WORKOUT CF/ED/GIRL/ROWER WEEK 5 | 2023
>MONDAY 30/01
CROSSFIT CLASS
PARTE A – STRENGTH DEADLIFT
FROM 0:00 TO 20:00:
TO FIND 6 HEAVY REPS
THEN… 4 SETS BACK OFF: 6 REPS @80% 6 HEAVY REPS (REST 2’ BETWEEN SET)
PARTE B – COMPLETE
EMOM 4’:
13/9 CAL ROWER
EMOM 4’:
9 BURPEES PLATE JUMP
EMOM 4’:
13 OVERHEAD PLATE LUNGES
EMOM 4’:
9 BB THRUSTER @40/25-30/20KG
ENDURANCE CLASS
A) STRENGTH – 12’ EMOM:
1) 30” WALL SIT + 5 SQUAT JUMPS
2) 30” PLANK IN PUSH UPS POSITION + 5 PUSH UPS
3) 12 DUMBBELL SIT UP INTO SQUAT JUMP
B) STRENGTH – 10’ EMOM:
1) 30” LUNGES INTO STEP UP DX
2) 30” LUNGES INTO STEP UP SX
C) CORE CONDITIONING – EVERY 2’30” FOR 15 MINUTES (6 SETS):
25 DOUBLE DUMMBELL DEADLIFT
25 HOLLOW ROCKS
10 SUPINE LEG RAISES
GIRLS CLASS
PARTE A) EVERY 2’ X 12’:
6/8 HIP-THRUST (INCREASE WEIGHT EVERY SET)
PARTE B) EVERY 2’30” X 10’:
8 ALZATE LATERALI
6+6 BULGARIAN SPLIT SQUAT
PARTE C) EMOM 8’:
A) 30” HOLLOW HOLD/ 8 AB WHEEL
B) 12 PUSH-DOWN ELASTICO
>TUESDAY 31/01
CROSSFIT CLASS
PARTE A: 10’ WARM UP + TECNICA HAND STAND PUSH UPS
FITNESS: EVERY 2’30” x 10’
20” 3 POINTS HAND STAND HOLD + 20” HOLLOW HOLD + 5 BOX PIKE PUSH UPS
PERFORMANCE: EVERY 2’30” x 10’
20” HAND STAND HOLD + 2/4 STRICT HSPU + 4/8 KIPPING HAND STAND PUSH UPS
PARTE B: PARTNER WOD – I GO YOU GO – COMPLETE 16 ROUNDS (22’):
FITNESS
8 ONE ARM DEVIL PRESS
8 ONE ARM DB FRONT SQUAT DX
8 ONE ARM SHOULDER PRESS
8 ONE ARM DB FRONT SQUAT SX
8 ONE ARM DB FRONT RACK LUNGES
PERFORMANCE
8 ONE ARM DEVIL PRESS
8 ONE ARM DB THRUSTER DX
8 PULL UPS
8 ONE ARM DB THRUSTER SX
8 ONE ARM OVERHEAD LUNGES
ENDURANCE CLASS
A) CONDITIONING – EVERY MINUTE ON MINUTE FOR 40 MINUTES (5 SETS):
1) 25” OF DB / KB LUNGES
2) 25” OF BURPEES / ERG
3) 25” OF BARBELL CLUSTER
4) 25” OF SIT UP
5) 50” OF DB / KB LUNGES
6) 50” OF BURPEES / ERG
7) 50” OF BARBELL CLUSTER
8) 50” OF SIT UP
GIRLS CLASS
PARTE A) EVERY 2’ X 12:
6 BACK SQUAT (INCREASE WEIGHT EVERY SET)
PARTE B) EVERY 2’30” X 10’:
8+8 DUMBELL ROW
20’’+20’’ COPENHAGEN PLANK
PARTE C) EMOM 6’:
A) 6/8 PUSH-UPS
B) 30” PLANK
>WEDNESDAY 01/02
CROSSFIT CLASS
PARTE A – STRENGTH BACK SQUAT:
FROM 0:00 TO 16:00
FIND 6 HEAVY REPS OF BACK SQUAT
THEN … 3 SETS BACK OFF: 6 REPS @80% 6 HEAVY REPS (REST 2’ BETWEEN SET)
PARTE B – COMPLETE FOR TIME (17’):
FITNESS:
3 WALL CLIMB
12 SYNCHRO DBS FRONT SQUAT (2)
90 PARTNER WALL BALL (2)
12 SYNCHRO DBS SHOULDER TO OVERHEAD (2)
6 WALL CLIMB
18 SYNCHRO DBS FRONT SQUAT (2)
60 PARTNER WALL BALL (2)
18 SYNCHRO DBS SHOULDER TO OVERHEAD (2)
9 WALL CLIMB
24 SYNCHRO DBS FRONT SQUAT (2)
30 PARTNER WALL BALL (2)
24 SYNCHRO DBS SHOULDER TO OVERHEAD (2)
PERFORMANCE:
3 ROPE CLIMB
12 SYNCHRO FRONT SQUAT (2)
90 PARTNER WALL BALL (2)
12 SYNCHRO SHOULDER TO OVERHEAD (2)
6 ROPE CLIMB
18 SYNCHRO FRONT SQUAT (2)
60 PARTNER WALL BALL (2)
18 SYNCHRO SHOULDER TO OVERHEAD (2)
9 ROPE CLIMB
24 SYNCHRO FRONT SQUAT (2)
30 PARTNER WALL BALL (2)
24 SYNCHRO SHOULDER TO OVERHEAD (2)
ENDURANCE CLASS
CONDITIONING – 3 ROUNDS FOR QUALITY
4’ AMRAP OF:
12 DB/KB SNATCH
9 BURPEES OVER
6 STEP UP
2’ REST
4’ AMRAP OF:
12 DB/KB CLEAN AND JERK
9 PUSH UPS
6 BROAD JUMPS
2’ REST
GIRLS CLASS
PARTE A) EVERY 2’X 12’:
6 STACCHI SUMO
PARTE B) EVERY 2’ 30’’X 10’:
10 SQUAT CON MANUBRI (3’’ SALI, 3’’ SCENDI)
8 BICEPS CURL
PARTE C) EMOM 8’:
A) 8 LEG CURL CON MANUBRIO
B) 15 SIT UPS
>THURSDAY 02/02
CROSSFIT CLASS
HERO WOD – ZEUS
PERFORMANCE– 3 ROUNDS FOR TIME
30 WALL BALL SHOTS (9/6 KG)
30 SUMO DEADLIFT HIGH-PULL (43/25 KG)
30 BOX JUMP
30 PUSH PRESSES (43/25 KG)
30 CALORIE ROW
30 PUSH-UPS
10 BACK SQUATS (BODYWEIGHT)
FITNESS– 3 ROUNDS FOR TIME
30 WALL BALL SHOTS (7/3 KG)
30 SUMO DEADLIFT HIGH-PULL (30/17 KG)
30 STEPS UP
30 PUSH PRESSES (30/17 KG)
30 CALORIE ROW
30 PUSH-UPS
10 BACK SQUATS (30/17)
ENDURANCE CLASS
A) ACTIVATION – 8’ EMOM:
1) 20” DETH MARCH + 20” RUSSIAN BABY MAKERS
2) 20” GOOD MORNING + 20” LATERAL LUNGES
B) STRENGTH – 20’ EMOM:
1) 45” ROMANIAN DEADLIFT
2) 12 BARBELL SHOULDER PRESS
3) 24 BARBELL THRUST
4) 12 BARBELL FLOOR PRESS
C) CONDITIONING – 12’ AMRAP:
21-18-15-12-9-6-3
DOUBLE KETTLEBELL THRUSTERS
BURPEES
GIRLS CLASS
PARTE A) EVERY 2’ 30’’X 10’:
8 ROMANIAN DEADLIFT
PARTE B) EVERY 2’30” X 10’:
6+6 AFFONDI ANTERIORI
10 SHOULDER PRESS MANUBRI
PARTE C) EMOM 8’:
A) 8 GHD BACK EXTENSION
B) 8 + 8 LATERAL WALK
ROWER CLASS
WARM UP
50 CARL PROGRESSIVE
A) 500 M X 4 REST 1’
REST 2’
B) 600 M X 3 REST 1’
REST 2’
C) 700M X 2 REST 1’
REST 2’
D) 800M X 1 TEST 1’
REST 2’
E) 1000 M
>FRIDAY 03/02
CROSSFIT CLASS
PARTE A: WEIGHTLIFTING – TECNICA JERK
EMOM 16’:
A) 4 SPLIT/PUSH JERK
B) REST
C) 8 PUSH PRESS
D) REST
PARTE B – COMPLETE 2 ROUNDS OF (14’):
FITNESS
20 DBS CLEAN
12 KNEE TO CHEST
20 DBS FRONT SQUAT
12 RING ROW
20 DBS PUSH PRESS
12 PUSH UPS HAND RELEASE
PERFORMANCE
20 HANG POWER CLEAN @30/20KG – 25/20KG
12 TOES TO BAR
20 THRUSTER
12 PULL UPS
20 SHOULDER TO OVERHEAD
12 HSPU
ENDURANCE CLASS
A) ACTIVATION – 9’ EMOM:
1) 30” OF SCAPULAR CIRCONDUCTIONS IN PUSH UP POSITION
2) 20” LATERAL PLANK DX + 20” LATERAL PLANK SX
3) 30” DOG BIRD
B) STRENGTH – 4 SETS FOR QUALITY:
12 DIP
20” REST
12 CLOSE GRIP PUSH UPS
2’ REST
C) CONDITIONING – 15’ AMRAP:
30 CAL ERG / 25 BURPEES
60 AIR SQUAT
30 DB / KB PUSH PRESS
GIRLS CLASS
PARTE A) EVERY 2’ 30’’X 10’:
8 ROMANIAN DEADLIFT
PARTE B) EVERY 2’30” X 10’:
6+6 AFFONDI ANTERIORI
10 SHOULDER PRESS MANUBRI
PARTE C) EMOM 8’:
8 GHD BACK EXTENSION
8 + 8 LATERAL WALK
>SATURDAY 04/02
CROSSFIT SPECIAL CLASS – BARBELL CYCLING TECNIQUE
PARTE A- E2MOM 8’:
10 – 8 – 6 – 4
BOUNCING HANG POWER SNATCH (INCREASE WEIGHT EVERY SETS)
E2MOM 8’:
5 – 4 – 3 – 2
SQUAT SNATCH NO HIP (INCREASE WEIGHT EVERY SETS)
PARTE B – TEAM OF THREE – 3 ROUNDS
ROUND 1
ATHLETE A: 50 WALL BALL
30 PULL UP SYNCHRO OF 3
30 SHOULDER TO OVERHEAD SYNCHRO OF 2
ROUND 2
ATHLETE B: 50 WALL BALL
30 PULL UP SYNCHRO OF 3
30 SHOULDER TO OVERHEAD SYNCHRO OF 2
ROUND 3
ATHLETE C: 50 WALL BALL
30 PULL UP SYNCHRO OF 3
30 SHOULDER TO OVERHEAD SYNCHRO OF 2
RUN TO THE FINISH LINE
GIRLS CLASS
PARTE A) EVERY 2’ X 12’:
6 FRONT SQUAT
PARTE B) EVERY 2’30” X 10’:
8 FLOOR PRESS
6+6 REVERSE LUNGES (BARBELL)
PARTE C) EMOM 8’:
30’’ HOLLOW POSITION
8 FRENCH PRESS
>SUNDAY 05/02
ENDURANCE CLASS
HERO WOD MODIFICATED– MCGHEE – AMRAP 30 minutes
17 KBS DEADLIFTS
13 PUSH-UPS
9 SOFT BOX JUMPS
HERO WOD – OMAR – For Time
10 DBS THRUSTERS
15 DBS FACING BURPEES
20 DBS THRUSTERS
25 DBS FACING BURPEES
30 DBS THRUSTERS
35 DBS FACING BURPEES
