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WOD del giorno:

  • Lunedi 2 Dicembre

    1. Warm Up
    3 Steady Rounds
    :20 Hanging L-Sit Hold
    16 Duck Walk Steps
    10 Empty Bar Front Squats

    2. Lift – For Weight
    Every 2 Minutes For 12 Minutes
    (1) 3-second Pause Front Squat

    3. Conditioning – For Time
    4 Rounds
    15 Power Snatch ( 50 / 35 )
    40 Lunges Static Kb Front Rack ( 24/16 )
    20 mt Hsw
    Target Time: 16-21 minutes
    *Modification Options
    – Lighter barbell
    – Shorter HS walk distance, or :90 of practice
    – 5 wall walks instead of HS walking

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  • Martedi 3 Dicembre

    1. Warm Up

    2 Rounds
    30” Hollow Body

    30 Kbs Swing

    20 Good Morning

    20 Hip Risw

    2. Lift- For Weight
    Deadlift – 12 min
    1×6@60%
    1×5@70%
    1×4@80%
    1×1@90%
    Touch and Go

    3. Interval – For Time
    3 Rounds – cap 21 min
    15/12 Calorie Row
    9 Clean and Jerk ( 60/40 )
    6 Bar Muscle Ups
    Rest 5:00
    3 Rounds
    15/12 Calorie Row
    9 Clean and Jerk ( 70/45 )
    6 Bar Muscle Ups
    Target Time: 6-8 minutes per 3 rounds
    *Modification Options
    – Lighter clean and jerk
    – Fewer bar muscle up, jumping bar muscle ups, or burpee pull ups

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  • Mercoledi 4 Dicembre

    1. Warm Up
    3 Rounds
    10 Burpees
    15 Walking Lunge Steps
    20 DB Push Press

    2. Lift – For Weight
    Strict Press – 12 min
    3×12
    Build across sets, maintain speed.

    3. Interval – For Reps
    AMRAP 2:00 x 4
    15 HSPU
    8 Deadlifts ( 120/80 )
    Max Rep Double Unders in remaining time
    Rest 2:00
    Target Score: 75+ double unders each round
    *Modification Options
    – Fewer HSPU or push ups
    – Lighter deadlift
    – Single unders

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  • Giovedi 5 Dicembre

    1. Warm Up
    2 Rounds
    15 Calorie Row
    20 Band Pull-Aparts
    25 Wall Balls
    :30 Hollow Hold

    2. Conditioning – For Time
    35-25-15-5 Burpee Over a Wall
    8-10-12-14 Squat Clean Thruster ( 70/40 )
    Target Time: 30 min
    *Modification Options
    – Burpee box jumps instead of a “wall” (do not add reps)
    – Lighter cluster

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  • Venerdi 6 Dicembre

    1. Warm Up – For Completion
    AMRAP 6:00
    20” Sit Ups Mb
    Run 100m
    20” Sandbag Bear Hug
    Run 100m
    Then
    Floss shoulders*
    Perform 10 Strict press with an empty bar with floss on each side.

    2. Lift – For Weight
    Every 2 Minutes For 12 Minutes
    5 Tempo Loading Front Squats
    5 Second Eccentric (Lowering)
    1 Second Pause
    Fast Concentric (Lifting)

    3. Conditioning – For Time
    Run 600m
    15 Pull ups
    20 Push Jerk ( 45 / 30 )
    15 Pull ups
    20 Push Jerk
    15 Pull ups
    Run 600m
    Target Time: 7-10 minutes
    *Modification Options
    – Fewer pull ups (10-12)
    – Lighter barbell

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  • Sabato 7 Dicembre

    HERO WOD

    “Jenkins”

    AMRAP (with a Partner) in 40 minutes

    50 Burpees

    400 meter Run

    50 Kettlebell Swings (24/16 kg)

    400 meter Run

    50 Pull-Ups

    400 meter Run

    50 Push-Ups

    400 meter Run

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