La mente è uno strumento potente e, quando si tratta di sport, può fare la differenza tra vincere e perdere. In particolare nel Crossfit dove la variazione continua impone alla mente un continuo sforzo per mantenere la concentrazione su ciò che più conta. Se vuoi essere il miglior atleta che puoi essere, devi concentrarti sul […]
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A. Bench Press 2:00 x 5: 8-8-8-8-8 reps @70-75% RX AMRAP 12: 12 Burpees 8 Handstand Push Ups 4 Snatch 60/40 Kg SCALED AMRAP 12: 12 Burpees 8 Handstand Push Ups 4 Snatch 50/30 Kg BASIC AMRAP 12: 12 Burpees 4 Wall wlaks 4 Snatch 30/20 Kg
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A. “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: RX 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Push-Ups 16 Air Squats immediately followed […]
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A. Every 2 minutes, for 24 minutes (10 sets): Clean&Jerk x 1 rep *Sets 1-2 = 2 reps @ 70-75% *Sets 3-4 = 1 rep @ 80-85% *Sets 5-6 = 1 rep @ 86-90% *Sets 7-8 = 1 rep @ 91-95% *Sets 9-10 = 1 rep @ 95-99% *Sets 11-12 = 1 rep @ 101% […]
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A. Four sets of: Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes RX For time: 1300 Meter Run 60 Pull-Ups 30 Dumbbell Box Step-Overs (50cm Box for all; 2×22.5/15 Kg DBs) Time cap: […]
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A. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]
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A. Every 2 minutes, for 24 minutes (10 sets): Snatch x 1 rep *Sets 1-2 = 2 reps @ 70-75% *Sets 3-4 = 1 rep @ 80-85% *Sets 5-6 = 1 rep @ 86-90% *Sets 7-8 = 1 rep @ 91-95% *Sets 9-10 = 1 rep @ 95-99% *Sets 11-12 = 1 rep @ 101% […]
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A. Every 2:00×6: Front Squat 3-3-3-3-3-3 from 75% to 90% RX 650m run 5 Wall Walks 45 Thurster 45/25 Kg 5 Wall Walks 45 Chest to Bar 5 Wall Walks Time cap: 18 minutes SCALED 400m run 3 Wall Walks 45 Thurster 35/20 Kg 3 Wall Walks 45 Pull Ups 3 Wall Walks BASIC […]
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A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 secondsB. RX For time: 21 Deadlifts (90/65 Kg) 400 Meter Run 15 Deadlifts […]
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A. RX In team of 2 30 Snatch 60/40 Kg 400m run as a pair 30 Clean 60/40 Kg 400m run as a pair 30 Clean 60/40 Kg 400m run as a pair 120 Wall Ball 90 Push Ups 60 Overhead lunge 1×22.5/15 Kg 30 Devils Press 1×22.5/15 Kg Time Cap: 40 SCALED […]
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