Workout of the day

October 31, 2018

 

 

 

CROSSFIT

 

warm up 

2 rnd not for time

2 x p.s. + 2 x ohs + 1 x s.s. 

30'' x h.p.

10 x kipp swing bar

5 x knees push up

 

emom every 1'30'' x 5 set

2 x p.s. + 2 x ohs + 1 x s.s.  @ 65 % 1rm s.s.

 

for time ( team of 2 )

100 x calorie

100 x push up

150 x sit up

150 x air squat

 

( int . 70 - 70 - 100 - 100 rep )

( scaled 50 - 50 - 80 - 80 rep ) 

 

 

 

CALISTHENICS

 

h.p. 1' x 2 rest 20''

dragon flag 6 x 4 rest 30''

iperex 10 x 4

 

skill

tuck front lever 20'' x 3 

one leg front lever 20'' x 3  int. - adv.

staddle / full front lever  max'' x 3  adv.      rest 1'

pull down 6 x 3

ace cream 6 x 3   

 

round                                            ( scaled )

pull up                    30  10  20   -  20  5  10

dip                           30  10  20   -  20  5  10

push up                  40  10  30   -  30  5  20

pistols / squat       40  10  30   -  30  5  20

 

 

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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