DAY 6
Warmup
Mobility
“fight gone bad”
3 RDS
0′ max reps WB 9/6
1′ max reps SDHP 35/25
2′ max reps BJ 60/50
3′ max reps P PR 35/25
4′ max kcl row
5′ rest
Your score is total reps at the end of time
Categoria: WOD
12.05.2017
DAY 5
12.5.2017
Warm up
Mobilità
1) “L’ armatura”
3 RDS
30 ” Hand on the wall
30 “Superman” Hold
30 ” Side plank (L & R)
30 ” Front rack piatto 20/10
Resto 60 “
2) forza
Emom FRONT SQUAT
0′ 3 @80%
1′ 1 @ 82%
2′ 3 @ 80%
3′ 1 @ 85%
4′ 3 @ 80%
5′ 1 @ 87%
6′ 3 @ 80%
7 ” 10 BS @ 80 %
3) CONDITIONING
3 RFT
400 mt run
21 burpees
11.05.2017
DAY 3
Warmup
Mobility
1 ) primer
3 rds
30″ hand stand hold face to wall
6 squat waiter ( L & R )
2 ) strenght
Push press from rack
4 x 6 across
Rest 90″ btw sets
3 ) 13′ amrap
55 kcal
55 thrusters *rx 30/25 *sc 25/20
55 pullups
55 hspu
10.05.2017
DAY 3
10.05.17
Warmup
Mobility
1 ) primer
3 rds
30″ hand stand hold face to wall
6 squat waiter ( L & R )
2 ) Strenght
Push press from rack
4 x 6 across
Rest 90″ btw sets
3 ) 13′ amrap
55 kcal
55 thrusters *rx 30/25 *sc 25/20
55 pullups
55 hspu
09-05.2017
DAY 2
9.5.2017
Warmup
Mobilty
1 ) core training
3 x 10 front rack step up ( empty bar )
+ 10 roll barbell
2 ) back squat wave
EMOM 8′
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 90%
15 FS @ 55%
2 ) 3 RFT
Max reps pullups
20 russian swing 32/24
20 back step lunges double ktb 16/12
20 hips bridge on the box
30.10.2015
Warm Up
Mobility Drills
Skill of the day
A)Conditioning
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.
29.10.2015
Warm Up
Skill Of The Day
A)Barbell Conditioning
Emom 15′
1 Power Snatch + 1 Hang Snatch + 1 Squat Snatch
You pick weight
B)Strength
Deadlift 5×2 Across
Strict Press 5×2 Across
28.10.2015
Warm Up
Skill Of The Day : HS
tabata
HS
L-SIT
A)Gymnastics
5x max TTB UB
B)Conditioning
Amrap 12′
7 Thruster @40/30kg
7 Burpees Box Jump @60/50cm
27.10.2015
Warm Up
Skill: Pullup/Squat
A)Strength
Front Squat 5×2 Across
B)Conditioning
4 RFT
300Row
10 Burpees touch
Max Effort Power Clean & Push Jerk@ 50/40kg
26.10.2015
Warm Up & Skill Of The Day
Run or Row
Mobility Drills & Warm Up
Skill: Snatch
A) Oly
1Rm of the day of Hang Snatch
B) Conditioning
Tabata: 8 rounds of:20/10” Work:rest
Pull Ups
Push Ups
Box Jumps, 60-50 cm
Wall Balls 9-6 kg