Table 2.

Exercise CrossFit program [37].

Week	Session Parts	Exercises Detail	N° SET/Time
1.1	Warm up	10 russian swings	3 sets
		10 step ups
		10 lunges
	Skills/technic	Squats	20 min
		deadlifts
		burpees
	WOD AMRAP	20 squats	12 min
		20 deadlifts
		20 burpees
	Cool down	Third world sit	5 min
		Lumbar lenghtening
1.2	Warm up	3 inchworms	3 sets
		10 bear walks
		6 squats
	Skills/technic	Back squat	10 min
		Push up
		box jump
	WOD AMRAP	10 box jumps	10 min
		10 squats
		5 push ups
	Cool down	Hip and gluteal stretches (static)	5 min
2.1	Warm up	3 squats	3 sets
		3 burpees
		1 shuttle run (20 m)
	Skills/technic	Goblet squat
		skipping
		deadlift
	WOD AMRAP	1 min goblet squat (wall ball)	3 rounds
		1 min deadlift
		15 push ups
		1 shuttle run (20 m)
	Cool down	Hip and gluteal stretches (static)	5 min
2.2	Warm up	15 burpees	3 sets
		15 box jumps
		15 squats
	Skills/technic	Wall ball	10 min
		box jump
		overhead squat
	WOD AMRAP	10 wall ball	8 min
		10 box jumps
		15 push ups
		run 50 m
	Cool down	Hip and gluteal stretches (static)	5 min
3.1	Warm up	Hip stretch × 2 (3 min each)	3 sets
		walking lunges (30 m)
		run (30 m)
	Skills/technic	Deadlift (barbell)
		clean (pvc pipe)
	WOD AMRAP	10 deadlifts	12 min
		5 burpees
		10 push ups
	Cool down	Hip and gluteal stretches (static)	5 min
3.2	Warm up	30 step ups	3 sets
		20 kippe
		10 push ups
	Skills/technic	clean and jerk (pvc pipe)	10 min
		push press
	WOD (“Eva”)	800 m run	3 rounds
		double unders
		30 pull ups
	Cool down	Hip and gluteal stretches (static)	5 min
4.1	Warm up	30 air squats	3 sets
		20 burpees
		10 single unders
	Skills/technic	Thrusters	5 min
	WOD AMRAP	10 thrusters	20 min
		run 50 m
		10 box jumps
		run 100 m
	Cool down	Hip and gluteal stretches (static)	5 min
4.2	Warm up	30 squats	3 sets
		30 squat jumps
		30 lunges
	Skills/technic	Push ups	15 min
		double unders
		handstands
	WOD (“Annie”)	50-40-30-20-10	FOR TIME
		Single unders
		sit ups
	Cool down	Hip and gluteal stretches (static)	5 min
5.1	Warm up	10 kippe	3 sets
		10 jumping jacks
		10 sit ups
	Skills/technic	Thrusters	15 min
		Front squat
		Push press
	WOD AMRAP	10 burpees	20 min
		10 push press (dumbells)
		10 thrusters (dumbells)
		20 sit ups
	Cool down	Hip and gluteal stretches (static)	5 min
5.2	Warm up	20 m shuttle run	5 sets
	Skills/technic	wall ball cleans
	WOD AMRAP	10 box jumps	8 min
		8 push ups
		6 wallball cleans
		10 GTOH (dumbell)
		5 sit ups
	Cool down	Hip and gluteal stretches (static)	5 min
6.1	Warm up	10 squats	3 sets
		10 burpees
	Skills/technic	Squats and crunch	5 min
	WOD AMRAP	10 wall balls	15 min
		20 m overhead plate
		20 lunge walks
	Cool down	Hip and gluteal stretches (static)	5 min
6.2	Warm up	10 leg swings	10 min
		10 burpees
		10 sit ups
	Skills/technic	OH squats	5 min
	WOD	10 American Swing	3 rounds
		20 Air squats
		sprint 50 m
	Cool down	Hip and gluteal stretches (static)	5 min
7.1	Warm up	30 wall climber	3 sets
		30 swings
		30 sit ups
	Skills/technic	Snatch	10 min
	WOD	21 – 15 – 9	FOR TIME
		Snatch
		Burpees
	Cool down	Hip and gluteal stretches (static)	10 min
7.2	Warm up	Air bike	10’ + 10’
		Row
	Skills/technic	Military & Push Press	5 min
	WOD AMRAP (“Danny”)	30 box jumps	20 min
		20 push press
		30 pull ups
	Cool down	Pectoral & Dorsal stretching	5 min
8.1	Warm up	30 squats	3 sets
		30 jumping jacks
		30 burpees
	Skills/technic	Deadlifts	5 min
	WOD	500 m row	5 rounds
		30 deadlift
	Cool down	Hip and gluteal stretches (static)	5 min
8.2	Warm up	10 burpees	3 sets
		20 air squats
		30 jumping jacks
	Skills/technic	Pull ups
		TTB or Knees to chest
	WOD	800 m run	FOR TIME
		400 m row
		200 m run
	Cool down	Hip and gluteal stretches (static)	5 min