Class Program 26.23

CrossFit Bull Moose
2 giorni fa
Tempo di lettura: 4 min

F*CK THE WEAKNESS OF THE WEEK

AEROBIC CAPACITY

For time:

100/80 cal row

75 burpee over the rower

60/48 cal air bike

60/48 cal row

45 burpee over the rower

35/28 cal air bike

WEIGHTLIFTING

SNATCH

Snatch press in squat

3 x 5 barbell

Drop snatch

3 x 3 barbell

Floating snatch pull + power snatch + overhead squat

5 x (2+1+1) 70%

Floating snatch pull + squat snatch

5 x (1+2) 75%

Panda pull

4 x 3

Clean + front squat

5 x (1+2) 75%

CLEAN AND JERK

Press in split

3 x 5 barbell

Tall jerk

3 x 3 barbell

Floating clean pull + power clean + front squat

5 x (2+1+1) 70%

Floating clean pull + squat clean + jerk

5 x (1+2+1) 75%

Clean pull

4 x 3 100%

Clean + back squat

5 x (1+2) 75%

GYMNASTIC

PRIMA PARTE

Opzione A

Per chi non si allena giovedì

Ogni 3 min x 5 set

1 legless rope climb

1 rope climb

max toes to bar

Opzione B

Ogni 1'30'' x 8 set

In complex

6 pull up + 4 chest to bar + 2 bar muscle up

Opzione C

15 min di pratica su

ring/bar muscle up

SECONDA PARTE

10 min amrap for quality

5m handstand walk

10 push up

STRENGTH

Back squat

Kb cossack squat

3 x 5/5

Back squat

1 x 7 60%

1 x 7 70%

5 x 5 80%

Front squat

Goblet cyclist squat 3110 tempo

3 x 6 buffer 2

Front squat

1 x 5 60%

1 x 5 70%

1 x 5 75%

4 x 5 80%

3 depth jump after each set

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 1 85%

5 x 1 90%

Press

Kettlebell bottom up press one arm

3 x 5/5 buffer 1

2 x 3/3 buffer 1

Push press

1 x 8

1 x 6

1 x 4

1 x 2

2 onde sempre 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

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 1 85%

5 x 1 90%

MARTEDì

Ogni 1'45" min x 6 set

max muscle up (minimo 2-3) / max strict pull up (minimo 6)

MERCOLEDì

Back squat

1 x 7 60%

1 x 7 70%

5 x 5 80%

GIOVEDì

Push press

1 x 8

1 x 6

1 x 4

1 x 2

2 onde sempre buffer 2

VENERDì

15' di pratica su

handstand walk

LUNEDì

GYMNASTICS

ogni 1'30" x 6 set

3 strict (deficit) handstand push up

SKILL

9' di pratica su

handstand push up

CONDITIONING

For time:

20 handstand push up

100 double under

18 handstand push up

75 double under

16 handstand push up

50 double under

14 handstand push up

25 double under

Time cap: 12'

Intermediate: 16/14/12/10 handstand push up | 80/60/40/20 double under

Scaled 1: 16/14/12/10 scaled handstand push up | 80/60/40/20 double under

Scaled 2: 2 db push press | 40/30/20/10 double under o 125/100/75/50 single under

MARTEDì

CONDITIONING

ogni 7'30" x 3 set

CASH IN (alternando A, B, C):

A: 30/24 cal bike

B: 36/30 cal row

C: 400 m run

Poi 2 round:

10 plate ground to overhead

10 alternating overhead reverse lunge

10 burpee plate jump

RX: 15/10

Score: tempo round peggiore

MERCOLEDì

No Score Day...

STRENGTH

ogni 2' x 5 set

3 strict press + 6 push press (da terra) - carico fisso

BODY ARMOR

15' EMOM

10 pull down con elastico
12 double kettlebell alt. gorilla row
10 double dumbbell bicep curl

GIOVEDì

GYMNASTICS

10' AMRAP

5 strict toes to bar

10 V-up

15 tuck up

1' rest

SKILL

10' di pratica su

rope climb

CONDITIONING

3' on - 1'30" off x 4 set (partenze ogni 1'30")

1 legless rope climb

1 rope climb

10 toes to bar

10 alternate dumbbell snatch

max burpee over the dumbbell

Rx 25/17,5

Intermediate - Master +45: 2 rope climb | 22,5/15

Scaled: 10 banded strict pull up

VENERDì

STRENGTH

ogni 2' x 5 set

1 squat clean + 3 front squat, carico a salire

SKILL

10' EMOM

1 power clean + 1 squat clean + 1 front squat

carico tecnico

CONDITIONING

TEAM WOD

0:00 - 5:00

30 sincro* power clean

max burpee box get over (100cm), I go you go

5:00 - 6:00

rest

6:00 - 10:00

20 sincro* power clean

max burpee box get over, I go you go

10:00 - 11:00

rest

11:00 - 14:00

10 sincro* power clean

max burpee box get over, I go you go

*Sincro a tre nei team da tre

RX: 60/40 - 70/50 - 80/55

Intermediate - Master +45: 50/35 - 60/40 - 70/50

Scaled: 40/30 - 50/35 - 60/40

SABATO

CONDITIONING

For time:

200m run

1 round

15 wall ball

10 pull up

400m run

2 round

15 wall ball

10 pull up

600m run

3 round

15 wall ball

10 pull up

800m run

4 round

15 wall ball

10 pull up

Time cap: 25'

Intermediate - Master +45: 2 round fissi di wall ball e pull up

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