Progetto CrossFit

GIOVEDÌ
18/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
1 Round of:
200/160mt ROW
15 MB THRUSTERs
5 SHUTTLE RUN
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
4 CYCLEs of 4’
400/350mt ROW
10 SHUTTLE RUN
Max WB
rest 2’ b/w sets

1 SHUTTLE RUN =
7,5mt OUT + 7,5mt BACK
Comp: MB 12/9
Rx: MB 9/6
+40: MB 9/6
+55: MB 9/6
Scd: MB 6/4

🚺 GIRL 🚺
💥SPORT💥
4 CYCLEs of 4’
30 JUMP ON PLATE
20 PLATE RUSSIAN TWIST
10 SHUTTLE RUN
Max WB
rest 2’ b/w sets

1 SHUTTLE RUN =
5mt OUT + 5mt BACK
Rx: MB 6 - PLATE 15
Scd: MB 4 - PLATE 10
-
C/O
TABATA
L-SIT-UPs

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 4’
200/160mt ROW/SKY
30mt SB WALKING LUNGEs
10 SHUTTLE RUN
Max BURPEEs JUMP & TOUCH
rest 2’ b/w sets

1 SHUTTLE RUN =
7,5mt OUT + 7,5mt BACK
Rx: SB 20/10
Scd: SB 10/-

MERCOLEDÌ
17/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
10 MUSCLE CL
10 PP
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.15’)
150-100-50 DU
45-36-18 GHD ON MB
15-12-9 C&J

SU 300-200-100 (2’30”/1’45”/1’)
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 MB TWIST
20” HOLLOW FLUTTER
20” rest

🚺 GIRL 🚺
💥SPORT💥
FT (tc.15’)
300-200-100 (2’30”/1’45”/1’)
45-36-18 GHD ON MB
45-36-18 DB C&PRESS ALT.ARM
-
C/O
4 SETs
10/side B STANCE DB HIP THRUST on MB
20” HOLLOW FLUTTER
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 5’
1-40” 10mt SLED PULL
2-40” GHD ON MB
3-40” BURPEEs
4-40” WB
5-1’ rest

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
3/4x2000 rec 3’

MARTEDÌ
16/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 JJ
10 SQUAT JUMP
10 SCAPOLAR PULL-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
3 RFT (tc.18’)
400mt RUN
80 AIR SQUATs
20 C2B PULL-UPs
-
C/O
TABATA
DIAMOND PUSH-UPs

🚺 GIRL 🚺
💥 SPORT💥
3 RFT (tc.19’)
80 AIR SQUATs
55 KB RUSSIAN SWINGs
30 KNEE PUSH-UPs

Rx: KB 20
Scd: KB 12
-
C/O
TABATA 6’
Odd KB FROG PUMP
Even HOLLOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
3 RFT (tc.30’)
1000mt RUN
80 AIR SQUATs
40/30 PUSH-UPs

LUNEDÌ
15/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 FS
6 PP
6 DOWN&UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
⏱️with a Running clock⏱️
From o’ to 7’
Find your heavy
1 THRUSTERs
-
From 10’ to 20’
75 THRUSTERs

NB 5 BURPEEs to start
and at the top of every min

Comp: BB 50/35 - 5 BURPEES
Rx: BB 43/30 - 5 BURPEES
+40: BB 35/30 - 5 BURPEES
+55: BB 30/20 - 4 BURPEES
Scd: BB 30/20 - 3 BURPEES
-
C/O
4 SETs
10 BB RDL (3.0.x.0)
10 KNEE HANGING

🚺 GIRL 🚺
💥SPORT💥
FT (tc.20’)
75 DOUBLE DB THRUSTERs
75 SIT-UPs
75 DOUBLE DB BACKWORD LUNGEs

NB 5 BURPEEs to start
and at the top of every min

Rx: DB 2x10
Scd: DB 2x5
-
C/O
4 SETs
10 DOUBLE DB RDL (3.0.x.0)
10 SPIDER CRUNCH

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
E2MOM 10’
5 DL increase load
-
FT (tc.20’)
500mt RUN
40 DL
10 BURPEEs
500mt RUN
30 DL
30 BURPEEs
500mt RUN
20 DL
30 BURPEEs
500mt RUN

Rx: BB 80/55
Scd: BB 60/40

VENERDÌ
12/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 FORWARD LUNGEs
8 DL
6 HIP TO BAR
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.26’)
1200mt RUN
90 DL
60 BR FORWARD LUNGEs
30 / 25 BMU

No RUN / Si WALK 600 / 120 NPB
Comp: BB 61/43 - BMU 35/30
Rx: BB 50/35 - BMU 30/25
+40: BB 43/30 - BMU 25/20
+55: BB 35/25 - BMU 20/15
Scd: BB 30/20 - JMU o BND all 30

🚺 GIRL 🚺
💥SPORT💥
FT (tc.20’)
120 SIT-UPs
90 DB CL ALT.ARM
60 DB 1ARM OH FORWARD LUNGEs
30 DB DEVIL PRESS ALT.ARM

Rx: DB 15
Scd: DB 5
-
C/O
TABATA
DB FROG PUMP

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.26’)
2 GIRI DEI PONTI
120 SIT-UPs
80mt SB WALKING LUNGEs
40mt BURPEEs BROAD JUMP

Rx: SB 20/10
Scd: SB 10/-

GIOVEDÌ
11/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
8 SDL
8 SH.PRESS
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
3 RFT (tc.17’)
50 DU / 125 SU
20 SDLHP
50 DU / 125 SU
20 PP

Comp: BB 61/43
Rx: BB 50/35
+40: BB 43/30
+55: BB 35/25
Scd: BB 30/20
-
C/O
4 SETs
8 DB FULL RAISE
10 KNEE HANGING
20” rest

🚺 GIRL 🚺
💥SPORT💥
3 RFT (tc.16’)
125 SU
40 KB SDLHP
125 SU
30 KB SWINGs

Rx: KB 16
Scd: KB 8
-
C/O
4 SETs
8 DB FULL RAISE
10 KNEE HANGING
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 4’
15mt SLED PUSH
150 SU (1’10”)
25 KB SWINGs
Max WB
rest 2’ b/w sets

Rx: SLED 200/150 - KB 24/16 - MB 9/6
Scd: SLED 150/120 - KB 16/12 - MB 6/4

Family portrait ❤️ - Mykonos 2026 🇬🇷

MERCOLEDÌ
10/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 CYCLIST SQUATs
8 ROPE BODY ROW
10” NOSE&TOES
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
EMOM 15’
1 - 20 P*STOLs
2 - 4 WALL WALKs
3 - 2 ASCENT ROPE

Comp: P*S 22 - WW 5 - ROPE 3
Rx: P*S 20 - WW 5 - ROPE 2
+40: P*S 20 - WW 4 - ROPE 2
+55: P*S 18 - WW 3 - ROPE 2
Scd: P*S 16 - WW 3 - ROPE 1
-
C/O
4 SETs
6/8 BULGARIAN RING ROW
30” HOLLOW ROCKs

🚺 GIRL 🚺
💥SPORT💥
EMOM 15’
1 - 20 P*STOLs
2 - 3 WALL WALKs
3 - 20 PLATE RUSSIAN SIT-UPs @10
-
C/O
4 SETs
10 SEATED LEG RAISE
20 L-CRUNCH
30” ARCH BODY
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
6 CYCLEs of 4’
1-40” ME CAL ROW/SKY
2-40” ME PUSH-UPs
3-40” ME PLATE RUSSIAN SIT-UPs
4-40” ME BURPEEs JUMP ON PLATE

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE MEDIA
10/11/12x500 rec 2’

MARTEDÌ
9/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 STEP-UPs
8 MUSCLE CL
6 PP
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
⚒️TEAMx2⚒️
4 RFT (tc.24’)
400mt PARTNER RUN
30 BJO IGoYouGo
20 PJ IGoYouGo

Comp: BB 80/55 - BOX 30/24
Rx: BB 70/47 - BOX 30/24
+40: BB 61/43 - BOX 30/24
+55: BB 50/35 - BOX 24/20
Scd: BB 30/20 - BOX 24/20

🚺 GIRL 🚺
💥 SPORT💥
⚒️TEAMx2⚒️
5 RFT (tc.22’)
40 MB SIT-UPs IGoYouGo
30 STEP-UPs OVER/BJO
20 DB PP 1ARM.

Rx: DB 15
Scd: DB 5
-
C/O
4 SETs
10 BOX DIPs
15 JACK KNIVEs

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
⚒️TEAMx2⚒️
5RFT (tc.35’)
500mt PARTNER RUN
30 BJO IGoYouGo @50/40
20 DB PP 1ARM Syncro

Rx: DB 20/15
Scd: DB 20/15

LUNEDÌ
08/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 BAR SWINGs
6 MUSCLE CL
6 BS
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
5 RFT (tc.18’)
7 BAR COMPLEX*
9 PC
11 BS
rest 1’ b/w sets

*1 T2B + 1 PULL-UPs = 1
Comp: BB 70/47 - BAR COMPLEX 7
Rx: BB 61/43 - BAR COMPLEX 7
+40: BB 50/35 - BAR COMPLEX 7
+55: BB 43/30 - BAR COMPLEX 5
Scd: BB 30/20 - 5T2B+5PULL-UPs
-
C/O
4 SETs
5/side DB CRASH GRIP
SINGLE LEG WALL PRESS RDL (3.1.x.1)
30” WALL SIT

🚺 GIRL 🚺
💥SPORT💥
6 RFT (tc.15’)
15 V-UPs
12 DB CL ALT.ARM
9 DB GOBLET PULSE SQUATs

Rx: DB 15
Scd: DB 5
-
C/O
4 SETs
5/side DB CRASH GRIP
SINGLE LEG WALL PRESS RDL (3.1.x.1)
30” WALL SIT

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
6 RFT (tc.23’)
10 BURPEEs
12 KNEE HANGING
10 DOUBLE KB HPC
12 DOUBLE KB THRUSTERs
rest 1’ b/w sets

Rx: KB 2x16/12
Scd: KB 2x12/8 o DB 2x10/5
-
C/O
TABATA
WALL SIT