Progetto CrossFit

VENERDÌ
04/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
20” HS HOLD
10 STEP-UPs
10 LUNGEs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.22’)
40 HSPU Ping Pong (40each)
80 DB LUNGEs Syncro
60 BJO Ping Pong (60each)
100 DB STOH Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Comp: DB 25/20
Rx: DB 20/15
+40: DB 20/15
+55: DB 15/10
Scd: DB 10/5

🚺 GIRL 🚺
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.22’)
40 PUSH-UPs Ping Pong (40each)
80 DB LUNGEs Syncro
60 BJO/STEP-UPs OVER Ping Pong (60each)
100 DB STOH Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Rx: DB 15
Scd: DB 5


🏃🏻X-PRO🏃‍♀️
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.30’)
100 PUSH-UPs IGoYouGo
100mt SB WALKING LUNGEs
100 BJO IGoYouGo
100 DB PP 1ARM.Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Rx: SB 20/10 - DB 20/15
Scd: SB 10/- - DB 10/5

GIOVEDÌ
03/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
8 CYCLIST SQUATs
7 SCAPOLAR PULL-UPs
6 MUSCLE SN
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
On a 15’ complete
70 DL
60 PISTOLs
50 T2B
Max PS in the remaining time

Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
20” TALL PLANK
20”/side SIDE PLANK
20” rest

🚺 GIRL 🚺
💥SPORT💥
On a 15’ complete
70 DOUBLE DB SDL
60 PISTOLs
50 V-UPs
Max DOUBLE DB DEVIL PRESS
in the remaining time

Rx: DB 2x10
Scd: DB 2x5
-
C/O
4 SETs
20” TALL PLANK
20”/side SIDE PLANK
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
On a 25’ complete
2 GIRI DEI PONTI
100 KB SWINGs
50mt BURPEEs BROAD JUMP
Max WB
in the remaining time

Rx: KB 24/16 - MB 9/6
Scd: KB 16/12 - MB 6/4

MERCOLEDÌ
02/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
1 Round of:
250/200mt ROW
200mt RUN
15 MB THRUSTERs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
Every 5’ for 25’
250/200mt ROW
200mt RUN
15 EAVY WB

SCORE IS LOWEST SET!
Comp: MB 12/9
Rx: MB 12/9
+40: MB 12/9
+55: MB 9/6
Scd: MB 6/4

🚺 GIRL 🚺
💥SPORT💥
Every 5’ for 25’
30 JUMP ON PLATE
25 PLATE RUSSIAN TWIST
20 NPB
15 WB

SCORE IS LOWEST SET!
Rx: MB 6 - PLATE 10
Scd: MB 4 - PLATE 5

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 RFT (tc.30’)
500mt RUN
40 SIT-UPs
30mt DB WALKING LUKFEs
20 DOUBLE DB THRUSTERs

Rx: DB 2x15/10
Scd: DB 2x10/5

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
4/5/6x1000mt rec3’

MARTEDÌ
01/09/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 HNG MUSCLE CL
6 FS
6 PP
6 BAR SWINGs
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
3 RFT (tc.19’)
400mt RUN
20 PULL-UPs
20 HCL(1’)/PP(2’)/THRUSTERs(3’)

Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
10 PLATE TURKISH SIT-UPs
30” HOLLOW
30” rest

🚺 GIRL 🚺
💥 SPORT💥
3 RFT (tc.17’)
15 SHUTTLE RUN*
25 KB DL
35 KB SQUATs(1’)/KB PP(2’)/KB THRUSTERs(3’)

*SHUTTLE RUN 1=A+R tot 10mt
Rx: KB 16
Scd: KB 8
-
C/O
4 SETs
10 PLATE TURKISH SIT-UPs
10/side CLAMSHELL SIDE PLANK HIP THRUST

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
Every 6’ for 30’
400/350mt RUN / ROW
20mt SLED PUSH
30 DOUBLE KB RUSSIAN SWINGs

Rx: SLED 200/150 - KB 2x24/16
Scd: SLED 150/120 - KB 2x16/12

LUNEDÌ
31/08/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10” RING SUPPORT HOLD
6 NPB STEP-UPs
30 SU
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.15’)
10 / 8 RING DIPs
5 BBJO @30/24
50 DU / 100 SU
16 / 13 RING DIPs
8 BBJO @30/24
100 DU / 200 SU
22 / 18 RING DIPs
11 BBJO @30/24
150 DU / 300 SU
-
C/O
4 SETs
15 BOX JACK KNIVEs
15 PLANK PRESS-UPs
rest 20/30”

🚺 GIRL 🚺
💥SPORT💥
FT (tc.17’)
15 BOXDIPs
10 BBJ/STEP-UPs
150 SU
20 BOXDIPs
15 BBJ/STEP-UPs
200 SU
25 BOXDIPs
20 BBJ/STEP-UPs
250 SU
-
C/O
4 SETs
15 BOX JACK KNIVEs
15 PLANK PRESS-UPs
rest 20/30”

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.33’)
25 WB
10 BBJ @60/50
500mt RUN
50 WB
15 BBJ @60/50
1000mt RUN
75 WB
20 BBJ @60/50
1500mt RUN

VENERDÌ
28/08/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 PC
6 PP
6 NPB
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
⏱️With a Running clock⏱️
From 0’ to 7’
Find your 5 PJ from the ground
-
From 10’ to 20’
AMREP 10’
C&J*

*5 BURRPEEs to start and
at the top of every min
Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20

🚺 GIRL 🚺
💥SPORT💥
FT (tc.18’)
150 AIR SQUATs
100 KB SWINGs
50 PUSH-UPs

*7 BURRPEEs to start and
at the top of every 2min
Rx: KB 16
Scd: KB 8
-
C/O
TABATA 6’
Odd KB GLUTE BRIDGE
Even HOLLOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
⏱️With a Running clock⏱️
From 0’ to 10’
Find your 10 DL
-
From 10’ to 31’
AMREP 21’
15 WB
10 DL (60% of pr)
5 BURPEEs JUMP&TOUCH

*200mt to start and
at the top of every 3min
Rx: MB 9/6
Scd: MB 6/4

GIOVEDÌ
26/08/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
20” BENT HOLLOW HOLD
10 HANG MUSCLE SN
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
3 RFT (tc.18’)
75 DU / 175 SU
50 SIT-UPs
25 HPS

Comp: BB 43/30
Rx: BB 35/25
+40: BB 35/25
+55: BB 30/20
Scd: BB 20/15
-
C/O
EMOM 6’
3/5 MIXED STRICT PULL-UPs

🚺 GIRL 🚺
💥SPORT💥
3 RFT (tc.15’)
160 SU
40 PLATE RUSSIAN TWIST
20 PLATE GTOH
20 PLATE OH FORWARD LUNGEs

Rx: PLATE 10
Scd: PLATE 5
-
C/O
EMOM 6’
20 PLATE GLUTE BRIDGE

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 RFT (tc.25’)
500mt RUN
30mt KB FARMER CURRY
10 KB RENEGADE ROW

Rx: KB 2x24/16
Scd: KB 2x16/12
-
C/O
EMOM 6’
3/5 MIXED STRICT PULL-UPs

MERCOLEDÌ
26/08/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 MUSCLE CL
6 FS
6 PP
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
5 RFT (tc.20’)
200mt RUN
5-4-3-2-1 MACHO MAN*

*MACHO MAN
3 PC
3 FS
3 PJ
Comp: BB 61/43
Rx: BB 50/35
+40: BB 43/30
+55: BB 35/25
Scd: BB 30/20
-
C/O
4x30”/side
SIDE PLANK

🚺 GIRL 🚺
💥SPORT💥
5 RFT (tc.22)
30 SIT-UPs
5-4-3-2-1 DB COMPLEX*

*DB COMPLEX
5 DOUBLE DB HPC
5 DOUBLE DB FS
5 DOUBLE DB PP
Rx: 2x10
Scd: 2x5
-
C/O
4x30”/side
SIDE PLANK

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.30’)
1000mt RUN
100 WB
1000mt RUN
80 BJO
1000mt RUN
60mt SB WALKING LUNGEs

Rx: SB 20/10 - MB 9/6
Scd: SB 10/- - MB 6/4

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE BREVI
10/12/14x200mt rec2’

MARTEDÌ
25/08/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
20” HS HOLS
10 CYCLIST SQUATs
10 RING ROW
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
EMOM 15’
1-18 PISTOLs
2-9/7 SHSPU
3-2 ASCET ROPE

Comp: SHSPU 9/7 - ROPE 2
Rx: SHSPU 9/7 - ROPE 2
+40: SHSPU 7/5- ROPE 2
+55: SHSPU 5/4 - ROPE 1
Scd: PIKE PUSH-UPs 9 - ROPE 1
-
C/O
4 SETs
20 PLATE RUSSIAN TWIST
20” PLATE HOLLOW FLUTTER KICKs
20” rest

🚺 GIRL 🚺
💥 SPORT💥
EMOM 15’
1-18 PISTOLs
2-15 RING ROW
3-12 PIKE PUSH-UPs
-
C/O
4 SETs
20 PLATE RUSSIAN TWIST
20” PLATE HOLLOW FLUTTER KICKs
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
EMOM 20’
1-10mt SLED PULL
2-15 PUSH-UPs
3-20 PISTOLs
4-25 PLATE RUSSIAN SIT-UPs @5

Rx: SLED 150/120
Scd: SLED 120/80
-
C/O
4 SETs
20 PLATE RUSSIAN TWIST
20” PLATE HOLLOW FLUTTER KICKs
20” rest

LUNEDÌ
24/08/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 MUSCLE SN
3 OHS 3”bottom
6 SCAPOLAR PULL-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
AMREP 4’
400mt RUN
12/9 STRICT PULL-UPs
Max reps PS
Rest 2’
AMREP 4’
400mt RUN
12/9 STRICT PULL-UPs
Max reps OHS
Rest 2’
AMREP 4’
400mt RUN
12/9 STRICT PULL-UPs
Max reps SN

Comp: BB 43/30 - S.PULL 15/12
Rx: BB 43/30 - S.PULL 12/9
+40: BB 35/25 - S.PULL 9/7
+55: BB 30/20 - S.PULL 7/5
Scd: BB 20/15 - S.PULL 12/9 (bnd)
-
C/O
TABATA
ELBOW TO TALL PLANK

🚺 GIRL 🚺
💥SPORT💥
AMREP 4’
200 SU (1’40”)
30 NPB
Max reps KB RUSSIAN SWINGs
Rest 2’
AMREP 4’
200 SU (1’40”)
30 NPB
Max reps KB GOBLET SQUAT
Rest 2’
200 SU (1’40”)
400mt RUN
30 NOB
Max reps KB RUSSIAN SWINGs to GOBLET SQUAT

Rx: KB 20
Scd: KB 12
-
C/O
TABATA
ELBOW TO TALL PLANK

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
AMREP 6’
400/350mt ROW/SKY
30 SIT-UPs
20mt BURPEEs BROAD JUMP
Max reps KB SWINGs
Rest 2’
AMREP 6’
400/350mt ROW/SKY
30 SIT-UPs
20mt BURPEEs BROAD JUMP
Max reps KB SQUAT
Rest 2’
AMREP 6’
400/350mt ROW/SKY
30 SIT-UPs
20mt BURPEEs BROAD JUMP
Max reps KB FORWARD LUNGEs

Rx: KB 24/16
Scd: KB 16/12
-
C/O
TABATA
ELBOW TO TALL PLANK