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Venerdì 10 Giugno 2022
PROGRAMS
PRE SEASON
Deadlift
1 x 5 50%
1 x 5 60%
5 MAV - Salire di 3-5% a set fino a cedimento tecnico, le reps devono essere sempre fluide
con l'ultimo carico del mav eseguire 2 x 2 con stop sotto al ginocchio
Gymnastic
every 2 min x 7
3 slow skin the cat
10-20” planche progression
IN SEASON
afap
from 1 to 10 and from 10 to 1 (1,2,3... 8,9,10,9,8... 2,1) of
sumo deadlift 100/70 (no tng)
burpee otb
afap
8 round
5 weighted chest to bar (10/5)
10 pistol squat
CLASS PLUS
6 superset
6-8 bent over row
10-12 reverse fly
1 min rest
WORKOUT OF THE DAY
COMPETITOR
CrossFit Semifinal Workout 1
for time
10 round
1 rope climb legless
52m run (4 x 13m)
CLASS
STRENGTH
10 min to complete
8.7.6.5.4 reps of back squat, ramping
4 min reset and set up
10 min to complete
8.7.6.5.4 reps of barbell press, ramping
CONDITIONING
4 round
40" on 20" off
amrap burpee over the bar
EXTRA
BODY ARMOR
6 superset
8 Sumo kb row
8 banded pull down
10 reverse fly, seduto su panca, petto appoggiato sulle ginocchia
1:30 rest
AEROBIC CAPACITY
42 min emom
A. amrap cal row
B. 200m run
C. rest
MOBILITY
45