Progetto CrossFit

Progetto CrossFit Progetto CrossFit:
CrossFit®,
CrossFit Kids,
CompetitorProgram,
Running,
FunctionalBodybuilding,
YogaMobility.

Staff:
dott.Simone Randi
Serena Ferri
Daria Galeotti

VENERDÌ 05/06/26WARM UP GENERAL-WARM UP SPECIFIC1 Round of:200/160mt ROW200mt RUN15 MUSCLE SN-🏋🏻CROSS-FIT🏋🏻 💥SPORT💥5 CYC...
05/06/2026

VENERDÌ
05/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
1 Round of:
200/160mt ROW
200mt RUN
15 MUSCLE SN
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
5 CYCLEs of 4’
400/350mt ROW
200mt RUN
Max PS
rest 2’ b/w sets

No RUN / Si 15 BURPEEs
Comp: BB 50/35
Rx: BB 43/30
+40: BB 35/25
+55: BB 30/20
Scd: BB 20/15

🚺 GIRL 🚺
💥SPORT💥
5 CYCLEs of 4’
30 PLATE RUSSIAN TWISTs
150 SU (1’15”)
10 BURPEEs
Max DB SN ALT.ARM
rest 1’ b/w sets

Rx: DB 15 - PLATE 15
Scd: DB 5 - PLATE 10
-
C/O
10 DB CRASH GRIP GLUTE BRIDGE
FLOOR PRESS
30” HOLLOW
30” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 5’
20mt SLED PULL
500mt RUN
20mt SB WALKING LUNGEs
Max SB BURPEEs LATERAL

GIOVEDÌ 04/06/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:6 DB DL6 MB CL6 MB THRUSTERs-🏋🏻CROSS-FIT🏋🏻💥SPORT 💥FT (tc.20’...
04/06/2026

GIOVEDÌ
04/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 DB DL
6 MB CL
6 MB THRUSTERs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
FT (tc.20’)
400mt RUN
80 DB SN ALT.ARM
120 WB
80 DB CL ALT.ARM
400mt RUN

Comp: DB 25/20
Rx: DB 20/15
+40: DB 20/15
+55: DB 15/10
Scd: DB 10/5
-
C/O
4 SETs
5/side DB SUITCASE CURTSY SQUATs (3.1.x.1)
20 tot.TALL PLANK KNEE TO ELBOW

🚺 GIRL 🚺
💥SPORT💥
4 RFT (tc.18’)
40 NPB
30 DB HPC ALT.ARM
20 DB THRUSTERs 1ARM.

Rx: DB 15
Scd: DB 5
-
C/O
4 SETs
5/side DB SUITCASE CURTSY SQUATs (3.1.x.1)
20 tot.TALL PLANK KNEE TO ELBOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.25’)
1000mt RUN
50mt BURPEEs BROAD JUMP
150 WB
50mt SUITCASE 1ARM FATMER CURRY
1000mt RUN

Rx: MB 6/4 - KB 32/24
Scd: MB 6/4 - KB 24/16

GIOVEDÌ 04/06/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:6 DB DL6 MB CL6 MB THRUSTERs-🏋🏻CROSS-FIT🏋🏻💥SPORT 💥FT (tc.20’...
04/06/2026

GIOVEDÌ
04/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 DB DL
6 MB CL
6 MB THRUSTERs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
FT (tc.20’)
400mt RUN
80 DB SN ALT.ARM
120 WB
80 DB CL ALT.ARM
400mt RUN

Comp: DB 25/20
Rx: DB 20/15
+40: DB 20/15
+55: DB 15/10
Scd: DB 10/5
-
C/O
4 SETs
5/side DB SUITCASE CURTSY SQUATs (3.1.x.1)
20 tot.TALL PLANK KNEE TO ELBOW

🚺 GIRL 🚺
💥SPORT💥
4 RFT (tc.18’)
40 NPB
30 DB HPC ALT.ARM
20 DB THRUSTERs 1ARM.

Rx: DB 15
Scd: DB 5
-
C/O
4 SETs
5/side DB SUITCASE CURTSY SQUATs (3.1.x.1)
20 tot.TALL PLANK KNEE TO ELBOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.25’)
1000mt RUN
50mt BURPEEs BROAD JUMP
150 WB
50mt SUITCASE 1ARM FATMER CURRY
1000mt RUN

Rx: MB 6/4 - KB 32/24
Scd: MB 6/4 - KB 24/16

MERCOLEDÌ 03/06/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:30 SU20” HS HOLD10 SCAPOLAR PULL-UPs-🏋🏻CROSS-FIT🏋🏻💥SPORT💥A...
04/06/2026

MERCOLEDÌ
03/06/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
20” HS HOLD
10 SCAPOLAR PULL-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
AMRAP 12’ ladder-ups
2-4-6-8-10-…
SHSPU
STRICT PULL-UPs
20 DU / 50 SU after each sets
-
C/O
4 SETs
10/15” RING L-SITs
10 DB BENT OVER REVERSE FLY
30” rest

🚺 GIRL 🚺
💥SPORT💥
AMRAP 12’ ladder-ups
2-4-6-8-10-…
STRICT PUSH-UPs
KB GOBLET REVERSE LUNGEs
50 SU after each sets
-
C/O
4 SETs
10 SEATED LEG RAISE
20 L-CRUNCH
30” ARCH BODY
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
AMRAP 25’
500mt RUN
30 SQUAT JUMP
20 KNEE HANGING
10 PUSH-UPs H/R
-
C/O
TABATA
HOLLOW

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE MEDIA
4/5/6x1000 rec 3’

LUNEDÌ 01/06/26-WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:10 NPB8 HANG MUSCLE CL6 FS-🏋🏻CROSS-FIT🏋🏻💥SPORT💥Find your 3 H...
02/06/2026

LUNEDÌ
01/06/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 NPB
8 HANG MUSCLE CL
6 FS
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
Find your 3 HCL
-
then
-
4 SETs of 3’
30 SIT-UPs
15 BURPEEs
in the remaining time
Max HCL
rest 1’ b/w sets

Comp: BB 70/47 - BURPEEs 18
Rx: BB 61/43 - BURPEEs 15
+40: BB 50/35 - BURPEEs 15
+55: BB 43/30 - BURPEEs 12
Scd: BB 30/20 - BURPEEs 9

🚺 GIRL 🚺
💥SPORT💥
4 SETs of 4’
30 SIT-UPs
20 KB RUSSIAN SWINGs
10 BURPEEs
in the remaining time
Max KB GOBLET SQUATs
rest 1’ b/w sets

Rx: KB 20
Scd: KB 8
-
C/O
TABATA
KB GLUTE BRIDGE

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
Find your 5 BS dal rack
-
then
-
4 SETs of 4’
30 SIT-UPs
20 KB SWINGs
10 BURPEEs LATERAL
in the remaining time
Max BS from the ground
rest 1’ b/w sets

Rx: BB 50/35 - KB 24/16
Scd: BB 40/25 - KB 16/12

VENERDÌ 29/05/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:6 MB THRUSTERs6 SCAPOLAR PULL-UPs-🏋🏻CROSS-FIT🏋🏻 💥SPORT💥⚒️TEA...
29/05/2026

VENERDÌ
29/05/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 MB THRUSTERs
6 SCAPOLAR PULL-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
⚒️TEAMx2⚒️
4 RFT (tc.30’)
A-PERFORM 400mt RUN
B-PERFORM 50WB
50-40-30-20 PULL-UPs IGoYouGo
10-20-30-40 PS IGoYouGo

No RUN / Si 25 BURPEEs
Comp: BB 61/43 - MB 12/9
Rx: BB 50/35 - MB 9/6
+40: BB 43/30 - MB 9/6
+55: BB 35/25 - MB 6/4
Scd: BB 20/15 - RUN 300mt - 40 WB

🚺 GIRL 🚺
💥SPORT💥
⚒️TEAMx2⚒️
4 RFT (tc.23’)
60-60-60-60 WB PING PONG
50-40-30-20 KB SWINGs IGoYouGo
5-10-15-20 DEVIL CL ALT.ARM Syncro

Rx: KB 16 - DB 15 - MB 6
Scd: KB 8 - DB 5 - MB 4
-
C/O
TABATA
PRISONEER SIT-UPs

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
⚒️TEAMx2⚒️
4 RFT (tc.30’)
A-PERFORM 500mt RUN
B-PERFORM 60WB
60-50-40-30 KB RUSSIAN SWINGs IGoYouGo
5-10-15-20 DEVIL PRESS ALT.ARM Syncro

Rx: KB 32/24 - DB 20/15 - MB 6/4
Scd: KB 24/16 - DB 10/5 - MB 6/4

GIOVEDÌ 28/05/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:30 SU6 DL6 HANG MUSCLE CL6 PJ-🏋🏻CROSS-FIT🏋🏻💥SPORT 💥10 RFT (t...
29/05/2026

GIOVEDÌ
28/05/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
6 DL
6 HANG MUSCLE CL
6 PJ
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
10 RFT (tc.20’)
30 FU / 75 SU (30”)
7 DL
5 HPC
3 PJ

Comp: BB 80/55
Rx: BB 70/47
+40: BB 61/43
+55: BB 50/35
Scd: BB 30/20
-
C/O
4 SETs
6/8 BB PENDLAY ROW
30” HOLLOW

🚺 GIRL 🚺
💥SPORT💥
10 RFT (tc.20’)
75 SU (30”)
7 DOUBLE DB DL
5 DOUBLE DB HPC
3 DOUBLE DB PJ

Rx: DB 2x10
Scd: DB 2x5
-
C/O
4 SETs
10 tot DB GORILLA ROW
30” HOLLOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of:
1-40” ME CAL ROW/SKY
20” rest
2-40” ME DOUBLE DB SN
20”rest
3-40” ME BURPEEs LATERAL
20”rest
4-40” ME DOUBLE DB THRUSTERs
20”rest
5-60” REST

Rx: DB 2x20/15
Scd: DB 2x10/5

MERCOLEDÌ 27/05/26WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:10 CYCLIST SQUATs10 NPB10 BAR SWINGs-🏋🏻CROSS-FIT🏋🏻💥SPORT💥A...
28/05/2026

MERCOLEDÌ
27/05/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 CYCLIST SQUATs
10 NPB
10 BAR SWINGs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
AMRAP 15’
10 BURPEEs TUCH
10 T2B
10 PISTOLs ALT.LEG
-
C/O
4 SETs
10 PLATE RUSSIAN SIT-UPs
15 PLATE RUSSIAN TWIST
20” rest

🚺 GIRL 🚺
💥SPORT💥
AMRAP 15’
10 BURPEEs TUCH
10 BOX DIPs
10 PISTOLs ALT.LEG
-
C/O
4 SETs
10 PLATE RUSSIAN SIT-UPs
15 PLATE RUSSIAN TWIST
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 CYCLEs of 5’
10mt SLED PUSH
500mt RUN
10 BURPEEs TUCH
Max WB
rest 1’ b/w sets

Rx: SLED 200/150
Scd: SLEC 150/120

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
3/4x2000 rec 3’

MARTEDÌ 26/05/26-WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:30 MIXED JJ10 STEP-UPs5/side KB SUSSIAN SWINGs-🏋🏻CROSS-FIT🏋...
26/05/2026

MARTEDÌ
26/05/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 MIXED JJ
10 STEP-UPs
5/side KB SUSSIAN SWINGs
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
5 RFT (tc.21’)
200mt RUN
30-20-10-20-30
BJO
KB HPS change as need

Comp: KB 32/24
Rx: KB 24/16
+40: KB 24/16
+55: KB 16/12
Scd: KB 12/8
-
3 SETs
6/8 RING Y ROW
5/side HAL KNEELING KB WINDMILL
30” rest

🚺 GIRL 🚺
💥 SPORT💥
5 RFT (tc.21’)
120 SU (50”)
30-20-10-20-30
TUCK-UPs
STEP-UPs OVER/BJO
DB HPS change as need

Rx: DB 15
Scd: DB 5
-
C/O
3 SETs
5/side DB RDL 1LEG (3.1.x.1)
5/side HAL KNEELING DB WINDMILL
30” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
10 RFT (tc.35’)
200mt RUN
10 BURPEEs
10 BJ @50/40
10 KB SWINGs

Rx: KB 24/16
Scd: KB 12/8

LUNEDÌ 25/05/26-WARM UP GENERAL-WARM UP SPECIFIC2 Rounds of:10 HANG MUSCLE CL10 FORWARD LUNGEs10” HS HOLD-🏋🏻CROSS-FIT🏋🏻💥...
26/05/2026

LUNEDÌ
25/05/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10 HANG MUSCLE CL
10 FORWARD LUNGEs
10” HS HOLD
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
3 RFT (tc.15’)
22 HPC
16 BB FR FORWARD LUNGEs
10 SHSPU
rest 1’ b/w sets

Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
10 (tot) COSSACK SQUATs
20”/side SIDE PLANK
30” rest

🚺 GIRL 🚺
💥SPORT💥
5 RFT (tc.15’)
22 DB HPC ALT.ARM
16 DB FORWARD LUNGEs
10 STRICT PUSH-UPs

Rx: DB 15
Scd: DB 5
-
C/O
4 SETs
10 (tot) COSSACK SQUATs
10/side SIDE PLANK CLAM THRUST
30” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
3 RFT (tc.28’)
1000mt RUN
40mt DB WALKING LUNGEs
20/15 PUSH-UPs H/R

Rx: DB 2x15/10
Scd: DB 2x10/5

Indirizzo

Via Oriani 26/a
Faenza
48018

Orario di apertura

Lunedì 06:00 - 21:00
Martedì 06:00 - 21:00
Mercoledì 06:00 - 21:00
Giovedì 06:00 - 21:00
Venerdì 06:00 - 21:00
Sabato 07:00 - 13:00

Sito Web

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