HERO 29.1

Five rounds of:

• 7 Muscle-ups/14 Pull-up
• 21 Burpees one foot

For time

CF CKB

WEIGHTLIFTING PROGRAM 28.1

1. 3 CLEANS: (65%x1+1+1, 70%x1+1+1, 75%x1+1+1) x 2
2. JERK BEHIND NECK (back jerk)+JERK: 1+1 X 5 SETS
3. Clean pulls: work up to 95%x3x2, 100%x3 
4. PR Power Clean
5. Box jumps: 25 reps

 CROSSFIT CKB

BENCHMARK 27.1

JACKIE

• 1000 SU (500 beginner)
• Thruster (50 reps)
• Pull-ups (30 reps)

 For time

CF CKB

 GYMNASTIC 26.1

PRACTICE for 10 minutes: 

• Forward Roll Tuck Up to Handstand  
• Forward Roll Straddle Up to Handstand
• Forward Roll Pike Up to Handstand

FOR QUALITY

150 ROLL CANDLESTICK TO BURPEE BOX JUMP
(with Medball for advanced)
for time

CROSSFIT CKB

WOD 25.1

SKILL
A. 3 Rounds For Time:

10 HSPU
40 Double-unders

B. 3 Rounds For quality:
Max Strict Pull-ups
Max seconds Hold L-sit

CKB CF ROMANORD

HERO WOD 22.1

JASON

• 100 Squats
• 5 Muscle-ups/Pull-ups
• 75 Squats
• 10 Muscle-ups/Pull-ups
• 50 Squats
• 15 Muscle-ups/Pull-ups
• 25 Squats
• 20 Muscle-ups/Pull-ups

For time

CF CKB ROMANORD

WEIGHTLIFTING 21.1

1. BACK SQUATS: 78%X3X10 SETS
2. FRONT SQUATS: 78%X3X3 SETS
3. SNATCH BALANCE: 3, 2, 1, 1, 1, 1, 1
4. SIT UPS USING A 5 KG PLATE BEHIND HEAD: 3 X 5-10 REPS. WITH ELBOWS TOUCHING THE KNEES.

CROSSFIT CKB

BENCHMARK 20.1

CINDY

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

As many rounds as possible in 20 min

CROSSFIT CKB ROMANORD

WOD 18.1

STRENGTH
5 x 7 Push Press

 METCON
10' Amrap:
7 Burpee Box Jumps
9 SDHP

CKB CROSSFIT RMNORD

HERO WOD 15.1

THE SEVEN
“The Seven” Seven rounds of:

• 7 Handstand push-ups
• Thruster, 7 reps
• 7 Knees to elbows
• Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings
• 7 Pull-ups

For time

CROSSFIT CKB 

WEIGHTLIFTING PROGRAM 14.1

Strength: 
1) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x squat clean + 1x split jerk
2) Push press: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

Work Capacity: Complete each of the following for time:
1) 21-15-9 reps of:
-Deadlift
-Ring dips
*Rest 3 minutes, then,
2) 9-6-3 reps of:
-Clean
-Bar pull up

Core: For time:
- 5' 2-arm KB overhead walk
- 5' 2-arm KB front rack carry

CROSSFIT CKB

WOD 13.1

CASH IN
SALLY UP&DOWN PUSH UPS

SKILLS
KB SNATCH
PISTOLS

6 ROUND
1' ALT. KB SNATCH
1' DU
1' PISTOLS
1' REST

CROSSFIT CKB

GYMNASTIC 12.1

PRACTICE for 30 minutes: 

• Jump Rope Singles 
• Jump Rope Double Unders 
• Jump Rope Triple Unders 

 CONDITIONING: 3 RFT
- 50 SU
- 50 DU
- 15 TU

  CASH OUT: Tabata CORE

CROSSFIT CKB

WOD 11.1

WARM UP
AMRAP 5' SU

SKILLS
CLEAN VARIATIONS

TEAM OF 2
AMRAP 16'
20 HANG POWER CLEAN
20 O/H PLATE LUNGE
20 SIT UP

CKB

PULL UPS? No problem

Quanti di voi non riescono a fare i Pull-ups o magari ne fanno due o tre..? Questo il mio personale consiglio per incrementare il numero di Rep.
Per eseguire Pull-ups numerosi in corretta postura dobbiamo, innanzi tutto, migliorare la Presa e la forza sui Bicipiti.

I distretti muscolari interessati, infatti, sono proprio quelli composti dalla catena cinetica anteriore del braccio (bicipiti-avambraccio-mano) e ovviamente i dorsali. Lo skill tecnico seguente vi aiuterà ad eseguire UNBROKEN quanti Pull-ups possibili.

- 3 round da 30" (1' per i più allenati) di PULL UPS in tenuta, mantenendo un'isometria eccentrica (appesi come salami) così da migliorare la presa sulle mani nonché la forza sull'avambraccio

- 5 set da 6-8 Rep di curl con bilanciere così da incrementare la forza sul bicipite

In un mese Pull ups UNBROKEN

CF CKB

WOD 8.1.

Warm up: 10' Run

Skills: Shoulders to Overhead

FOR TIME
45 BOX JUMP
11 STO
45 SIT UP
12 STO
45 BURPEE
19 TTB
70 DU

CROSSFIT CKB

WOD 7.1.

SKILLS
American Swing
Muscle Clean

4 RND 
of 4' on / 1'off
amrap 4'
- 6x F. Squat
- 6x Pull up
- 12x A. Swing
REST 1'

Cash Out
Tabata Core 

CrossFit Ckb

WOD 5.1.




Cash In
50 Push up For Time

PRESS 
10x10 Push Press 

METCON

Amrap 8′:
3 Toes to Bar
3 Box Jumps 
6 Toes to Bar
6 Box Jumps
9 Toes to Bar
9 Box Jumps
12
12
……

CrossFit CKB

WOD 4.1.

WARM UP
5' Burpees
Stretching

SKILLS
Power Clean

CONDITIONING
For Time:

15-12-9-6-3
Power Cleans
15 Push-ups after every Round

CKB ROMANORD