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Progetto CrossFit

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Italia
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Progetto CrossFit

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

Staff:
dott.Simone Randi
Serena Ferri
Daria Galeotti

12/09/2026

VENERDÌ
11/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
8 MB THRUSTERs
7 HANG MUSCLE CL
6 STEP-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.21’)
60 WB
50 SIT-UPs
40 BJ
30 HPC
40 BJ
50 SIT-UPs
60 WB

Comp: BB 80/55B - MB
Rx: BB 70/47 - MB
+40: BB 61/43 - MB
+55: BB 50/35 - MB
Scd: BB 43/30 - MB

🚺 GIRL 🚺
💥SPORT💥
FT (tc.21’)
80 DB LUNGEs
60 SIT-UPs
40 BJ
20 DB DEVIL CL ALT.ARM
40 BJ
60 SIT-UPs
80 DB SQUATs

Rx: DB 15
Scd: DB 5

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.26’)
1000mt RUN
75 AIR SQUATs
50 SIT-UPs
25 DOUBLE DB DEVIL CL
50 SIT-UPs
75 LUNGEs
1000mt RUN

Rx: DB 2x20/15
Scd: DB 2x15/10

10/09/2026

GIOVEDÌ
10/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
5 DL
5 NPB
5 SCAPOLAR
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
DL 1-1-1-1-1
increase load
-
FT 9-15-21 (tc.11’)
DL
BURPEEs PULL-UPs

Comp: BB 120/90
Rx: BB 100/70
+40: BB 90/60
+55: BB 80/55
Scd: BB 60/40

🚺 GIRL 🚺
💥SPORT💥
FT 3-6-9-12-15-18-21 (tc.15’)
KB SDL
SQUAT JUMP
NPB

Rx: KB 24
Scd: KB 16
-
C/O
4 SETs
10 KB FROG PUMP
30” HOLLOW

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
EVERY 5’ FOR 30’
10mt SLED PUSH HEAVY
12 DOUBLE DB BURPEEs DL
14 KNEE HANGING
16 DOUBLE DB STOH

SCORE IS LOWEST SET
Rx: SLED 200/150 - DB 20/15
Scd: SLED 150/120 - DB 15/10

09/09/2026

MERCOLEDÌ
09/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
1 Round of:
200/160 ROW
15 KB RUSSIAN SWINGs
10 NPB
5 HIP TO BAR
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.24’)
1200/1000mt ROW
90 KB SWINGs
60 BURPEEs
30/25 BMU

Comp: KB 32/24- BMU 35/30
Rx: KB 24/16 - BMU 30/25
+40: KB 24/16 - BMU 25/20
+55: KB 16/12 - BMU 20/15
Scd: KB 128 - Bnd BMU 30/25

🚺 GIRL 🚺
💥SPORT💥
FT (tc.24’)
120 SIT-UPs
90 KB SWINGs
60 KB GOBLET BACK LUNGEs
30 PRISONEER PUSH-UPs*

*1PRISONEER=1PUSH-UP+1BURPPE
Rx: KB 16
Scd: KB 8

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.26’)
1200/1000mt ROW/SKY
100 SQUAT JUMP
80 KB SWINGs
60 BURPEEs
200mt KB FARMER CURRY

Rx: KB 24/16 - 2x24/16
Scd: KB 12/8 - 2x12/8

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
3/4x2000mt rec1000

08/09/2026

MARTEDÌ
08/09/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
30 SU
6 HANG MUSCLE CL
6 PP
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
AMRAP 10’ ladder-ups
2-4-6-8-10-12-… HC&J
40 DU / 100 SU after each set

Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
5/6 KNEE HANGING (3.1.x.1)
30” WALL SIT

🚺 GIRL 🚺
💥 SPORT💥
AMRAP 12’ ladder-ups
4-8-12-16-20-24-…
DOUBLE DB HC&PRESS
DOUBLE DB FS
100 SU after each set

Rx: DB 2x10
Scd: DB 2x5
-
C/O
4 SETs
10 HOLLOW TO V-UPs
30” WALL SIT

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.20’)
10-20-30-40
mt BURPEEs BROAD JUMP
mt SB WALKING LUNGEs
30 SIT-UPs
30 WB after each set

Rx: SB 20/10 - MB 9/6
Scd: SB 10/- - MB 6/4

07/09/2026

LUNEDÌ
07/09/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
8 DB DL ALT.ARM
6 BACK LUNGEs
4 INDU PUSH-UPs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
5 RFT (tc.19’)
200mt RUN
20 LUNGEs
20 DB SN ALT.ARM
20/16 PUSH-UPs

Comp: DB 25/20
Rx: DB 20/15
+40: DB 20/15
+55: DB 15/10
Scd: DB 10/5
-
C/O
4 SETs
10 DB WAITER CURL
20 DB PIKE LEG LIFT OVER

🚺 GIRL 🚺
💥SPORT💥
5 RFT (tc.19’)
22 NPB
20 LUNGEs
18 DB HPS ALT.ARM
16 PUSH-UPs

Rx: DB 15
Scd: DB 10
-
C/O
4 SETs
10 DB WAITER CURL
20 DB PIKE LEG LIFT OVER

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 RFT (tc.30’)
500mt RUN
40 LUNGEs
30 DB HPS ALT.ARM
20/16 PUSH-UPs

Rx: DB 20/15
Scd: DB 10/5

04/09/2026

VENERDÌ
04/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
20” HS HOLD
10 STEP-UPs
10 LUNGEs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.22’)
40 HSPU Ping Pong (40each)
80 DB LUNGEs Syncro
60 BJO Ping Pong (60each)
100 DB STOH Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Comp: DB 25/20
Rx: DB 20/15
+40: DB 20/15
+55: DB 15/10
Scd: DB 10/5

🚺 GIRL 🚺
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.22’)
40 PUSH-UPs Ping Pong (40each)
80 DB LUNGEs Syncro
60 BJO/STEP-UPs OVER Ping Pong (60each)
100 DB STOH Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Rx: DB 15
Scd: DB 5

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
⚒️TEAMx2⚒️
FT (tc.30’)
100 PUSH-UPs IGoYouGo
100mt SB WALKING LUNGEs
100 BJO IGoYouGo
100 DB PP 1ARM.Syncro

NB: 8 BURPEEs SYNCRO
TO START AND AT THE TOP OF EVERY 2’
Rx: SB 20/10 - DB 20/15
Scd: SB 10/- - DB 10/5

03/09/2026

GIOVEDÌ
03/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
8 CYCLIST SQUATs
7 SCAPOLAR PULL-UPs
6 MUSCLE SN
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT 💥
On a 15’ complete
70 DL
60 PISTOLs
50 T2B
Max PS in the remaining time

Comp: BB 70/47
Rx: BB 61/43
+40: BB 50/35
+55: BB 43/30
Scd: BB 30/20
-
C/O
4 SETs
20” TALL PLANK
20”/side SIDE PLANK
20” rest

🚺 GIRL 🚺
💥SPORT💥
On a 15’ complete
70 DOUBLE DB SDL
60 PISTOLs
50 V-UPs
Max DOUBLE DB DEVIL PRESS
in the remaining time

Rx: DB 2x10
Scd: DB 2x5
-
C/O
4 SETs
20” TALL PLANK
20”/side SIDE PLANK
20” rest

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
On a 25’ complete
2 GIRI DEI PONTI
100 KB SWINGs
50mt BURPEEs BROAD JUMP
Max WB
in the remaining time

Rx: KB 24/16 - MB 9/6
Scd: KB 16/12 - MB 6/4

02/09/2026

MERCOLEDÌ
02/09/26

WARM UP GENERAL
-
WARM UP SPECIFIC
1 Round of:
250/200mt ROW
200mt RUN
15 MB THRUSTERs
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
Every 5’ for 25’
250/200mt ROW
200mt RUN
15 EAVY WB

SCORE IS LOWEST SET!
Comp: MB 12/9
Rx: MB 12/9
+40: MB 12/9
+55: MB 9/6
Scd: MB 6/4

🚺 GIRL 🚺
💥SPORT💥
Every 5’ for 25’
30 JUMP ON PLATE
25 PLATE RUSSIAN TWIST
20 NPB
15 WB

SCORE IS LOWEST SET!
Rx: MB 6 - PLATE 10
Scd: MB 4 - PLATE 5

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
5 RFT (tc.30’)
500mt RUN
40 SIT-UPs
30mt DB WALKING LUKFEs
20 DOUBLE DB THRUSTERs

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

🏃🏻RUNNING🏃‍♀️
💥SPORT💥
WARM UP
1000mt + Andature
RIPETUTE LUNGHE
4/5/6x1000mt rec3’

01/09/2026

MARTEDÌ
01/09/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
6 HNG MUSCLE CL
6 FS
6 PP
6 BAR SWINGs
-
🏋🏻CROSS-FIT🏋🏻
💥 SPORT💥
3 RFT (tc.19’)
400mt RUN
20 PULL-UPs
20 HCL(1’)/PP(2’)/THRUSTERs(3’)

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 PLATE TURKISH SIT-UPs
30” HOLLOW
30” rest

🚺 GIRL 🚺
💥 SPORT💥
3 RFT (tc.17’)
15 SHUTTLE RUN*
25 KB DL
35 KB SQUATs(1’)/KB PP(2’)/KB THRUSTERs(3’)

*SHUTTLE RUN 1=A+R tot 10mt
Rx: KB 16
Scd: KB 8
-
C/O
4 SETs
10 PLATE TURKISH SIT-UPs
10/side CLAMSHELL SIDE PLANK HIP THRUST

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
Every 6’ for 30’
400/350mt RUN / ROW
20mt SLED PUSH
30 DOUBLE KB RUSSIAN SWINGs

Rx: SLED 200/150 - KB 2x24/16
Scd: SLED 150/120 - KB 2x16/12

31/08/2026

LUNEDÌ
31/08/26
-
WARM UP GENERAL
-
WARM UP SPECIFIC
2 Rounds of:
10” RING SUPPORT HOLD
6 NPB STEP-UPs
30 SU
-
🏋🏻CROSS-FIT🏋🏻
💥SPORT💥
FT (tc.15’)
10 / 8 RING DIPs
5 BBJO @30/24
50 DU / 100 SU
16 / 13 RING DIPs
8 BBJO @30/24
100 DU / 200 SU
22 / 18 RING DIPs
11 BBJO @30/24
150 DU / 300 SU
-
C/O
4 SETs
15 BOX JACK KNIVEs
15 PLANK PRESS-UPs
rest 20/30”

🚺 GIRL 🚺
💥SPORT💥
FT (tc.17’)
15 BOXDIPs
10 BBJ/STEP-UPs
150 SU
20 BOXDIPs
15 BBJ/STEP-UPs
200 SU
25 BOXDIPs
20 BBJ/STEP-UPs
250 SU
-
C/O
4 SETs
15 BOX JACK KNIVEs
15 PLANK PRESS-UPs
rest 20/30”

🏃🏻X-PRO🏃‍♀️
💥SPORT💥
FT (tc.33’)
25 WB
10 BBJ @60/50
500mt RUN
50 WB
15 BBJ @60/50
1000mt RUN
75 WB
20 BBJ @60/50
1500mt RUN

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

http://www.progettocrossfit.com/

Notifiche

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