ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

10.00-22.00

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

Workout of the Day

November 19, 2018

 

 

CROSSFIT

 

2 rnd 

50 s.u.

10 x front squat @ 20 / 15 kg

10 x push press

10 x knees push up

10 x kipp swing bar

10 x sit up

 

deadlift rest 1'

15 @ 50 %

12 @ 55 %

10 @ 60%

8 @ 70 %

 

rest 2'

 

push press rest 1'

10 - 10 @ 50 %

8 - 8 @ 60 %

 

rest 3'

 

for time   t.c. 20'

30 x pistols - 60 x air dquat

30 x dip ring / bar -  dip 2 box

30 x burpees - push up h.r.

30 x calorie - 80 d.u. - scaled 150 s.u.

30 x t2b - ktc. - k.t.e.

 

( int. tutto 20 rep , air squat 40 rep , d.u. 60 rep , s.u. 100 rep ) 

( scaled tutto 15 rep , air squat 30 rep , d.u. 40 rep , s.u. 70 rep )

 

 

 

CALISTHENICS

 

3 rnd rest 1' alla fine del round x 3  

45'' x h.p.

10 x v-up

30'' x h.p.

6 x v.up

10'' x h.p.

 

skill handstand  rest 45''

 

3 appoggi 20'' x 3

pancia al muro 20'' x 3

schiena al muro 20'' x 3   int. + adv.

libera 10'' x 3   adv.

hspu 4 x 3  - ( adv.  hspu liberi )

 

 

8 x pull up + 20'' x isom push up  x 4 

12 x push up + 20'' x isom pull up  x 4    rest 1'

8 x dip + 10'' x isom dip 2 box  x 4 

14 x affondi +  20'' x isom squat x 4 

 

curl bar 10 x 3   rest 1'

 

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