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)

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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

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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

WEIGHTLIFTING CLASS 20.10

WARM UP: 
-Row 500m
-3x Bear Complex Warm up + Skill

STRENGTH:
1: Snatch: Work up to a heavy single
2: Clean and jerk: Work up to a heavy single
3: Push press: Work up to a heavy single

WORK CAPACITY: “Jackie” – Complete the following for time:
-1000m row
-50x thruster
-30x pull up

CFCKB

WOD 19.10.2016

STRENGTH: EMOM 12'
- 4 Biceps Curls
- 7 Back Squat
- 10 HR Push up

METCON
21-15-9
- Front Lunges
- Muscle Snatch
- Burpees

CASH OUT
3 RFT
- 25 DU/50 SU
- 50 Sit Ups

CFCKB

GYMNASTIC CLASS 18.10

Warm up & Skill

Trainer Course
- A: 10x Max Effort Lower to Front Lever / Regression
- A1: 10x1 HSPU / Nose To Wall

- A2: 4x6 Strict TTB to tuck hold / K2E
- A4: 4x4 Ring Fly
- A4: 4x4 Iron Cross / Progressions-Regressions

Conditioning
3 Rounds
8 Strict HSPU (wall facing) / Regression
5 Strict Pull up

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WOD 17.10.2016

SKILL
Squat clean / Power clean

PART A
Wod 1
4' amrap
- Max rep Push up

1' rest 

5' Front Squat from ground

PART B
10' AMRAP: Ladder +2
- Burpees
- Squat Clean / Power Clean 40/20 (18-15)
- Ttb / C2E

CFCKB

WOD 14.10.2016

CrossFit Class: Benchmark

A) Mobility Routine

B) Warm up & Skill

10' EMOM
- 5 KT-Bumper (beginner) PWC
- 5 KT-Bumper (beginner) Thruster


C) Chipper

- 80 KT Snatch (alternati)/Bumper Snatch (beginner)
- 60 FS (50kg / 30kg/ 20kg)
- 40 KT OHL/Bumper (beginner)
- 20 DL (50kg / 30kg / 20kg)
- 10 PC (50kg / 30kg /20kg)

TC 15'

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WEIGHTLIFTING CLASS 13.10.2016

WARM UP 
Tabata Core: Hollow-Arch

CASH IN
Plank
1' ON-30" OFF
5 rnd

SKILL
Snatch

WOD: Randy
Snatch: 75 Reps For Time

- Advanced 30 kg
- Intermediate 20 kg
- Beginner 15-18 kg

CFCKB

WOD 12.10.2016

A - Warm up and Mobility,

B - Skills,
- 2 x Turkish get Up (1 x each Arm )
- Goblet Squat x 12

Repeat for 4 Sets

C - Workout Of The Day
For Time:
7 rounds
- 14 KB Swings
- 21 Wall Balls shots
– 15 min Time Cap –

D - STRETCHING

CFCKB 

WEIGHTLIFTING CLASS

Warm Up:
-Row 250m + Stretch routine
-3x Clean Warm up  (PVC, Light Bar, Barbell)

Strength:
1: 2-Position Clean (1x hang + 1x floor):
-3-5x warm up sets, then:
-5x working sets (Work up to a max 1+1+1 for the day)

2: Clean Pull:
-3×3 (100% 1RM Clean)

3: Front squat:
-5 sets x 2 reps

Accessory Work: 
1: 4 rounds:
- Max rep strict ring dip superset with 6x  barbell row

-Rest 60-90 seconds

Core
-L-Sit: Accumulate 3 minutes

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WOD 10.10.2016

BUY IN: amrap 9'
- 3 walk climb
- 6 ttb

- 9 squat jump

SKILL: C&J/C&P

FOR TIME
10/8/6/4/2
- C&J/C&P
beetwen 2 RNDS CINDY

CFCKB

WOD 7.10.2016

Skill: Squat Snatch-Squat Clean

Buy in
50 DU
4' max effort HS HOLD

Amrap 30'
1 Mu/Ctb
2 Squat Snatch/Squat Clean (40/20)
3 Burpees

CORE
3' MAX EFFORT
V-Sit
4' MAX EFFORT
L-sit variation

CFCKB

MASTER CLASS GYMNASTIC 6.10

WARM UP & MOBILITY

GYM STRENGTH:
- 30" Strict TTB/K2E
- 30" L-sit Ring/Ground
- 30" MTC
5 RND

AHAP 10'
- Chin Up
- HSPU
- Dip Ring
5x5/10" Hold (beginner)

WOD: CINDY
- 5 Pull up
- 10 Push up
- 15 Squat
TC 20'

Variations: 
Andvanced: 
- Strict Pull up C2B
- HR Pushup
- Front Squat 30-40 Kg

Intemediate: 
- Kipping Pullup
- Push up touch and go
- Globet Squat

Beginner:
- Jump Pull up
- Push up touch and go
- Air Squat

CASH OUT
- Tabata CORE

CFCKB

CROSSFIT CLASS 5.10.2016

WARM UP & SKILL SPECIFIC

WOD

For time:

- 500 SU/250 (every 100, 10 push up)

- 30 Ring dips/jump

- Sumo deadlift high-pulls, 30 reps

- 30 Handstand push-ups (hs hold)

- Power Snatches, 30 reps (PWRC)

- 30 burpees

- 30 Pull-ups (Kipping movement)

- Thrusters, 30 reps

TABATA CORE

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GYMNASTIC CLASS 4.10.2016

MOBILITY:
Flex busto a gambe unite e tese di coppia

3x0:20 (I Go - You Go)

CORE:
5x8 around the world
7 min AMRAP
5 sollevamenti in L sit alla barra (CONTROLLARE SALITA E DISCESA, NO OSCILLAZIONE!)

SKILL: WALL CLIMB HANDSTAND&ROLL
- corpo in HOLLOW
- camminare spingendo il terreno verso il basso
- sguardo alle mani
- corpo teso
- dorso rotondo
- punte distese
- polsi il più vicino possibile al muro
- SOLO DORSO DEI PIEDI APPOGGIATO AL MURO (NO COSCE, NO ADDOME, NO PETTO!!)
- mani larghezza delle spalle
- spalle attive
- testa allineata alle spalle
- sguardo alle mani
- piegare i gomiti (gomiti stretti) come se si volesse fare un handstand push up faccia al muro
- appoggiare la testa sul tappetino
- mento allo sterno: APPOGGIARE LA NUCA
- TESTA SEMPRE DENTRO PER TUTTO IL ROTOLAMENTO (mento allo sterno)
- rotolare su nuca, spalle, dorso, lombare e glutei
- CORPO CURVO: schiena rotonda e bacino in retroversione
- rialzarsi senza utilizzo delle mani

GYM STRENGTH:
3x10 strict jump muscle up (barra-anelli)
3x10+ iron cross agli anelli a terra

GYM CONDITIONING:
Amrap 14 min
- 3 wall climb (forward roll)
- 200mt row

CFCKB

WOD 3.10.2016

WARM UP & MOBILITY

SKILL PULL UP 

PART A
FOR TIME
400 Shuttle Skip
- 21 F. Squat
- 9 Pull up
400 Shuttle Skip
- 15 F. Squat
- 15 Pull up
400 Shuttle Skip
- 9 F. Squat
- 21 Pull up

PART B
3' MAX EFFORT
- L-Sit
4' MAX EFFORT
- Hs hold

CFCKB