Class Program 26.19

CrossFit Bull Moose
6 giu
Tempo di lettura: 3 min

Aggiornamento: 9 giu

F*CK THE WEAKNESS OF THE WEEK

AEROBIC CAPACITY

For time:

4 round

400 m run

40/32 cal row

30 burpee over the row

WEIGHTLIFTING

Snatch

Muscle snatch + ohs

2 x 3+2 barbell

Tall snatch

2 x 3 barbell

Sots press

2 x 5 barbell

High hang power snatch

5 x 2 75%

Hang squat snatch

4 x 2 80%

Hang squat snatch stop in buca

4 x 1 85%

Hang snatch pull

4 x 3 100%

Clean & Jerk

Footwork jerk

2 x 10 pvc

Press in split

3 x 3 barbell

Tall jerk

3 x 2 barbell

Jerk

3 x 3 barbell

Low hang power clean + jerk

4 x 2+2 75%

Hang squat clean + jerk

4 x 1+2 80%

Jerk balance

4 x 2 85%

Hang clean pull

4 x 3 100%

GYMNASTIC

Parte A

12 min di lavoro tecnico su muscle up / peg board
6 x 6 strict toes to bar / strict pull up

Parte B

Ogni 90" x 6 set

5-7 middle rig toes to bar
max ub chest to bar/pull up (per chi non si fosse allenato ieri)
max ub toes to bar
10/15m handstand walk (per chi non si allena venerdì)

STRENGTH

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

2 x 1 90%

2 x 1 95%

back squat 3110 tempo

2 x 4 75%

Front squat

Front squat pausa 1” al parallelo in discesa

1 x 4 50%

1 x 4 60%

1 x 4 70%

Front squat uscita veloce dalla buca

4 x 4 80%

Deadlift

every 90” x 5

5 deadlift 70%

10 heavy russian swing

every 90” x 5

3 deadlift 75%

12 heavy swing

Press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

6-8 dumbbells front raise + 6-8 lateral raise

4 set

Bench press

4 x 10, buffer 2

Bent over row

4 x 10, buffer 2

CLASS PLUS OF THE WEEK

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

LUNEDì

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

2 x 1 90%

2 x 1 95%

MARTEDì

Bent over row

4 x 10, buffer 2

MERCOLEDì

Strict toes to bar / strict pull up

6 x 6

Rest 90" tra i set

GIOVEDì

Deadlift

every 90” x 5

5 deadlift 70%

10 heavy russian swing

every 90” x 5

3 deadlift 75%

12 heavy swing

VENERDì

Strict handstand push up

6 x 6

Rest 90" tra i set

LUNEDì

WEIGHTLIFTING

3' EMOM

3 squat snatch 60-65%

1' rest

3' EMOM

2 squat snatch 70-75%

1' rest

3' EMOM

1 squat snatch 80-85%

SKILL

11' EMOM

1 power snatch + 1 overhead squat + 1 squat snatch (carico tecnico)

CONDITIONING

For time*

30 snatch any style

*EMOM 5 wall ball partendo da 0:00

Time cap: 10'

Rx: 60/40

Intermediate, Master +45: 50/35

MARTEDì

STRENGTH

ogni 2' x 5 set

10-8-6-4-2 strict press (da rack, carico a salire)

SKILL

ogni 2' x 5 set

10 strict press (da terra, carico fisso)

CONDITIONING

12' AMRAP

3 round: 5 push press + 10 pull up

3 round: 10 front squat + 5 chest to bar

Rx: 50/35

Intermediate, Master +45: 40/30

MERCOLEDì

CONDITIONING

For time

400m run

100 air squat

400m run

100m burpee broad jump

400m run

100 sit up

400m run

100m walking lunge

400m run

Time cap 25'

GIOVEDì

CONDITIONING

2' ON - 1' OFF x 6

(3 round alternando i blocchi A e B)

A: 14 alt. db devil press + max alt. db hang cluster nel tempo rimanente

B: 10 shuttle run* + max v-up nel tempo rimanente

Rx: db 25/17,5

Intermediate, Master +45: db 22,5/15

Scaled: db 15/10 + max tuck up

*1 shuttle run = 7,5+7,5m

CORE

9' EMOM

- 8/10 weighted reverse snow angel

- 40" lateral plank hold dx

- 40" lateral plank hold sx

VENERDì

GYMNASTICS

ogni 1'30" x 6 set

Rx: 10/15m handstand walk

Scaled: 10/15 wall facing plate down & up

SKILL

12' handstand walk practice

CONDITIONING

15' AMRAP

Team of 2

A: max cal row

B: 3 wall walk + 12 burpee box jump over

A e B lavorano contemporaneamente, cambio obbligatorio ad ogni fine round

Team of 3

Stesso lavoro con C che riposa, cambio obbligatorio ad ogni fine round

SABATO

STRENGTH

ogni 2' x 6 set

5 deadlift 75%

SKILL

ogni 2' x 6 set

5 deadlift, 2" stop al ginocchio, carico tecnico

CONDITIONING

12' AMRAP

16 toes to bar

8 deadlift 100/70

64 double under

Intermediate, Master +45: 12 ttb, bb 80/60, 40 du

SC: 16 ktc, bb 70/50, 20 du / 120 su

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