coach claudio ciolli CrossFit warm up A 30 jj 10 dl @20/15 10 steps 10 kness push up warm up B rest 1' 5x5 dl incrementando il carico per arrivare caldo al wod K9 CHUCKY” HERO WOD 4 Rounds for Time 1 Deadlift @124/80 @100/60 @80/40 25 Kettlebell Swings 19 Box Jumps 11 Burpees Calisthenics 45'' x hollow position + 6 x albanesi x 4 rest 30'' 30'' x superman + 10 x iperex x 3 rest 20'' (sc+int+adv) hs. 3 appoggi 20'' x 3 rest 20" (sc+int) hs. pancia al muro 20'' x 3 (

coach claudio ciolli CrossFit 3 rnd nft 10 cal 10 sit up 10 fs @20/15 10 p c&j Strength Front Squat (5x4 @80%) Every 1:30 mins Metcon For Time: 15 Power clean & jerk @50/35 @40/25 @30/20 150 Double Under 300 su 50 weighted Sit Up @10/5 150 Double Under 300 su 15 Power clean & jerk @50/35 @40/25 @30/20 20 min Time Cap Calisthenics Emom 6' 8 t2b Skill front lever tuck 20'' x 3 one leg 15'' x 3 full max'' x 3 EMOM 10' 6 pull up EMOM 10' 6 dip EMOM 10' 8 push up

Coach Claudio Ciolli CrossFit warm up 3 rnd nft 10 calories 10 wall ball @6/4 10 air squat 15' skills hs walk 19.1 Open 15' amrap 19 wall ball @9/6 19 cal row (40 du - 120 su) Calisthenics core rnd t2b 20 | 10 | 5 v-up 30 | 20 | 10 iperex 30 | 20 | 10 skills handstand 3 appoggi 20'' x 3 pancia al muro 20'' x 3 talloni al muro 20'' x 3 libera max'' x 3 AMRAP 8' 6 pull up 8 dip 10 push up AMRAP 8' 4 narrow pull up 6 dip one bar 10 diamond push up

CrossFit 3 rnd 30 su 10 sit up 20" hs 10 row bar 10 back squat @20/15 5 Rft 1' hs (casetta, v-hs) 21 toes-to-bars( kte, ktc) rest 5' 5Rft 21 back squat @50/35 @40/25 @30/20 1 rope climb (int 3 floor rope climb , sc 5 rev pull up) Calisthenics hp 1'x4 rest 30" superman 30"x4 sc. frog stand 20"x3 rest 20" sc.+ int pseudo planche 20"x3 int+ adv tuck planche max"x2 adv l-sit to tuck planche 6x2 pull up 5x5 (zavorra) push up 10x5 ( parallelette) dip 5x5 (zavorra) pull

CrossFit 2 rnd 20 sit up 10 floor bench press @20/15 10 shoulder press 10 squat Ft Floor Bench Press 5x5 @70% rest 1:30" For Time T.C. 7' each 3 rounds 30 Push Press @40/20 @30/15 30 box jump rest 3' 3 rounds 24 Push Press @50/30 @40/20 24 box jump rest 3' 3 rounds 18 Push Press @60/35 @50/25 18 box jump Calisthenics hp 1' x 4 rest 20'' dragon flag 6 x 3 rest 30'' ice cream 6 x 3 pull down 6 x 3 tuck front lever 20'' x 3 one leg front lever 10'' x 3 rest 30'' st

CrossFit 3rnd 20 j.j 10 swing bar 10 dl For Time Buy-In: 100/300 du/su 1-2-3-4-5-6-7-8-9-10 reps of: mu/c2b/pull up Dl @90/55 @70/45 @50/35 Buy-Out: 100/300 du/su acc. french press db 6x4 rest 1' Calisthenics l-sit + t2b 15'' + 6 x 4 rest 30'' tenuta frontale human flag 20'' x 3 tenuta laterale human flag 20'' x 3 knees laterale human flag 8 per lato x 3 rest 30'' pull up 30 5 20 push up 50 10 30 dip 30 5 20 squat 50 10 30 alternare la p

CrossFit 2 rnd 30/60 du/su 5 clean 5 push press 10 knees push up AMRAP 8' 3,3-4,4-5,5- 6,6..... Clean and Jerk @50/35 @40/25 @30/15 Brps over bar Rest 4' AMRAP 6' 3,3-4,4-5,5- 6,6..... Clean and Jerk Brps over bar Rest 3' AMRAP 4' 3,3-4,4-5,5- 6,6..... Clean and Jerk Brps over bar acc. curl db 8x4 rest 1' Calisthenics h.p. + oscillazioni 45'' + 10 x 3 rest 30'' hp gambe larghe + oscillazioni gambe larghe 45'' + 10 x 3 // superman + iperex 30'' + 10 x 3 // skill tuck

CrossFit 2 rnd 20" hp 10 knees push up 5 fs @20/15 20" hs Front squat 5x5 @70% rest 1:30" 2 Rft 50 Sit Up (int 40 sc 30) 30 hspu (int casetta sc v-push up) 50 Toes to Bar (40 ktc sc 30 kte) rest 3' 3 Rft 15 power snatches @40/25 @30/20 @20/15 10 thrusters Calisthenics 30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx x 3 rest 30'' strict t2b gambe larghe 8 x 3 rest 20'' iperex 10 x 3 skill frog stand 20'' x 3 pseudo planche 20'' x 3 rest 30''

CrossFit 3rnd 20 j.j. 20 sit up 10 swing bar 10 knees push up 10 squat FT Try to complete in 20 minutes: 5 strict pull-ups 10 push-ups 15 squats 10 strict pull-ups 20 push-ups 30 squats 20 strict pull-ups 40 push-ups 60 squats 30 strict pull-ups 80 push-ups 120 squats (int 5-10-15-20 pull up, 10-20-30-40 push up, 15-30-50-60 squat) (sc 5-5-10-10 pull up, 10-15-20-25 kness push up, 15-20-35-50 squat) cash out 21-15-9 (60-45-27 su) du/su sit up Calisthenics Emom 10' 45" hp 20 s

CROSSFIT 2 rnd nft 30 x j.j. 6 x power snatch 8 x knees push up for time 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 power snatch @ 50 / 30 - @ 40 / 25 - @ 30 / 20 dip ring / bar - dip 2 box 20 - 19 - 18 - 17 - 16 - 15 - 14 - 13 - 12 - 11 - 10 air squat " accessory work " french press db / kb 5 x 5 rest 1' CALISTHENICS tabata core h.p. albanesi l-sit bar superman 15' skill bar muscle up ( atleti avanzati 6/8 x 4 bar muscle up rest 1'30'' ) pull up archer 6 x 4 russian di