HERO WOD: ITALIA
Murph, Tommi V, DT, AdamBrown, Wittman. Sono alcuni dei tantissimi heros wod. Chi bazzica nel CrossFit da un po’ di tempo sicuramente sa cosa sono, ma soprattutto il loro significato. È tradizione americana, ma non solo, dedicare un workout agli eroi della Patria. In questo momento di crisi, vogliamo che il nuovo HERO siamo tutti noi, che sia l’Italia intera, unita nella difficoltà.
Perché insieme ce la faremo.
ORIGINAL VERSION “ITALIA”
6 rounds for time alternating blocks of:
block 1
2 strict ring muscle-ups
19 power cleans
46 air squats
block 2
2 deficit strict handstand push-ups 4.5 – 3-in.
19 deadlifts
46 sit-ups
man 122 lb. woman 75 lb.
SCALED VERSION SKILL A “ITALIA”
6 rounds for time alternating blocks of:
block 1
2 ring muscle-ups / 2 strict pull-ups
19 power cleans
46 air squats
block 2
2 strict handstand push-ups / 2 kip handstand push-ups
19 deadlifts
46 sit-ups
man 122 lb. woman 75 lb.
SCALED VERSION SKILL B “ITALIA”
6 rounds for time alternating blocks of:
block 1
2 jumping pull-ups
19 power cleans
46 air squats
block 2
2 pike elevated handstand push-ups
19 deadlifts
46 sit-ups
man 95 lb. woman 55 lb.
SCALED VERSION EQUIPMENT A “ITALIA” (2 dumbbells)
6 rounds for time alternating blocks of:
block 1
2 strict ring muscle-ups / 2 ring muscle-ups / 2 strict pull-ups
19 two dumbbell power cleans
46 air squats
block 2
2 deficit hspu 4.5-3-in / 2 strict hspu / 2 kip hspu
19 two dumbbell deadlifts
46 sit-ups
man 50 lb. woman 35 lb. rx
man 35 lb. woman 22 lb. scaled
SCALED VERSION EQUIPMENT B “ITALIA” (2 kettlebells)
6 rounds for time alternating blocks of:
block 1
2 strict ring muscle-ups / 2 ring muscle-ups / 2 strict pull-ups
19 two kettlebell hang power cleans
46 air squats
block 2
2 deficit hspu 4.5-3-in / 2 strict hspu / 2 kip hspu
19 two kettlebell deadlifts
46 sit-ups
man 1.5 pood woman 1 pood rx
man 1 pood woman 0.75 pood scaled
UNILATERAL VERSION A “ITALIA” (1 dumbbell)
6 rounds for time alternating blocks of:
block 1
2 strict ring muscle-ups / 2 ring muscle-ups / 2 strict pull-ups
19 single-arm dumbbell power cleans right or left (no alternating)
46 air squats
block 2
2 deficit hspu 4.5-3-in / 2 strict hspu / 2 kip hspu
19 single-arm dumbbell deadlift right or left (no alternating)
46 sit-ups
man 50 lb. woman 35 lb. rx
man 35 lb. woman 22 lb. scaled
UNILATERAL VERSION B “ITALIA” (1 kettlebell)
6 rounds for time alternating blocks of:
block 1
2 strict ring muscle-ups / 2 ring muscle-ups / 2 strict pull-ups
19 1-arm kettlebell hang power cleans right or left (noalternating)
46 air squats
block 2
2 deficit hspu 4.5-3-in / 2 strict hspu / 2 kip hspu
19 1-arm kettlebell deadlift right or left (no alternating)
46 sit-ups
man 1.5 pood woman 1 pood rx
man 1 pood woman 0.75 pood scaled
HOME VERSION A “ITALIA”
6 rounds for time alternating blocks of:
block 1
2 doors strict pull-ups / 2 table-rows
19 water tank power cleans
46 air squats
block 2
2 strict hspu / 2 kip hspu / 2 chair-dip
19 water tank deadlifts
46 sit-ups
water tank = 6 bottles of water or sand
HOME VERSION B “ITALIA”
6 rounds for time alternating blocks of:
block 1
2 doors strict pull-ups / 2 table-rows
19 two bottles power cleans
46 air squats
block 2
2 strict hspu / 2 kip hspu / 2 chair-dip
19 two bottles deadlifts
46 sit-ups
bottles 2-1.5 liter
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