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Martedì 24 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Back squat
1 x 5 50%
1 x 5 60%
1 x 3 70%
1 x 2 80%
Caricare 85% del massimale ed eseguire un totale di 15 reps
Minor numero di set possibili mantenendo la forma corretta.
Recupero 90-120”
WEIGHTLIFTING & GYMNASTIC
5 superset
1 push press + 2 power jerk 65% (lavorare su velocità e incastro)
10m handstand walk afap
1 min rest
CLASS PLUS
8 min emom
1 heavy jerk (da rack)
WORKOUT OF THE DAY
COMPETITOR
Fight gone bad
3 round
1’ max wall ball
1’ max sumo deadlift high pull 35/25kg
1’ max box jump 50 cm
1’ max push press 35/25kg
1’ max cal row
1’ rest
Riferimenti:
https://www.crossfitbullmoose.com/programmazione/bm-program/150121-wod-5-fight-gone-bad
https://www.crossfitbullmoose.com/programmazione/bm-program/martedi-8-novembre-2022
CLASS
STREGTH
8 min emom
2 front squat, buffer 2, 2” stop in bottom
SKILL
8 min
work on double under
CONDITIONING
2 round
1’30” on, 30” off
max cal air bike
max double under
max dumbbell hang clean 25/15
Rx:
3 double under = 1 pt
Scaled:
1 double under = 1 pt
10 single under = 1 pt
EXTRA
MOBILITY
AEROBIC CAPACITY
20 min di lavoro aerobico post workout su un ergometro a scelta
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