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