CrossFit Fibonacci

05/09/26

Cardio Party 🥳

Every 8 minutes for 32 minutes of:
Run 400 mts
10 burpees over the bar
15 deadlift 225/155lbs
20 wallball 20/14lbs
Max cal in the remaining time

04/09/26

Every 2 minutes for 12 minutes of:
1 power sn**ch +
1 Overhead squat
*Build something heavy for the day

Conditioning
3 rounds for time
10 front squat 135/95lbs
15 Chest to bar Pull ups
10 Back squat 135/95lbs
5 Bar Muscle ups

03/09/26

3 rounds for time
Run 1000 mts
500 mts row or sky
200 mts farmer carry
30 reverse Lunge wallball 20/14lbs
50 mts sled push

02/09/26

Emomx10
1:00 40 seconds handstand shoulder taps
2:00 40 seconds V-ups

Emomx15
1:00 15/12 cals
2:00 20 Dumbell sn**ch 50/35lbs
3:00 6-8 burpees box jump 24/20””

01/09/26

Every 2 minutes for 12 minutes of:
1 Back Squat 40x1+
2 back Squat
*Build something heavy for the day

Conditioning
For time of:
50/45
50 thruster 75/55lbs
5 Rope climb

-hyrox-
10 rounds of:
Run 400 mts
6 sandbag over you shoulder

31/08/26

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85% of your 1 RM

Conditioning
2 Rounds for time of:
20 Power clean 115/75lbs
20 toes to bar
20 shoulder to overhead 115/75lbs

28/08/26

Every 2 minutes For 12 minutes of:
1 pull Sn**ch + 1 power sn**ch + 1 overhead squat
*Build something heavy

Conditioning
Amrap 20 minutes of:
“Cindy”
5 pull ups
10 push ups
15 air Squat

27/08/26

For time of:
Run 200 meters backward
Run 600 mts
Run 200 meters backward
400 mts farmer carry
100 mts walking lunges
10 rope climb
100 mts walking lunges
400 mts farmer carry
Run 200 meters backward
Run 600 mts
Run 200 meters backward

26/08/26

15 minutes
Practice handstand walk

Conditioning
Amrap 12 minutes of:
20 wallball 20/14lbs
15 medball step over 24/20””
10 deadlift 225/155lbs

25/0826

Every 2 minutes for 10 minutes de f:
3 Back squat
3 high box jump
* Increase the weight and height with each set.

Conditioning
3 rounds for time of:
21-15-9
Cals
Toes to bar
Handstand push ups

-HYROX-

For time
2k run
80 cals
50 kettebel swing 24/16kg