Workout of the Day

October 29, 2018

 

CROSSFIT

 

warm up

2 rnft

5 x dl

8 x lunges

5 x push press

5 x ring row

 

Deadlift rest 1'

15 @ 45 %

12 @ 50 %

10 @ 55 %

8 @ 60 %

 

rest 2'

 

back lunges rest 1'

12 - 12   rx @ 40 / 25 - int. @ 35 / 20 - scaled @ 30 / 15

10 - 10  rx @ 45 / 30 - int. @ 40 / 25 - scaled @ 35 / 20

 

emom 12'

pull up         rx 10 rep - int. 8 rep - scaled 6 rep

push press   rx 10 rep - int. 8 rep - scaled 6 rep

                      rx @ 50 / 35 - int. @ 40 / 25 - scaled @ 30 / 20 

calorie          rx 15 cal. - int. 12 cal. - scaled 10 cal

 

 

CALISTENICS

 

3 rnd 40'' on - 20'' off

h.p.

v-up

h.p. gambe larghe

superman 

 

skill

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3

hs schiena al muro 20'' x 3  int. - adv.

hs libera max'' x 3  adv.

 

pull up + isom

2 + 5'' + 2 + 5'' + 2 + 5'' + 2 + 5''  x 4  set    rest 1'

 

dip + isom

2 + 5'' + 2 + 5'' + 2 + 5'' + 2 + 5''  x 4  set    //

 

push up + isom                                                            

4 + 5'' + 4 + 5'' + 4 + 5'' + 4 + 5''  x 4 set    //                   

 

squat + isom

5 + 5'' + 5 + 5'' + 5 + 5'' + 5 + 5''  x 4 set   //

 

( int. 6 rep + 10'' isom )

( scaled 4 rep + 6'' isom )

 

8 x french press

8 x curl anelli      x 3    a circuito  ( no rest ) 

 

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ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

10.00 - 16.00

 

 

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