WOD

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.