è l’allenamento del giorno, crossfit.com e i singoli box pubblicano ogni giorno un WOD
sulla base della propria programmazione, permettendo così agli atleti di scegliere
fra le infinite combinazioni di esercizi che il CrossFit propone
SCORRI PER LEGGERE TUTTI I WOD
A) 8′ EMOM
45″ Mountain Climbers
45″ Situps
45″ Jumping Jacks
45″ Air Squats
B) 40′ EMOM
12 Burpees
24 Weighted Squats
12 Backpack Swings
12 Box Jump
24 Weighted Reverse Lunges
60″ Plank
60″ Rest
A) 8′ EMOM
45″ Mountain Climbers
45″ Situps
45″ Jumping Jacks
45″ Air Squats
B) 40′ EMOM
12 Burpees
24 Weighted Squats
12 Backpack Swings
12 Box Jump
24 Weighted Reverse Lunges
60″ Plank
60″ Rest
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
A) 3 ROUNDS
1’00” Jumping Jacks
5 Broomstick Power Clean
5 Broomstick Front Squats
5 Broomstick Presses
5 BroomstickBack Squats
B) EVERY 90″ X 8 ROUNDS
1 BACKPACK COMPLEX
3X Bent Over Row
3X Hang Power Clean
3X Front Squat
3X Push Press
3X Back Squat
all exercises should be completed consecutively without dropping the sand bag
C) 21-15-9 REPS OF:
Chest to Wall Handstand Push-Ups
Backpack Squats Clean