CrossFit WODs

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Riscaldamento (10-15 minuti)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Stretching e mobilità dinamica:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Riscaldamento (10-15 minuti)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Stretching e mobilità dinamica:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Riscaldamento (10-15 minuti)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Riscaldamento (10-15 minuti)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Stretching e mobilità dinamica:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Data: 13 maggio 2025

Theme: EMOM – Pacing and Consistency

Riscaldamento (10-15 minuti)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Stretching e mobilità dinamica:

Mobilità delle spalle (ad esempio, trazioni con la banda, cerchi con le braccia)

Mobilità dell'anca (ad esempio, tratto dell'Uomo Ragno, oscillazioni delle gambe)

Torsioni del busto (10 ripetizioni per lato)

Squat terapeutico contro una parete o un'attrezzatura (concentrarsi sulla profondità e sulla mobilità della caviglia).

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Riscaldamento (10-15 minuti)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Stretching e mobilità dinamica:

Gatto-mucca (10 ripetizioni)

Bird Dog (10 ripetizioni per lato)

Affondi con torsione del busto (5 per lato)

Allungamento dei pettorali al muro o al rig (30 secondi per lato)

Date: May 9, 2025

Theme: Short, Intense Metcon with Skill Practice

Riscaldamento (10-15 minuti)

5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)

3 Rounds of:

10 PVC Pass Throughs (or Dislocates)

10 Air Squats

10 Push-ups to Downward Dog

10 segundos (each side) Couch Stretch (using a wall or rig)