Class Program 26.24

CrossFit Bull Moose
12 lug
Tempo di lettura: 4 min

Aggiornamento: 15 lug

F*CK THE WEAKNESS OF THE WEEK

AEROBIC CAPACITY

32' EMOM

max cal air bike
15 burpee
200m run
rest

WEIGHTLIFTING

SNATCH

Muscle snatch + snatch balance

3 x (3+3) barbell

Tall snatch

3 x 2 barbell

Floating snatch pull + hang power snatch + squat snatch

5 x (2+2+1) 72%

Floating snatch pull + squat snatch

6 x (1+2) 78-80%

Panda pull

4 x 3

Clean + front squat

5 x (1+2) 80%

CLEAN AND JERK

Tall clean + front squat

3 x (3+3) barbell

Jerk recovery dinamico

3 x 5 barbell

Floating clean pull + hang squat clean + clean

5 x (2+1+1) 72%

Floating clean pull + squat clean + jerk

6 x (1+1+2) 78-80%

Clean pull

4 x 2 105%

Clean + back squat

5 x (1+2) 80%

GYMNASTIC

PRIMA PARTE

Opzione A

ogni 1'30" x 8 set

Lavoro di forza alla barra, dalle 5 alle 7 ripetizioni

icecream maker
ball up
strict pull up
strict toes to bar

Opzione B

15 min di pratica su

ring/bar muscle up

SECONDA PARTE

Opzione A

Per chi non si fosse allenato martedì...

ogni 1'30" x 6 set

Rx: 5m handstand walk + pirouette 180° + 5m handstand walk

Intermediate: 5-10m handstand walk

Opzione B

ogni 1'30" x 6 set

max ub strict/kipping ring dip

10" ring L-sit

10 hollow v-up

STRENGTH

Back squat

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 7 70%

1 x 5 80%

1 x 3 85%

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%

1 x 3 80%

1 x 2 85%

1 x 1 90%

1 x 3 80%

1 x 2 85%

1 x 1 90%

Deadlift

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 2 85%

3 x 2 90%

Press

Kettlebell bottom up press one arm

3 x 5/5 buffer 1

2 x 3/3 buffer 1

Press (barbell)

Ogni 90” x 3 set

3 rep 80%

Ogni 90” x 3 set

1 rep 85%

Bench press

2 x 5, buffer 2

2 x 5, buffer 1

2 x 5, cedimento

Row

5 superset

5 pendlay row, buffer 2

5 sumo kettlebell bent over row

90" rest

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

8 superset

10" ring L-sit

10 hollow v-up

1 min rest

MARTEDì

Bench press

2 x 5, buffer 2

2 x 5, buffer 1

2 x 5, cedimento

MERCOLEDì

snatch balance

1 x 5 60% snatch

3 x 5 70%

2 snatch balance 3 ohs

3 x 80% snatch

GIOVEDì

5 superset

5 pendlay row, buffer 2

5 sumo kettlebell bent over row

90" rest

VENERDì

Back squat

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 7 70%

1 x 5 80%

1 x 3 85%

LUNEDì

STRENGTH

ogni 2' x 7 set

5-5-4-4-3-3-3 deadlift touch & go

carico a salire

SKILL

ogni 2' x 7 set

10 floating deadlift

carico tecnico

CONDITIONING

For time:

1, 2, 3, 4... 10... 4, 3, 2, 1

Deadlift

Bar lateral burpee

Rx: 100/70

Intermediate, Master +45: 80/55

Scaled: 60/40

Time cap: 12'

MARTEDì

GYMNASTICS

ogni 1'30" x 6 set

Rx: 5m handstand walk + pirouette 180° + 5m handstand walk

Intermediate: 5-10m handstand walk

SKILL

9' di pratica su

handstand hold/walk

CONDITIONING

13' AMRAP

50 double under

15 handstand push up

20 alt kettlebell front rack reverse lunge

Rx: 24/16

Intermediate, Master +45: 10 handstand push up - 24/16

Scaled 1: scaled hspu (rialzo) - scaled kettlebell

Scaled 2: 10+10 one arm kettlebell push press

MERCOLEDì

STRENGTH

ogni 1'30" x 8 set

3 squat snatch

incrementare il carico ogni 2 set

SKILL

ogni 1'30" x 8 set

1 power snatch + 1 squat snatch + 2 overhead squat

carico tecnico

CONDITIONING

For time:

4 round

7 squat snatch

14 toes to bar

Rx: 50/35

Intermediate, Master +45: 40/30 - 10 toes to bar

Time cap: 9'

GIOVEDì

CONDITIONING

TEAM WOD

Ogni 5' x 5 set

750/500 m row, I go you go*

45/30 double dumbbell box step up, I go you go*

max double dumbbell devil power clean, I go you go

*Nei team a tre: A lavora sul row, B sugli step up, C recupera. Cambi liberi. Si passa ai devil power clean solo dopo aver completato sia row che step up.

Rx: 2x25/2x17,5

Intermediate, Master +45: 2x22,5/2x15

VENERDì

GYMNASTICS

ogni 2' x 5 set

2-3 bar complex: 4 pull up + 3 chest to bar + 2 bar muscle up

SKILL

10' pratica su pull up / chest to bar / bar muscle up

CONDITIONING

For time:

50 wall ball

10 shuttle run

12 bar muscle up

25 wall ball

10 shuttle run

6 bar muscle up

50 wall ball

10 shuttle run

12 bar muscle up

1 shuttle run = 6m + 6m

Intermediate, Master +45: 8-4-8 muscle up

Scaled 1: 16-8-16 chest to bar

Scaled 2: 16-8-16 pull up

Time cap: 15'

SABATO

STRENGTH

ogni 1'30" x 7 set

set 1-2: 1 squat clean + 1 front squat + 2 jerk

set 3-4: 1 squat clean + 1 front squat + 1 jerk

set 5-6-7: 1 squat clean + 1 jerk

SKILL

ogni 1'30" x 7 set

2 power clean + 2 front squat + 2 jerk

CONDITIONING

For time:

10 jerk

20 power clean

30 front squat

40 deadlift

Rx: 80/55

Intermediate, Master +45: 70/45

Scaled 1: 60/40

Scaled 2: <60/40

Time cap: 11'

Commenti