CrossFeat

Competition kettlebells 8-24 kilos
Competition kettlebells 8-24 kilos

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WOD

Skills

Technical deepening work at the beginning of the session:

Exercises

Rep.

Method

1

HSPU

x5

EMOM 4'

2

BB Romanian DL

x10

EMOM 5'

Plyometrics focus

Work in sub-groups centered on explosive strength:

  1. Box Squat

  2. Plyo push-ups on step

  3. Clean and Press

WOD

Exercises

Reps.

Method

2

  • 10

  • 10

  • 15

4 RFT

3

  • 20

  • 12

  • 15/side

4 RFT

4

  • 10

  • 10

  • 15/side

4 RFT

5

  • 12

  • 45"/side

3 RFT

HSPU

Handstand push-up

EMOM

Every Minute On the Minute.

Interval training where a number of repetitions of a given exercise must be done at the beginning of each minute, for a set period of time.

Romanian Deadlift (RDL)

Stiff-legged deadlift

Clean and Press

Unilateral "clean and press" with a KB.

DL

Deadlift

Burpees

Squat > Plank > Push-up/Wave > Squat > Jump.

Variant: BOTB (Burpees Over The Bar) with an additional jump.

Sit-Up

Chest raise starting from a lying position with legs opened in butterfly.

Rounds for time

Rounds to do during the required time.

Russian twist

Rotation of the chest in sitting position.

Options:

  • Using a weight

  • Llifted or outstretched legs

Side raise

Lateral raise of the arms with dumbbells.

Arnold Press

Press "in front" with wrist rotation.

Side Bend

Lateral bending of the chest.

Option: with a weight in each hand.

V-up

Starting position: laying on the back, arms and legs outstretched, slightly raised above the floor.

Movement: Contraction of the abdominal strap to raise the legs and arms, still stretched, at the same time, so as to form a V with the body. Return to the starting position controlling the movement. The back should not bend.

Plank

Core strength in plank.

Variants:

  • A leg raised / opposite arm and leg raised / opening the legs on the side...

  • Shoulder taps

  • Military

  • Difficult, chest moved back from the hands

  • Side plank, on one arm (and 1 or 2 legs, upwards pelvis movements, moving the arm under the chest, bring a knee towards the chest,...)

  • ...

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