Workout of the Day

October 8, 2018

 

 

CROSSFIT

 

Warm up 

2 rnd not for time

2 x f.s. + 2 x p.p. + 2 x thruster @ 20/15

5 x ring row

8 x steps

8 x knees push up

10 x kipp swing bar

 

amrap 5'

200 m run

20 x front squat 

restante tempo max rep pull up

 

rest 3'

 

amrap 5'

200 m run 

20 x push press 

restante tempo max rep box jump ( scaled steps )

 

rest 3'

 

amrap 5'

200 m run

20 x thruster

restante tempo max rep push up

 

f.s. - p.p. - thruster ( rx @ 50 / 30 - int. @ 40 / 25 - scaled  @30 / 20 kg )

 

"Accessory work"

curl db 10 x 4   rest 1'

 

 

CALISTHENICS

 

45'' on - 20'' off  x 4 set

h.p.

strict t2b

superman

 

skill

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3

hs schiena al muro 20'' x 3

hs libera 10'' x 3 ( atleti avanzati )

 

6 x pull up archer / wide

6 x dip bar                                      x 3 a circuito       rest (1) 20''

10 x push up archer / wide                                        rest (2) 1'

 

6 x pull up narrow 

6 x dip one bar                              x 3 a circuito       //  //

10 x push up diamond 

 

pistols 12 x 4    rest 1'

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INDIRIZZO
MAPPA

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07.00 - 22.00

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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