CROSSFIT CLASS 30.12

Cash in
7min. EMOM 
Bar Complex

Gymnastic Work
4 Round of:
8  Sit Up
4 Strict Pull Up
2 Wall Climb

6 rnds For time
6 STOH 40/30 kg
9 Box Jump over
12 Burpees

Cash out
7min. EMOM
30sec. DU
30sec. SU

CFCKB

CROSSFIT CLASS 29.12

DL 5/5/3/3/3 70-->75% 1 RM rest 2'

AMRAP 14'
20/40 DU/SU
3 PC 50/30 kg
Ladder
2,4,6,8,10...T2B

CFCKB

CROSSFIT CLASS 28.12

Core Training!
4 Sets Of:
10 V-Ups
10" Hold Arch Position
10" Hanging on the Bar In Hollow Position
For Time!!!

21/15/9
Thruster 40/25kg M/W
T2B/K2C
9/15/21 Burpees

Cash out...

CFCKB

CROSSFIT CLASS 27.12

Gymnastic Work!
4 RNDS
1 Kipping hspu (complete)
6 Alt. Pistols (ring support)

For Time!!!
20ft handstand walk
30 pull ups
30/60 DU/SU

25ft handstand walk
30 Goblet Squat
400 mt Carry

CFCKB

Crossfit class: Christmas WOD 24.12

Mobility & skill
Antipasto di pesce
Fritti misti

AMRAP 60'
- 3 piatti di tagliolini all'astice
- 2 piatti di spaghetti alle vongole
- 1 frittura mista
- 2 etti di mazzancolle + 2 di gamberoni

EMOM 45'
Odd mezzo torrone
Even 2 fette di panettone

Cash out
2 bicchieri di spumante for time

CFCKB

CROSSFIT CLASS 23.12

Bench Press 5 Sets 5 Reps
70-75% 1Rm Rest 2'

18' AMRAP
Team Of 2 I Go You Go
6 Deadlift 80kg
7 Box Jump
8 Burpees

CFCKB

CROSSFIT CLASS 22.12

Gymnastic Work
3 Rounds of:
3 Wall Climb
10 Back Extension
15 Air Squat

Skill. Medicine Ball Clean

Team of 2 
For Time!!
40 Burpees touch hand team
100 Wall Ball
80 Sit Up
60 MBC
40 Burpees touch hand team

CFCKB

CROSSFIT CLASS 21.12

Back Squat 
4 Sets 6 Reps
70 % 1 RM rest 2'

For Time
21/15/9/6
KT GTOH
Burpees
Back Squats
Each Round Perform 6 Pull Ups

CFCKB

CROSSFIT CLASS 20.12

Gymnastic Work
3 Rounds
3 Scapular Pull Up
6 Ring Push Up
9 Bar Tuck Up

14' AMRAP
6 OHS 40/25kg
9 Slamm Ball
100 SU (any style)

CFCKB

CROSSFIT CLASS 19.12

Emom 8'
3 DL
3 HPC
3 STOH
M 50/40 kg
F 35/25kg
For Time!!!

5 Rounds of
200 SU
10ft Walking Lunges OH Bumpers 10/5kg
12 Push Ups

CFCKB

CROSSFIT CLASS 16.12.2016

Movement prep: Warm Up
- 4x5 Pull up strict
- 4x5 BTN Pull up/Bent over Rows (beginner)

AMRAP 20'
- 8 OHS
- 8 Pull ups / Pull ups BTN
- 8 Wall ball
- 8 KBS

Cash out...

CFCKB

WEIGHTLIFTING CLASS 15.12.2016

 MOBILITY & SKILL WORK 
- Front squat: 10 sets of 3 at 83%
- Back squat: 3 sets of 2 at 80%
- Snatch balance no dip x 1 + Snatch balance with a dip x 1
- Sit ups x 100

CFCKB

CROSSFIT CLASS 14.12.2016

- Streching routine - 

SKILL WORK
2' plank
rest 30''
3' plank
rest 30''
4' plank

ASSAULT: Amrap 24'
- 3 Muscle up/5 C2B
- 6 Thruster
- 9 Squat jump
- 12 Sumo Deadlift
- 15 Burpees
- 18 Push up
- 21 Sit up

BUY OUT
complex
8' EMOM
10 Sit up rest time Plank for 8 Rounds

CFCKB

GYMNASTIC CLASS 13.12.2016

CORE:
10x10 wipers a terra + barra (5+5)

GYM STRENGTH:
EMOM 12 min
I: 1 strict pull up + 0:20 push up hold
II: 2 ring dip & 0:15 handstand hold

GYM CONDITIONING:
6x3 muscle up transition
6x3 pull up transition

CFCKB

CROSSFIT CLASS 12.12.2016

STRENGTH:

1) Clean block work: 10 rounds - Every 2 minutes, complete:
-1x Clean pull + 1x Clean + 1x Jerk

2) 2 rounds: Team Work

-60 seconds max rep clean and jerk (m@30-w@20)
-60 seconds rest
-60 seconds max rep clean and jerk (m@40-w@30)
-60 seconds rest
-60 seconds max rep clean and jerk (m@50-w@40)

Rest 3 minutes

WORK CAPACITY
“Rene”: Complete 7 rounds for time of:

- Skip run 200
- 21x walking lunges
- 15x pull-ups
- 9x burpees

CFCKB

CROSSFIT CLASS 9.12.2016

Warm up & Mobility

Skill Work: Pwc-DL-Snatch-S2O

METABOLIC CONDITIONING WORKOUT 
0 - 10'
50 Burpees+ Amrap S2O

10' - 13' REST

13' - 20'
250 SU + Amrap Pull up/Push up

20' - 23' REST

23' - 27'
25 Squat jump + Amrap Sit up

CFCKB

HERO ITALIAN WOD

Per tutti noi che viviamo il CrossFit

CrossFit Inc. ha dedicato un WOD, un HERO, al Capitano Manuel Fiorito.
"Il Capitano Manuel Fiorito, in servizio al 2° Reggimento Alpini di Cuneo, fu vittima di un attentato in Afghanistan il 5 maggio 2006 nella Valle del Musay in seguito al quale fu insignito della medaglia d'Argento al Valor Militare alla memoria. L'attentato causò la morte istantanea del Maresciallo Luca Polsinelli mentre il Capitano Fiorito benché ferito gravemente, si preoccupò di mettere in sicurezza i feriti e predisporre la difesa. Poco dopo spirò anch'egli".

Manuel
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
After the run, rest for the remainder of the 3 minutes before beginning the next round.

ONORE A TE

CFCKB

CROSSFIT CLASS 7.12.2016

PART A (Partner wod)
20' amrap
- 20 hspu
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

- 20 Thruster
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

- 20 PWC & Press
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

PART B
Burpees challange
4 min amrap burpees plate

CFCKB

GYMNASTIC CLASS 6.12.2016

CORE:
- 25 chiusure del busto a gambe divaricate a 90^ (TESTA E SPALLE ALLINEATE AL BUSTO, PIEDI A TERRA): 8 ROUNDS
- 10 hollow- arch rolls

SKILL & MOBILITY

GYM CONDITIONING 
Amrap 10 min
10 handstand push up (Regression for Beginner)
1 Bar complex

CFCKB

CROSSFIT CLASS 5.12.2016

Skill Work 
3 Rounds, not timed:
-5x eccentric/negative pull ups (Strict pull ups with 5 second lower to full extension)
-3x max height vertical jump
-6x Bumper Turkish get ups, 3R/3L

Work Capacity

PART A: Complete 4 rounds for time
-50 sprint SU (any style)
-10ft overhead lunge
-100 sprint SU (regular style)

PART B: In as few rounds as possible, complete 50 reps at each movement:
-Max rep front squat in 30 seconds 
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort Pull ups/Ring Pull ups/Rope Pull ups (advanced) - Push ups (beginner) 30 seconds 
-15 seconds rest

CFCKB

CROSSFIT CLASS 2.12.2016

Skill Work: 3 Rounds, not timed:
-10 max effort diamond push ups
-30 second Plank
-10x Globet squat

Strength: Team 2
1: Deadlift-Bench Press, Warm up, then:
-70%x 8, 80%x 8, 90%x 8+.

Work Capacity: Partner WOD
Complete 2 rounds for time of:
-100ft Farmers walk with partner
-80x 1-arm Russian KB swing, 40R/40L
-60x Burpees
-40x knees to elbow

CFCKB

WEIGHTLIFTING CLASS 1.12.2016

Warm up & Mobility

SKILL WORK: 
- Barski snatch: hang 3 reps for 5 sets.
- Snatch push press+Ohs: 5+3, 4+2, 3+2+, 2+1, 1+1,  choose the weight.
- Snatch high pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 85%x3, 90%x2x2,
- Good mornings to squat: 3 sets x 5 reps.
- Sit ups using weight behind head: 50 total reps.

Beginner: Clean

CFCKB

CROSSFIT CLASS 30.11.2016

Strength:
1: Clean Complex from blocks + jerk - 10 rounds, every 2:30 minutes, perform:
-2x clean pulls + 1x clean + 1x jerk

2: Deadlift: Warm up, then:
-65%x 5, 75%x 5, 85%x 5

Work Capacity: In 15 minutes, complete the following for max reps:
-150x burpees
-max rep deadlift

Core: 3 rounds, not timed:
-12x reverse hypers
-60 second accumulated L-Sit

CFCKB

GYMNASTIC CLASS 29.11.2016

CORE
10x10 V ups con med ball

GYM STRENGTH & SKILL WORK:
4x strict handstand push up wall facing
4x hspu
4x wall walk

GYM CONDITIONING: EMOM 14 min
1): 3 Ring muscle up transition/ Bar Muscle up support
2): 5 Handstand push up wall facing

Beginner:
1):  5 Wall Walk
2): 30 second Handstand Hold wall facing

CFCKB

CROSSFIT CLASS 28.11.2016

Skill Work: 3 Rounds, not timed:
-10 second max rep Push ups
-30 second Freestanding Handstand hold
-10x Weighted Air squat

Strength:
Push Press - Warm up, then:
– 70%x3, 80%x3, 90%x 3.

Work Capacity:
1) Complete as many rounds as possible in 8 minutes of:
-3x Handstand push up
-3x Squat Clean

Rest 5 minutes

2) 40-30-20-10 reps for time of:
- Toes to bar
- Wall-ball shots

Rest 5 minutes

3) 40-30-20-10 reps for time of:
-Weighted Hip extensions
-Burpees

CFCKB

CROSSFIT CLASS 25.11.2016

A) Emom 10':
1 Power Snatch + 1 Ohs + 5 lateral burpees

B) Amrap 18'
10 pull ups
10 power clean
10 push ups

C) Skill work: HsPu

CFCKB

WEIGHTLIFTING CLASS 24.11.2016

A) Floor press
3-3-3-3-3 climbing
2' rest

B) 10-9-8-7-6-5-4-3-2-1
- Ohs @40/30kg
- Box jump over

C) Clean Ladder
5-4-3-2-1

CFCKB

CROSSFIT CLASS 23.11.2016

Mobility & Skill

Oggi è 23, e come dice il proverbio: ''23.......''!

For time
30 power snatch/clean
45 bar facing burpees
60 thrusters
45 bar facing burpees
30 power snatch/clean @40/30kg

CFCKB

GYMNASTIC CLASS 22.11.2016

CORE:
10 ROUNDS
0:20 arch hold con stick
0:10 rest

GYM STRENGTH: 
10 ROUNDS
Strict Bar Complex
- 1 strict toes to bar
- 1 strict pull up
- 1 strict chest to bar

GYM CONDITIONING:
5 ROUNDS
- 5 inverted burpees
- 10 ring dip

CFCKB

CROSSFIT CLASS 21.11.2016

Todays partner WOD

12 minute AMRAP: I-Go-U-Go
- 15/12 Squat Jump
- 10 x Clusters
- 5 x Burpee over bar

5 min rest

12 min AMRAP: I-Go-U-Go
- 15/12 Row Bar
- 15 x KBS

5 min rest

12 min AMRAP
- Partner A: 15 Wall Balls
- Partner B: max HPS/C

CFCKB

CROSSFIT CLASS 18.11.2016

7 MIN AMRAP:
40 x WALL BALLS
10 x SQUAT CLEANS
30 x JUMPS OVER
10 x SQUAT CLEANS
20 x TOES TO BARS
10 x SQUAT CLEANS

FOR TIME:
10x-9x-8x-7x-6x-5x-4x-3x-2x-1x
1x-2x-3x-4x-5x-6x-7x-8x-9x-10x
- DYNAMIC PUSH UPS
- TOES TO BARS/K2C/K2E

EMOM: 
10x-9x-8x-7x-6x-5x-4x-3x-2x-1x
1x-2x-3x-4x-5x-6x-7x-8x-9x-10x
- PULL UPS
- BURPEES

CFCKB

BARBELL CLASS 17.11.2016

MOBILITY & SKILL

TECHNIQUE & STRENGTH
- Overhead Squat: 5 sets of singles (NOT TO MAX….GOOD WARM UP)
- Squat Morning: 3 sets x 5 reps
- Good Morning: 6 reps x 3 sets
- Front Squat: 2, 2, 1, 1, 1.
- Sit Ups x 100

CFCKB 

CROSSFIT CLASS 16.11.2016

3 MIN AMRAP:
2 ROUNDS OF:
15 x THRUSTERS
35 x DOUBLE UNDERS
(IN THE REMAINING TIME: MAX SQUAT JUMPS)

90" REST AND THEN,

3 MIN AMRAP:
2 ROUNDS OF:
15 x JUMPS SQUAT
15 x THRUSTERS
(IN THE REMAINING TIME: MAX DOUBLE UNDERS)

90" REST AND THEN,

3 MIN AMRAP:
2 ROUNDS OF:
35 x DOUBLE UNDERS
15 x JUMPS SQUAT
(IN THE REMAINING TIME: MAX THRUSTERS)

CASH OUT:
- NASTY GIRL CINDY. 6 ROUNDS

CFCKB

GYMNASTIC CLASS 15.11.2016

CORE:
5 ROUNDS
0:20 hollow hold
0:10 rest

MOBILITY:
Flex busto a gambe divaricate con plate overhead
15 dx
15 sx

GYM STRENGTH:
ADVANCED: 20 negative strict ring muscle up
BEGINNER: 20 negative deficit push ups
(For QUALITY not for Time)

GYM CONDITIONING:
(6 rounds)
ADVANCED: 1 Pullups one arm, 10 ring roll out
BEGINNER: 1 rope climb, 10 candlestick

GYM SKILL&STRENGTH:
10x a/r handstand side walking
(Beginner: any style)

GYM CONDITIONING:
1-2-3-4-5-6-7-8-9-10
ADVANCED:
- Strict pull up
- Ring push up
BEGINNER:
- Ring row
- Hindu push ups

CFCKB

WORKSHOP CROSSFIGHT

Sabato 19 Novembre dalle ore 14 alle ore 17 ci sarà il primo appuntamento con CKB CrossFit Workshop: CROSSFIGHT.

Applicazione della preparazione atletica del CrossFit finalizzata alla lotta su tutti e tre i piani di combattimento: Sagittale, Frontale, Orizzontatale.

- KICK BOXING
- MMA
- LOTTA
- JUJITSU

Il CrossFit inteso come esaltazione del Functional Training per le sue indubbie capacità di espressione del controllo del corpo, delle qualità organiche condizionali nonché di quelle cognitive, rappresenta un ottimo strumento di lavoro per i combattenti moderni. Il CrossFight prevede l’utilizzo di strumenti ed attrezzature semplici, oltre ad una buona dose di esercitazioni calisteniche.
Come Crossfitters per esaltare doti come Forza, Equilibrio, Agilità, Resistenza, Flessibilità e Rapidità d'esecuzione, abbiamo necessariamente bisogno di elementi specifici del combattimento. Molti Fighter professionisti utilizzano il CrossFit come preparazione atletica per assorbire componenti fondamentali per finalizzare al meglio il proprio lavoro. Noi faremo lo stesso: assorbiremo dalle tecniche di combattimento ciò di cui abbiamo bisogno per esaltare le nostre doti.
Le ruotine sono pensate soprattutto per massimizzare il controllo del peso corporeo, l’aumento della coordinazione e della propriocezione. Gli esercizi proposti avranno natura isometrica per il controllo del CORE, natura coordinativa propriocettiva per quanto concerne i ribaltamenti del corpo sui piani e natura metabolico-condizionale per quanto riguarda resistenza e adattamento all'ambiente.

La presenza al Workshop sarà gratuita agli iscritti di CrossFit CKB e avrà un costo minimo (€5,00) per gli esterni e chi sarà curioso di provare.
CFCKB (Via Tommaso Zigliara, 24).

CROSSFIT CLASS 14.11.2016

WOD
 PART A

BEGINNERS: 20' EMOM

- ODD 8 DL

- EVEN 15 WB

--------------

INTERMEDIATE: FRAN

21 - 15 - 9

Thrusters & Pull Ups

PART B

BEGINNERS: 4 rounds of

- 12 Burpees

- 20 KT PRESS

TC 8'

rest 1'

2' max rep AsW

------------------------

INTERMEDIATE: Emom 14'

- ODD 8 PJ 40kg

- EVEN 12 WB

CFCKB

CROSSFIT CLASS 11.11.2016

- Warm up and Mobility

PART A
10' EMOM
Odd: 3-5 Strict Pull ups/Strict Ring pull ups
Even: 5 Push ups claps+10 Leg raise

- SKILL

Workout Of The Day
10 Rounds For Time:
7 x SDHP
7 x Front Squats
7 x Muscle Snatch/Push Jerks
(40/30)

- Stretch

CFCKB

WEIGHTLIFTING CLASS 10.11.2016

WARM UP - MOBILITY - SKILL - STRENGTH

1. BARSKI Cleans: 3 REPS (AT mid thigh, no straps allowed).
(Work up to 75% for 5 sets).

2. Front Squat + Jerk: work up to 85% of best CJ.
(2 FS + 1 Jerk x 4 sets).

3. Tempo Clean pulls (like snatch pulls yesterday): work up to 80%+ of  best Clean….
(3 sets x 3 reps).

4. Back Extensions: 3 x 10 reps use weight.  Pause at top 1 sec.

5. Box Over 4 sets x 5 reps.

CFCKB

WOD 9.11.2016

A - Warm up and mobility

B - Core strenght
16' EMOM
1* 40" farmer carry
2* 40" hand stand hold
3* 40" hollow
4* 40" plank

C - CONDITIONING 
25-20-15-10-5
Overhead Squats (40/20)
TTB

D - CONDITIONING
20-16-12
KT snatch
Push-ups
Sit-ups

CFCKB

GYMNASTIC CLASS 8.11.2016

SKILL: Strict Ring Tempo Pull up in false grip con palline

CORE:
8x8 passaggi plank sui gomiti - superman hollow

GYM STRENGTH:
- 1RM dip con sovraccarico
- 3x5@70%
- 3x3@80%
TC 5'

GYM CONDITIONING:
6 rounds
- 10 burpees box jump
- 0:20 pull up hold

MOBILITY:
Trazione spalla con bacchetta
6:00

CFCKB

BIRTHDAY WOD 55 

Buon compleanno RiLa

Warm up & Mobility

Skill: HSPU and Deadlift

—————
A.
33' AMRAP of:
55 DEADLIFT
55 WALL BALL SHOTS
55 SU
55 HSPU

55 BURPEES

55 PUSH PRESS

55 PUSH UP hr

55 SIT UP
—————
CFCKB

CROSSFIT CLASS: WOD 04.11.2016

WARM UP MOBILITY & SKILL

PART A
3 RFT : 2' ON 1' OFF 
- 5 Thruster
- 6 Burpees
- 7 Ttb

10' AMRAP: Ladder +2
- Burpees
- Lounge/front rack
- Ttb

PART B
IN 7'
21-15 -9
- Push up hr
- Squat jump K2S
Remaining time max rep Push up
3' REST

IN 7'
21-15-9
- Front squat
- Ring dip
Remaining time max rep front squat
3' REST

IN 7' 
21-15-9
- Du
- Dl
Remaining time max rep du
TC 30 min.

CFCKB

GYMNASTICS CLASS 3.11.2016

Mobility e Skill
- 10x Stretch routine
- Kipping-Front Lever-HSPU

PART 1
A:   10x5 Pull to Front Lever and Hold
A1: 10x5 HSPU Negative
A2: 5x8 Rope Pull Up

PART 2
Mini Mary (alternative)
10 Min AMRAP

 - 5 HSPU
- 20 Air Squat
- 15 Kipping Pull ups

CFCKB

WOD 2.11.2016

Mobility & Skill

PART A: TABATA ALL!!
OHL
rest 3'

Burpee Pullup
rest 3'

Cluster
rest 3'

PART B: EMOM 15'
1-5 min 1 Clean 90%
3 lat burp

6-10 min 2 Clean 70%
2 lat burp

11- 15 min 1 Clean 60%
1 lat burp

CFCKB

WOD 28.10.2016

WARM UP
Mobility

CHIPPER: CONDITIONING
TC 40'

- RUN  1600mt- 800mt- 400mt
- SINGLE UNDER 300- 200- 100
- BURPEES  50- 35- 20

CASH OUT
Stretching

CFCKB

WEIGHTLIFTING CLASS 27.10.2016

WARM UP: 
-250 SU + Stretch
-Clean grip Burgener Warm up (Barbell)

STRENGTH:
1: Clean:
-3-5x warm up sets
-6x working sets (1x single from the floor)

2: Clean Pull:
-3×3 (105% 1RM Clean)

3: Front squat:
-Warm up sets as needed, then:
-6 sets x 1 reps (Work up to a max for the day)

ACCESSORY WORK:  4 rounds:
-Max rep x ring dip superset with 6x barbell bent over row (AHAP)
-Rest 60

CORE: 3 rounds:
-12x Glute ham raise (push up position) superset with 15x deficit sit ups
-Rest 60

CFCKB

WOD 26.10.2016

MOBILITY & SKILL

WARM UP
EMOM 10'
- ODD 5 Burpees 360+ 5 V-ups
- EVEN 5 Squat Jump + 5 Push up Hand Release

PART A: EMOM 14'
- ODD 5 Power clean + 2 Clean Squat (70%)
- EVEN 5 Push Jerk (70%)

PART B: Work in Team
4 Rounds of
- 50 SU
- 10 Goblet Squat
- 10 ASW 20kg M/16 kg W
- 10 Burpees over the Plank
(I go you go)

CFCKB

GYMNASTIC CLASS 25.10.2016

WARM UP: Conditioning For Time
A1: 50 Ring Dips
A2: 5x6 KT Biceps Curl
A3: 5x4 Reverse Grip Floor press

SKILL
Forward Roll Ring to support

WOD
For Time: 10 Rounds
- 1 MU/C2B
- 2 Forward roll ring to support
- 3 Dips

CFCKB

CROSSFIT CLASS: WOD 24.10.2016

WARM UP
- Deadlift 5x3

PART A
TEAM OF 2
In 25'
- 100 Deadlift (100/70)
- 75 Back Squat (70/45)
- 50 Push Press (50/35)
- 25 Pull up/C2B/Chin up

In remaining time 
AMRAP
- Sit up

CASH OUT
3 RND
40" on 20" off
- HR Push up
- Candle Stick
- Burpees

CFCKB

WOD 21.10

WARM UP: 
5 round of:
- 15 Squat Jump
- 30 DU / 60 SU
- 9 Burpees no jump

WOD
6 rounds of:
- 4 Wall Walk
- 12 HPS/Thrusters (40-30)
TC 12'

CASH OUT
3 Rounds of: (TEAM 2)
- 9 TTB/12KTE
- 12 Ring Pullup
- 24 Sit Up
I Go You Go

CFCKB