WOD

October 4, 2018

 COACH CLAUDIO CIOLLI

CROSSFIT

 

1.

warm up

3 rnd nft

10 cal

5 power clean @20/15

5 push jerk

10 air squat

 

 

2.

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans @50/35 intermediate @40/25 scaled @30/20

6 push jerk

9 burpees

 

Then Rest 1 minute

 

Repeat 5 times

 

rest 5'

 

3.

accessory work

curl bar

10 x3 rest 1'

hammer curl db

12 x3 rest 30''

 

CALISTHENICS

 

core

30'' + 10 oscillazioni hp x4 rest 30''

30'' + 10 superman + iperex x4

20 seated leg raise db x4

 

skill

20'' frog stand x3 rest 30''

15'' pseudo planche x3

10'' tuck plance x3

5'' full planche x3 atleti avanzati 

 

zavorrato

 

pull up 5x5 rest 1'

dip 5x5 

hspu 6 x 5

deficit push up 12 x 5

 

curl bar 

12x3

 

dip 2 box 

12 x3

 

pistols 12 x4

 

atleti avanzati utilizza una zavorra intorno a 10kg

scaled utilizza un loop band più fino. 

 

 

 

 

 

 

 

 

 

 

 

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INDIRIZZO
MAPPA

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07.00 - 22.00

Martedì-Giovedì

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Sabato

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Indirizzo:

Associazione sportiva dilettantistica streetwork team

via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli