Workout of the day

November 2, 2018

 

 

CROSSFIT

 

warm up

emom 12' 30'' on - 30'' off

1) dl @ 20 / 15 

2) hs 3 appoggi

3) kipp swing bar

4) high pull     //

5) hs pancia al muro

6) sit up

7) power clean  //

8) hs schiena al muro/ casetta

9) k.t.c.

10)front squat   //

11) v-push up

12) squat clean  //

 

for time

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep

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

hspu - int. hspu casetta - scaled v - push up

ttb - scaled k.t.c.

 

( rep int. : 10 - 8 - 6 - 4 - 2 )

( rep scaled : 9 - 7 - 5 - 3 - 1 ) 

 

 

 

CALISTHENICS

 

tabat core

h.p.

v-up

l-sit bar

t2b

 

skill back lever

 

tuck back lever 20'' x 3

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

staddle / full back lever max'' x 3  adv.

to back to front ring 6 x 3 

 

 

m.u. 4 x 4 rest 1'  scaled pull up

hspu 6 x 4 

 

pull up 3 cambi 8 x 4 ( scaled 6 rep )

push up 3 cambi 14 x 4   ( scaled 10 rep )                                    rest 45''

gradoni + peso 14 x 4 

 

curl bar 10 x 3  rest 1'

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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