Wod dal 6.07 al…

Dal 6 luglio la programmazione di allenamento di Crossfit SantElena vedrà la collaborazione di Matteo Fuzzi. I nostri atleti avranno la possibilità di visionare la programmazione della settimana direttamente sulla APP Palestre nella sezione Wod.

Wod dal 29.06 al 04.07

LUNEDI Warm-up 3 Rounds of 10+10 Lying external rotation 10 Reverse Snow Angel (raise arms every reps) 12 Swing Skill Pull-ups C2B Workout 6 Rounds 2’ on – 1’ off 20 Air Squat 10 C2B max reps burpees MARTEDI Warm-up 4 Rounds of 6 m Death march (3+3) 8 Ring Leggi tutto…

Wod dal 22.06 al 27.06

LUNEDI Warm-up 3 rounds of: 10 Russian Baby Maker 10 Sumo High Pull 10+10 Side plank Rotation Workout 15-12-9 Sumo Deadlift High Pull @43/30 30-24-18 Sit-ups Every minute perform 3 Burpees Over the Barbell MARTEDI Warm-up Emom 12’ Min 1: Body Tightener – 10 scapular push-ups + 15” hold Min Leggi tutto…

Wod dal 15.06 al 20.06

LUNEDI Warm-up 3 Rounds of 12 Scapular Push-ups holding Quadruped 10+10 T-Spine rotation in Quadruped Position 8 Banded Press Workout Press (from the ground) 5-5-5-5-5 Rest 2’ between sets. Cash-out For Time: 30 Power Clean @60/43 30 Push Jerk MARTEDI Warm-up 4 Rounds of: 15 Reverse Snow Angel 12 Prone Leggi tutto…

Wod dal 08.06 al 13.06

LUNEDI Warm-up 3 Rounds of 30” Armless Prayer 10+10 Scorpion 10 Prisoner Squat Workout Front Squat (From the Ground) 5-5-5-5-5 rest 2’ between set. Cash out 21-15-9 Toes to bar Box Jump overs MARTEDI Warm-up 3 Rounds of 10+10 Lying External Rotation 10 Cuban Rotation 5 Scapular Pull-Ups – tempo Leggi tutto…

Wod dal 01.06 al 06.06

LUNEDI WUP 3 Rounds of 10 Banded Pulley – tempo 2120 10 Hang Muscle Snatch @PVC 10 Squat with PVC rotation Strength and Skill (Pull) Emom 10’ Min 1: 5/7 Strict Pull-ups Min 2: 10 Cycling Hang Power Snatch @ebb WOD 3 Rounds for time 5 BMU // 7 c2b Leggi tutto…

Wod dal 25.05 al 30.05

LUNEDI Warm-up 4 Rounds of: 10 + 10 External rotation 10 + 10 Pallof Press 10 Cuban Press 30” Quadruped Position hold Workout Amrap 25’ of 20 Push-ups 30 Step Lunges @BW 10 Ring Row 15 Good Morning @ebb MARTEDI Warm-up Emom 20’ Min 1: 10 Kneeling Banded Pull Down Leggi tutto…

Wod dal 02.03 al 07.03

LUNEDÌ WUP 15” plank 8 Step Lunges 4 Muscle Clean 30”plank 12 Step Lunges 6 Muscle Clean 45”plank 16 Step Lunges 8 Muscle clean WOD Amrap 24’ 600 m run 7 Wall Climb 400 m run 14 Back rack step Lunges @30/20 200 m run 21 TTB COUT Cool down Leggi tutto…

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