Workout of the day


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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