ENDURANCE CLASS

3 ROUNDS
30 JUMPING JACK
15 SHOULDER TOUCH
10 ONE DB HANG CLEAN (5+5)

PARTNER WOD – EVERY 7’ X 42’ (3 ROUNDS)
A)3 ROUNDS-IGYG
200MT SKIERG
15 DBS HANG CLEAN
10 PUSH UPS
B) 3 ROUNDS-IGYG
20 LATERL JUMP OVER THE OBSTACLE
15 V-UPS
10 DBS SHOULDER TO OVERHEAD

GIRLS CLASS

Wu: 10’ GLUTE ACTIVATION

PARTE A) 4 ROUNDS

10 HIP-THRUST (1’’ FERMO)
8 HIP-THRUST (1’’FERMO)

PARTE B) EVERY 2’30’’ x 10’:
8-10 BB ROW
10 DBS RDL

PARTE C) EVERY 3’ X 12’

8-10 ALZATE POSTERIORI
8-10 RING ROW
10 HOLLOW ROCKS

HYROX CLASS

EMOM 36’ (6 ROUNDS)
Alterna un round SI ad un round HI

5 ROUNDS SLOW INTENSITY
5 ROUNDS HIGH INTENSITY

A) 7-5 CAL SKI ERG
B) 10-7 CAL ROWER
C) REST
A) 12-9 CAL SKI ERG
B) 16-12 CAL ROWER
C) REST


>THURSDAY  22/02

CF CLASS

Wu: 3 ROUNDS
7 AUSTRALIAN PULL UPS
20” HAS HOLD
14 LUNGES

PARTE A) EVERY 90” X 18’ (4 ROUNDS)
A)10 M SLED PULL 80/50KG + 10 MT SLED PUSH
B)14 FRONT RACK LUNGES
C)7 STRICT HSPU
D)REST

PARTE B)TEAM OF 3 WOD– COMPLETE FOR TIME
21 SYNCHRO SHOULDER TO OVERHEAD (2)
200 MT SLED PUSH
21 SYNCHRO THRUSTER (2)
1200 MT ROWER
21 SYNCHRO OVERHEAD SQUAT (2)
1200 MT RUN (3)

ENDURANCE CLASS

Wu: EMOM 9’ (INCREASE PACE)
A) 40” BIKE
B) 40” ROW
C) 40” UP&DOWN

EVERY 3’ X 36’ (3 ROUNDS OF)
A) 500/400 MT ROWER
B) 12 BURPEES BAR TARGET + 12 BROAD JUMP (1,5/1MT)
C) 1200/1000 MT BIKERG
D) 12 DBS FLOOR PRESS + 12 DB SIT UPS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
10 DBS CHEST PRESS
8+8 ONE LEG HIP-THRUST

PARTE B) EVERY 2’30” X 7’30’’:
8+8 BULGARIAN SQUAT

PARTE C) 6’ EMOM 30’’ ON 30’’ OFF:
SINGLE UNDERS
BICYCLE CRUNCH

PARTE D) 6’ EMOM 30’’ ON 30’’ OFF:
RING ROW
LATERAL RAISES


>FRIDAY 23/02

CF CLASS

Wu: RAMPING ON FRONT SQUAT

PARTE A) EVERY 2’30” X 10’
2 – 2 – 1 – 1 FRONT @95/100% 4 RM
STRICT PULL UPS RIR1

PARTE B) 17.1 – FOR TIME (20’)
10 DUMBBELL SNATCHES
15 BURPEE BOX JUMP-OVERS
20 DUMBBELL SNATCHES
15 BURPEE BOX JUMP-OVERS
30 DUMBBELL SNATCHES
15 BURPEE BOX JUMP-OVERS
40 DUMBBELL SNATCHES
15 BURPEE BOX JUMP-OVERS
50 DUMBBELL SNATCHES
15 BURPEE BOX JUMP-OVERS

ENDURANCE CLASS

Wu: 20 – 10 – 5
LIGHT DB SNATCH
COSSACK SQUAT

EMOM 20’:
A)11/8 CAL SKIERG
B)11 DBS HANG SNATCH
C)8 DBS FRONT RACK LUNGES
D)6 SHUTTLE RUN (7+7=1)
E) REST

EMOM 20’:
A)11/8 CAL ASSAULT
B)11 SUMO DL HIGH PULL
C)6 SECTION KBS FARMER CARRY (7=1)
D) 6 INCHWORM PUSH UPS
E) REST

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
10 DBS CHEST PRESS
8+8 ONE LEG HIP-THRUST

PARTE B) EVERY 2’30” X 7’30’’:
6+6 BULGARIAN SQUAT

PARTE C) 6’ EMOM 30’’ ON 30’’ OFF:
SINGLE UNDERS
BICYCLE CRUNCH

PARTE D) 6’ EMOM 30’’ ON 30’’ OFF:
RING ROW
LATERAL RAISES

HYROX CLASS

PARTE A:
EVERY 3’ X 12’ (4 ROUNDS)

6-4-2-8 BACK SQUAT *
(10+10) One arm Kb ROw
*Sali con il carico fino ad una doppia, poi scendi e fai una serie qualitativa di 8 reps con carico medio-basso.

PARTE B:
E2MOM 30’ (3 ROUNDS)

1. 90” SHUTTLE RUN
2. 15-20 BURPEES BROAD JUMPS
3. 30 WALL BALLS
4. 25-20 /18-15 CAL ROWER
5. REST


>SATURDAY 24/02

CF ADVANCED CLASS

PARTE A) AEROBIC POWER
Every 4 min for 5 sets (20 minutes)
25″ all out of

8/7 cal Ab
max reps burpees

PARTE B) WORK CAPACITY
For time
21-15-9
toes to bar
box jumps over
rest 3′, then…

21-15-9 a. swings
75 double unders
rest 3′, then…

21-15-9
kb goblet squat
bar muscle up

GIRLS CLASS

WU: TECNICA STACCO

PARTE A) 4 ROUNDS:
8 STACCHI SUMO

PARTE B) 3 ROUNDS:
12 WALKING LUNGES
12 PULLEY WITH BAND

PARTE C) 4 ROUNDS:
10 PUSH PRESS
15 PLATE SIT-UPS
30’’ WALL SIT
(rest 1’ every set)


>SUNDAY 25/02

ENDURANCE CLASS

COMPLETE FOR TIME (40’)
3 ROUNDS OF
250 MT RUN
250 MT SKIERG
3 ROUNDS OF
250 MT RUN
250 MT ROW
3 ROUNDS OF
250 MT RUN
25 MT SLED PUSH
3 ROUNDS OF
250 MT RUN
100 MT FARMER CARRY

Close

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Giovedì:
09:00 – 21:00

Sabato:
09:00 – 17:00

Domenica:
09:00 – 12:00

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