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Martedì 8 Novembre 2022
PROGRAM
OFF SEASON
2 Snatch drop + 3 ohs
2 x eb
2 x 30%
3 x buffer 0
Push press snatch grip (veloci)
3 x 3 buffer 1
Back squat
1 x 7 70%
1 x 5 75%
1 x 3 80%
2 onde
Back squat
3 x 3 65% 3130 tempo
Bulgarian squat (dumbbell/kettlebell)
3 x 6/6 buffer 2
PRE SEASON
Back squat
1 x 7 70%
1 x 5 75%
1 x 3 80%
1 x 7 70%
1 x 5 75%
1 x 3 80%
Back squat
3 x 3 65% 3130 tempo
For quality
6 round
10 double under cross over
2 rope climb "floorless" (eseguire una rope climb, toccare il soffitto, scendere senza toccare il pavimento con i piedi ma con una mano, risalire per la seconda ripetizione)
IN SEASON
every 2 min x 6
4 back squat 80%
10 burpee afap
(post metcon)
every 3 min x 5
200m run afap
10 bench press, buffer 2
CLASS PLUS
Push jerk (tecnico) 1” pausa dip + 1” pausa catch
5 x 4 50-60%
WORKOUT OF THE DAY
COMPETITOR
“Fight gone bad”
3 round
1’ wall ball
1’ sumo deadlift high pull* 35/25kg
1’ box jump
1' push press 35/25kg
1’ cal row
1’ rest
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/150121-wod-5-fight-gone-bad
Riferimenti secondo wodwell.com
Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
1) gomito che passa la linea delle spalle (sopra la linea del bilanciere
2) bilanciere sopra la clavicola
CLASS
CONDITIONING
"Fight gone bad" (vedi sopra)
BODY ARMOR
Bring Sally Up Plank alternare plank a braccia tese e plank sui gomiti seguendo i comandi della canzone "Flower" di Moby
EXTRA
AEROBIC CAPACITY
Row (max cal)
40” on, 20” off x 7 set
rest 3’
30” on 30” off x 6 set
rest 3’
20” on 40” off x 5 set
MOBILITY
BODY ARMOR
Bulgarian squat (dumbbell/kettlebell)
4 x 6/6 buffer 2
281