CrossFit Acireale

WOD

Longevity

WARM-UP & MOBILITY – 8'

2' BikeErg Easy Pace

Then, 2 Rounds:
- 8 Ankle Rocks (4/side)
- 8 Standing Hip Openers (4/side)
- 8 Squat to Box
- 10 Alternating March + Arm Swing

. WORKOUT – 25'*

*PART A – FUNCTIONAL STRENGTH*

*12' EMOM – 3 ROUNDS*

Minute 1:
8 Goblet Squat to Box (3" eccentric)

Minute 2:
8 KB Deadlift (moderate load)

Minute 3:
8 Supported Reverse Lunges (4/side)

Minute 4:
30" Tandem Walk (heel to toe)

*REST & TRANSITION – 3'*

*PART B – AEROBIC CAPACITY & BALANCE*

*10' AMRAP – CONTROLLED PACE*

- 45" BikeErg @ Moderate Effort
- 8 Low Box Step-Up (4/side)
- 10 Standing Calf Raises
- 20" Farmer Carry (both hands)
- 20" Rest

COOL DOWN – 4'

- 30" Standing Calf Stretch/side
- 30" Hip Flexor Stretch/side
- 30" Standing Hamstring Stretch/side
- 60" Relaxed Breathing

━━━━━━━━━━━━━━

*LONGEVITY – MOVE BETTER, STAY STRONGER.*

Weightlifting

Power Clean
For Load:
Every 4:00 x 5 Sets @ 75%+
2 Complexes
1 High Hang Power Clean
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-

Wod

For Distance:
4 Sets
2:00 AMRAP
28/22 Calorie Row
-Max Distance Handstand Walk Rem. Time
-rest 1:00 b/t sets-

Hyrox

AMRAP 30'

400 m Run
20 Wall Ball — 9/6 kg
20 m Farmer Carry — 2×24/16 kg
10 m Burpee Broad Jump
20 Alternating Walking Lunges — bodyweight