CrossFit Crema

Un tranquillo



FOR TIME ⏱️

30 Pull Ups
20 Deadlifts @ 120/80 Kg
20 Pull Ups
40 Burpees Over the Barbell
20 Pull Ups
20 Deadlifts
30 Pull Ups

Weekly @



A) 12 Sets for max calories
30” @ max effort
15” @ 50% effort
15” rest

Then…

B) 3 Rounds For Time
30 Medball Sit Ups @ 20/14 lbs
30 Medball Box Step Ups @ 20/14 lbs - 24”/20”
400 mt Medball Run (or 200 mt Swim)

Support. Everywhere.



Workout of the Day 🏋🏻‍♂️

For Time - time cap 16 minutes
50 Pull Ups
50 Hang Squat Cleans @ 40/30 Kg
50 calories Row

Back from ☀️🚀



Amrap 4 minutes
200 mt Run
21 Toes to Bar
Max Power Snatches in the remaining time

REST 2 minutes

Amrap 4 minutes
200 mt Run
21 Toes to Bar
Max Overhead Squats in the remaining time

REST 2 minutes

Amrap 4 minutes
200 mt Run
21 Toes to Bar
Max Squat Snatches in the remaining time

*barbell @ 60/40 kg

CrossFit Crema 🏡 Wednesday Workout

◽️
METCON
5 rounds for time - time cap 20 minutes
30 med-ball cleans @ 20/14 Ibs
20 Push Ups

POST WORKOUT - CORE
9 sets of: 30” work - 10” rest
- Tuck hold at bar
- Glute bridge v walkout
- Wall sit
◽️
crossfitcremaprogramming crossfittraining crossfititalia community homeworkout workoutoftheday gymnastics committedtocrossfit monday roguefitness xeniosusa compexitalia vitaminstore

CrossFit & Nutrition 🥑🥩🥗💧

🥣 ENERGY BALLS – Lo spuntino perfetto per il CrossFitter 🚀

Che sia prima del WOD, dopo l’allenamento o durante una giornata intensa, queste Energy Balls sono pratiche, nutrienti e si preparano in pochi minuti.

👇 Ingredienti (10 palline)
• 120 g fiocchi d’avena
• 60 g b***o di mandorle
• 1 banana matura
• 20 g proteine in polvere (gusto neutro o cioccolato)
• 10 g semi di chia
• 20 g gocce di cioccolato fondente
• 1 cucchiaino di miele
• Un pizzico di sale

👨‍🍳 Preparazione
1️⃣ Schiaccia la banana in una ciotola.
2️⃣ Aggiungi b***o di mandorle e miele e mescola.
3️⃣ Unisci avena, proteine, semi di chia, gocce di cioccolato e sale.
4️⃣ Amalgama il tutto fino ad ottenere un composto omogeneo.
5️⃣ Forma 10 palline con le mani.
6️⃣ Lascia riposare in frigorifero per almeno 30 minuti.

📊 Valori nutrizionali (1 pallina)
🔥 120 kcal
🥩 Proteine: 5 g
🍚 Carboidrati: 15 g
🥜 Grassi: 5 g

💾 Salva questo post e prepara la tua scorta per affrontare al meglio i prossimi allenamenti.

CrossFit Crema 🏡 Tuesday Workout

◽️
Amrap 18 minutes
2-4-6-8-10...etc..
Calories Row*
DB Box Step Overs @ 25/17.5 kg - 24”/20”
DB Devil Presses alt. @ 25/17.5 kg

*Cal Echo Bike: 1...2...3...4...5...6...
◽️
crossfitcremaprogramming crossfittraining crossfititalia community homeworkout workoutoftheday gymnastics committedtocrossfit monday roguefitness xeniosusa compexitalia vitaminstore

CrossFit Crema 🏡 Saturday Team Workout

◽️
PRE WORKOUT - SKILL
6 Sets of: 30” work - 20” off
1) DBs floor presses alt. arm on top
II) Plank shoulder taps

5 rounds for time with a partner:
20 DB hang power cleans @ 15/20 kg
20 DB push presses
200-m DB farmers carry
- Share the work as desired.
- Use two dumbbells
◽️
crossfitcremaprogramming crossfittraining crossfititalia community homeworkout workoutoftheday gymnastics committedtocrossfit monday roguefitness xeniosusa compexitalia vitaminstore