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Crossfit

Esercizi proposti

Angie

For time:

  • pull-up X 100

  • push-up X 100

  • sit-up X 100

  • squat X 100

Cap time 20 minutes [1].

Barbara

5 rounds for time, 3 minutes rest between rounds:

  • 20 pull-ups

  • 30 push-ups

  • 40 sit-ups

  • 50 squats

Cap time 3*3*5 < 45 minutes [1]

Chelsea

Each round on the minute for 30 minutes [1]:

  • Pull up X 5

  • Push up X 10

  • Squat X 15

40 seconds and 20 rest.

Diane

21-15-9 reps. 3 round for time [1].

For rookies 7-5-3

  • Deadlift 100 kg

  • Handstand push- ups

Elizabeth

21-15-9 reps. 3 round for time [1].

For rookies 7-5-3

  • Clean 60 kg

  • Ring Dips

Fran

21-15-9 reps. 3 round for time [1].

For rookies 7-5-3

  • Thruster 45 kg

  • Pull-ups

Sidio
150929

10 minuti snatch per 2 ripetizioni

5 reps: 20 Sit up 10 Deadlift 5 Weighted toes to bar

16052016 full body

Buy in X3:

10 indu push up
10 reverse crunch
10 air squat

Then:

Every 4' for 20':
5 handstand push up
10 toes to bar
20 alternate pistol squat

Tipologie d’allenamento

Amrap 4X5'

  • Gambe

    • Plyometric Jump

  • Braccia. Scegliere tra i seguenti.

    • Barbell:

      • 10 High Pull

      • 10 Barbell Row

      • 10 Shoulder press

      • 10 Clean

  • Spalle, dorsali

    • Rowing

  • Core

    • 10 Wall Ball

    • 10 Half burpees

1. CrossFit Journal Issue 13 - September 2003: link