WOD 30.11

WARM UP
TABATA SPRAWL

SKILLS POWER
TTB-K2E-COMMANDO PULL UPS

PART A
EMOM 10'
7 AMERICAN SWING
7 LATERAL BURPEES OVER THE KT

PART B
Amrap 9'
250 AIR SQUAT

AMRAP 9'
6 POWER CLEAN
6 OH PLATE LUNGE

CASH OUT
ABDOMINAL KILLER WORKOUT
Double Tabata
- Abs in&out
- Spiderman
- Russian Twist
- Bycicle

CROSSFIT CKB

HERO WOD 4 (27.11)

DANIEL (variation)

• 50 Pull-ups
• 400 SU
• Thruster, 21 reps
• 10-1 Burpees-Plank Up&Down
• Thruster, 21 reps
• 400 SU
• 50 Pull-ups

 For time

Crossfit CKB

WEIGHTLIFTING PROGRAM 26.11

For quality:

Snatch on the minute
60%x1x5 min, 65%x1x5 min, 70%x1x5 min.

Now take as much time as you need and you select  the  weight try for 5 perfect singles. If you miss a weight out of those 5 singles you are finished.

Clean and Jerk on the minute
60%x1x5 min, 65%x1x5 min, 70%x1x5 min.

CROSSFIT CKB ROMANORD

BENCHMARK 3 (25.11)

 LINDA (aka “3 bars of death”)

• Deadlift
• Bench Press
• Clean Deadlift

 10/9/8/7/6/5/4/3/2/1 rep rounds for time

CrossFit CKB

GYMNASTIC WOD 24.11

SKILLS e MOBILITY
HANSTAND HOLD PRACTICE
EXPLOSIVE PUSH UPS& PUSH UPS
KETTLEBELL VARIATIONS

7 Rounds: For Quality

• 10 Nose to Wall+10 sec. Handstand Hold
• 10 Burpees to Box jump
• 10 explosive Push Ups
• 10 KT American S.

Beginner

• 10 Wall Climb
• 10 Burpees to Box jump
• 10 Push Ups
• 10 KT American S.

CROSSFIT CKB ROMANORD

WOD 23.11

GYMNASTIC SKILL

10' Practice TTB/Ring/Rope Climb

WOD
2 Rounds For Time:
20 Toes To bar
25 Power Cleans
50 Double-Unders

GYMNASTIC SKILL
10' Practice Rope Climb/Ring/TTB

WOD
2 Rounds For Time:
20 Toes To bar
25 Power Cleans
50 Double-unders

CrossFit CKB

HERO WOD 3 (20.11)

MURPH

• 1 mile Run 
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run 

Beginner

•  1 mile Run
• 50 scapular pull-ups
• 100 push-ups
• 300 Squats
• 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

CrossFit CKB

WEIGHTLIFTING PROGRAM 19.11

Strength: 
1) Clean + jerk: 

Work up to a 1x clean + 1x jerk max for the day. 

Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.
 

2) Front squat: 

Work up to a 2 rep max for the day. 

Then 2 reps x 1 set @ 95% and 2 reps x 1 set @ 90%.
 

3) Power jerk: Work up to a 2 rep max for the day.
 

Work Capacity: “Matt 16″. 

Complete the following for time:
-16x deadlifts
-16x hang power cleans
-16x push presses
-300SU
-16x deadlifts 

-16x hang power cleans 

-16x push presses 

-300SU
-16x deadlifts
-16x hang power cleans
-16x push presses
 

Core: 3 rounds, not for time:
-Max rep toes to bar
-60 second lower back

CROSSFIT CKB ROMANORD

SPECIAL CLASS CROSSFIGHT (18.11)   

WARM UP: EMOM 4' 

- 10 Plank Up&Down
- 10 DU
- 10 Lunge
- 50 SU

SKILLS:   
- Techniques to Combat Arms and Legs
- Techniques to combat on horizontal plane

Conditioning MMA

 Team A: Amrap 10'
- 10+10 Burpee/Combinations of kicks and punches
- 10+10 Clean/Combinations schivata-pugni
- 10+10 Front Squat/Combinations of kicks and punches

Team B: Amrap 10' 
- 10+10 Burpee over the bag + Ground to overhead 
- 10+10 Jump over the bag + Techniques arms Lunches ridden
- 10+10 Air overturning bag + Scissors and arm techniques

Team C:  10'
Combinations fighting one vs one

Cash out: Boxing bag-Stretching

CROSSFIT CKB ROMANORD

GYMNASTIC WOD (17.11)

For QUALITY

3 ROUNDS:

• 10 Olympic Push Ups 
• 30 Second L Seats 
• 10 Candle Stick to Levers 
• 30 Shoulder Tap In Handstand Hold Against Walls  

Beginners Regressions

• 10 Push Ups
• 30 Second Hollow Position
• 10 Candle Stick to Levers
• 30 Shoulders Tap In Hold Push Ups

CrossFit CKB RomaNord

WOD 16.11

PART A
TEAM 
4 RFT
21 AMERICAN SWING
15 WALL BALL
9 THRUSTERS
6 BURPEES PULL UP

BEGINNER
21 Russian Swing
15+15 Lunges
18 Air Squat
6 burpees 

PART B
10.9.8.7.6.5.4.3.2.1
PULLUP
BURPEES

BEGINNER
PROGRESSIONS PULLUP
PUSH UPS

Cash out
TABATA CORE

CrossFit CKB RomaNord

PRIMO TROFEO CROSSFIT CKB ROMANORD

Sabato 19 dicembre dalle ore 11 presso CrossFit Ckb Romanord, si svolgerà il primo 'Trofeo CrossFit Ckb Romanord'. 

Programma di gara

- Ore 11,00 registrazione partecipanti
- Ore 11,30 demo wod qualificazione e a seguire inizio hit gara
   PAUSA PRANZO
- Ore 15,30 demo wod 1 e a seguire inizio hit gara
- Ore 17,00 demo wod 2 e a seguire inizio hit finale
- Ore 18,00 premiazione

Regolamento Challenge:

- La gara si svolgerà in due sessioni: mattina e pomeriggio per dare maggior recupero agli atleti
- Ci saranno 4 Team misti, Uomo/Donna/Beginner/Advanced.
- I Wod verranno comunicati direttamente il giorno della gara.
- Standard e Rep da rispettare come gesto tecnico e capacità di carico pena penalizzazione Team (No Rep).
- Possibilità di completamento Rep previo Touch and Go (se il compagno di team è in difficoltà).
- Ogni esercizio dovrà essere svolto singolarmente da ogni componente del Team.
- Per ogni Team verrà nominato un Capitano.
- I punteggi verranno definiti in base ai tempi di ogni Team.
- La valutazione dei competitor si baserà su 2 fattori: Gesto tecnico e Tempi.

Verranno premiati:
1) Il miglior Team
2) Il miglior atleta Assoluto
3) Il miglior atleta Man Advanced
4) Il miglior atleta Man Beginner
5) Il miglior atleta Woman Advanced
6) Il miglior atleta Woman Beginner

STANDARD
- Standard KT Advanced Man (24/20)
- Standard KT Beginner Man (16)
- Standard KT Advanced Woman (16/12)
- Standard KT Beginner Woman (12/8)
- Standard Med-Ball Advanced Man (7/9)
- Standard Med-Ball Beginner Man (5/6)
- Standard Med-Ball Advanced Woman (5/6)
- Standard Med-Ball Beginner Woman (4/5)
- Standard Barbell+Bumpers Advanced Man-Woman (40/30) 
- Standard Barbells+Bumpers Beginner Man-Woman (30/20)

CROSSFIT CKB ROMANORD

HERO WOD (13.11)

MICHEL

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

 3 rounds for time

Crossfit Ckb Romanord

WEIGHTLIFTING PROGRAM 12.11

Strength: 
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict pullups: 3-5 sets x 5 reps

Work Capacity:  Complete the following for time:
-100x overhead squat
*Anytime that you break or the bar leaves the overhead position, immediately perform 5x box jump

Core: Complete 25-20-15-10-5 reps of:
-sit ups
-leg raise
Unbroken reps

CrossFit RomaNord

BENCHMARK 2 (11.11)

BARBARA

• 20 Pull-ups/Ring Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Air Squats

5 rounds for time

CrossFit Ckb Romanord

Gymnastic WOD 10.11

For Quality: 5 RND

- 30'' Handstand Hold against wall
- 10 Ring push up/Pull up Kipping
- 5 HSPU
- 10 handstand forward rolls

CF ROMANORD

WOD 9.11

PART A
Team 1: 4x MAX REP STRICT PULL UP + KIPPING rest 90"
Team 2: 4x MAX REP P. CLEAN + TRHUSTER rest 90''
Team 3: 4x MAX REP KT SNATCH + KT CLEAN & PRESS rest 90'' 

PART B
TIME CAP 6'
60 AIR SQUAT
30 PUSH UP
20 BURPEE  
REMAINING TIME
KB SNATCH

PART C
Amrap 10' unbroken
SU 

CrossFit Ckb

HERO WOD (6.11)

CASH IN: Emom 10'
10 Burpees
5 Candle Stick 

Stretching after every sets

TAYLOR

• Handstand push-ups
• Ring dips/French press
• Push-ups

 21-15-9 reps, for time

CASH OUT : Amrap 5'
Sit up

CrossFit Ckb

WEIGHTLIFTING PROGRAM 5.11

Strength: 
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Work Capacity: 30 minutes – EMOM, perform:
-Minute 1 = 80 SU
-Minute 2 = 10 one arm KB squat clean to thruster
-Minute 3 = 10 bumper plate lunges

CKB CF RMND

BENCHMARK 1 (4.11)

ANGIE

• 100 Pull-ups/Pull-ups Ring/Jump Ring Muscle up
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

 For Time: Complete all reps of each exercise before moving to the next.

CKB CROSSFIT ROMANORD

Gymnastic WOD 3.11

CASH IN
Core Stability


SKILLS
One-Arm Handstand progression

FOR QUALITY
Emom 12'
- Minute 1: Handstand hold against wall 30''
- Minute 2: One Arm Handstand left 30''
- Minute 3: One Arm Handstand right 30''

CASH OUT
Tabata Russian Twist

CKB CF ROMANORD

WOD 2.11

KB SNATCH
6 x Kb Power Snatch + 2 Overhead Squat

METCON
For Time:
15-12-9-6-3
Overhead Squat
40 Double-unders after Every Sets

CF ROMANORD

CF CKB ROMANORD: NUOVA CICLIZZAZIONE WOD

Ecco la nuova programmazione settimanale del CKB CrossFit RomaNord a partire da oggi

La ciclizzazione degli allenamenti si baserà su 4 fattori determinanti: Condizionamento, Skills tecnici di Ginnastica e Pesistica, Benchmark, WOD avanzati e Mobility. Gli orari dell'Open Gym verranno definiti in  base alle prenotazioni.

CKB CF ROMANORD