BM Program

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Indietro

CrossFit Bull Moose

20 novembre 2022

Coach

BMProgram

Venerdì 25 Novembre 2022

PROGRAM

OFF SEASON

Deadlift 3" fino al ginocchio

1 x 4 50%

1 x 4 60%

1 x 4 75%

Deficit 4cm deadlift

1 x 4 70%

4 x 4 buffer 1

Ring push up 4110 tempo (concentrica esplosiva)

5 x 6-8

Pallof press

4 x 8 buffer 1

PRE SEASON

Deadlift 3" fino al ginocchio

1 x 4 50%

1 x 4 60%

1 x 4 75%

Deficit 4cm deadlift

1 x 4 70%

4 x 4 buffer 1

Front squat emom 12’ Min A - 3 front squat 80% Min B - 3 box jump max height Min C - 2 front squat stop 1”half squat (lowering) 80%

IN SEASON

every 2 min x 10

2 front squat, buffer 2

50 double under

CLASS PLUS

Press wave loading

1 x 7 60%

1 x 5 70%

1 x 3 80%

1 x 7 65%

1 x 5 75%

1 x 3 85%

CLASS SERIES PREP

Rest day...

WORKOUT OF THE DAY

COMPETITOR

15 min amrap

2 rope climb

10 m handstand walk

20 deadlift 100/70kg

30 toes to bar

CLASS

STRENGTH (Rx)

In 12 min

find 2rm of back squat

SKILL (Scaled)

12 min emom

odd: 5 toes to bar progression

even: 3 squat clean, 1" stop in catch, 1" stop in buca

CONDITIONING

For time:

21-15-9 ripetizioni di

front squat 60/40 (from the ground)

toes to bar

Scaled

27-21-15 ripetizioni di

front squat

knee to chest

Time cap: 10 min

ENDURANCE

6 round

25/20 cal air bike

20 V-up

15 double db front squat 2020/1515

1 min rest

EXTRA

BODY ARMOR

Dumbbell single leg romanian deadlift

4 x 10dx/10sx buffer 2

Single leg pike pulse

4 x 20dx/20sx

AEROBIC POWER

For time:

1 mile run (con vest)

MOBILITY

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