>MONDAY 13/02

CROSSFIT CLASS

PARTE A – WARM UP WITH DOUBLE UNDERS + TECNICA TOES TO BAR

EMOM 15’
A) 12 DEFICIT PUSH UPS
B) 6 STRICT TOES TO BAR / LEG RAISES
C) REST

PARTE B – AMRAP 15’
5 DOUBLE KETTLEBELL SWINGS
10 TOES TO BAR
15 DOUBLE KETTLEBELL DEADLIFT
20 DOUBLE UNDERS

ENDURANCE CLASS

PARTNER WOD – COMPLETE 4 ROUNDS FOR TIME (44’):
50 CAL BIKERG
20 SYNCHRO AIR SQUAT
50 PARTNER WALL BALL
20 SYNCHRO LUNGES
50 AMERICAN SWING
20 SYNCHRO BURPEES

GIRLS CLASS

PARTE A) EVERY 2’:30’’ X 10’:
8 BACK SQUAT x 2 sets
6 BACK SQUAT x 2 sets

PARTE B) EVERY 2’30” X 10’:
8 PUSH-UPS SU RIALZO (BOX)
6+6 REVERSE LUNGES (BARBELL OR DUMBELL)

(last set max reps)

PARTE C) EMOM 9’:
A) 30’’ COPENHAGEN PLANK DX
B) 30’’ COPENHAGEN PLANK SX
C) 8 PRESS MANUBRI

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>TUESDAY 14/02

CROSSFIT CLASS

PARTE A: 10’ WARM UP + TECNICA CLEAN DEADLIFT

EMOM 12’
A) 6 CLEAN DEADLIFT
B) 12 HOLLOW ROCKS
C) REST

PARTE B: COMPLETE FOR TIME
21 FRONT SQUAT
500/400 m ROWER
15 FRONT SQUAT
400/350m ROWER
9 FRONT SQUAT
300/250m ROWER

ENDURANCE CLASS

EVERY 2’ X 40’ (4 ROUNDS):
A) 20/16 CAL ROWER
B) 20 SOFT BOX JUMP OVER
C) 6+6 ONE ARM DEVIL PRESS (DX+SX)
D) 30 SIT UPS
E) 20 RING ROW/PUSH UPS

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’’:
8+8 ROMANIAN DEADLIFT SINGLE LEG x 2 sets
6+6 ROMANIAN DEADLIFT SINGLE LEG x 2 sets

PARTE B) EVERY 2’ X 10’:
6+6 STEP UP 
8 ALZATE LATERALI

(last set max reps)

PARTE C) EMOM 9’:
A) 6+6 DUMBELL ROW
B) 10 CHRUNCH
C) 6+6 KICK BACK WITH BAND

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>WEDNESDAY 15/02

CROSSFIT CLASS

PARTE A – TECNICA HANDSTAND PUSH UPS

EMOM 15’
A) 6-10 x STRICT HANDSTAND PUSH UPS
B) 10-14 x GHD SIT UPS
C) 6-10 x STRICT PULL UPS
D) 10-14 x PISTOL SQUATS
E) 20” x DOUBLE UNDERS

PARTE B – in 15’ running clock

CASH IN: 20 BURPEES LINE FACING

in the remaining time…. Amrap
15 PULL UPS
12 WALL BALL
9 BROAD JUMPS

ENDURANCE CLASS

PARTE A: EVERY 4’ X 16’:
7 DOUBLE DB HANG CLEAN&JERK
15 REVERSE BURPEES
210 SINGLE UNDERS

PARTE B: EVERY 5’ X 20’:
7 FLOOR PRESS
15 DBS FACING BURPEES
21 DBS THRUSTER

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 12’30’’:
10 HIP THRUST x 2 sets
8 HIP THRUST x 2 sets

Last set max reps

PARTE B) EVERY 2’30’’X 10’:
8 BENCH PRESS (DUMBELL)
14 KB SWING

PARTE C) EMOM 9’:
A) 6+6 COSSAK SQUAT
B) 30” PLANK
C) 7 SQUAT + 7 SQUAT JUMP

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>THURSDAY 16/02

CROSSFIT CLASS

PARTE A: WARM UP + TECNICA OVERHEAD SQUAT EMOM 16’:
A) 8 EMPTY BARBELL PUSH PRESS BTN
B) REST
C) 8 OVERHEAD SQUAT FROM RACK
D) REST

PARTE B – COMPLETE 4 ROUNDS FOR TIME
12 SHOULDER TO OVERHEAD
50 DOUBLE UNDERS / 10 CAL BIKE
12 TOES TO BAR

ENDURANCE CLASS

EVERY 10’ X 40’:
2000 M BIKERG
50 SIT UPS
40 GOBLET SQUAT
30 DB SNATCH
20 INCH WORM PUSH UPS

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 10’:
8 DEADLIFT (SUMO) x 2 sets
6 DEADLIFT (SUMO)x 2 sets

PARTE B) EVERY 2’30” X 10’:
6+6 SPLIT SQUAT
10 BICEPS CURL 

(last set max reps)

PARTE C) EMOM 9’:
A) 12 GLUTE BRIDGE (WITH BAND)
B) 10 CRUNCH 
C) 40’’ SINGLE UNDER

ROWER CLASS

WARM UP 50 CAL

2000 M TEST

3’ REST

300M X 10 REST 20” FOR TIME
200 M X10 REST 20” FOR TIME
100M X 10 REST 20” FOR TIME

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>FRIDAY 17/02

CROSSFIT CLASS

OPEN 23.1

ENDURANCE CLASS

EVERY 90” X 36’ (4 ROUNDS):
8 – 10 – 12 – 14 DOUBLE DB HANG SNATCH
8 – 10 – 12 – 14 DOUBLE DB STEP UP OVER
16 – 20 – 24 – 28 LATERAL HOPS
16 – 20 – 24 – 28 V-UPS ALTERNATI
4 – 5 – 6 – 7 BROAD JUMP + SQUAT JUMP

GIRLS CLASS

PARTE A) EVERY 2’30’’ X 10’:
8 DEADLIFT (SUMO) x 2 sets
6 DEADLIFT (SUMO)x 2 sets

PARTE B) EVERY 2’30” X 10’:
6+6 SPLIT SQUAT
10 BICEPS CURL 

(last set max reps)

PARTE C) EMOM 8’:
A) 8 GLUTE BRIDGE (WITH BAND)
B) 10 CRUNCH
C) 40’’ SINGLE UNDER

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>SATURDAY 18/02

CROSSFIT CLASS

OPEN 23.1

GIRLS CLASS

PARTE A) EVERY 2’30” X 10’:
8 + 8 BULGARIAN SPLIT SQUAT
15 GLUTE BRIDGE WITH BAND 

PARTE B) EVERY 2’30” X 10’:
10 + 10 LATERAL WALK 
8 BARBELL MILITARY PRESS

PARTE C) EVERY 2’ X 9’:
30’’ REVERSE PLAK
8 RING ROW
15 SIT UPS

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>SUNDAY 19/02

ENDURANCE CLASS

FROM 0:00 TO 20:00

PARTNER WOD – WOD 4 MODENA WINTER CHALLENGE 2023

8 ROUNDS OF:
400 M ROWER (ATHLETE A)
25 WALL BALL @15/12 KG – 12/9 KG – 9/6KG (ATHLETE B)

FROM 20:00 TO 40:00

PARTNER WOD – COMPLETE 5 ROUNDS OF:
16 SYNCHRO DB SNATCH
60 SINGLE UNDERS (ATHLETE A)
16 SYNCHRO MB GROUND TO SHOULDER
60 SINGLE UNDERS (ATHLETE B)
300 M ROWER