GYMNASTIC CLASS 31.01.2017
HANDSTAND COMPLEX

SKILL WORK:
- HANDSTAND WALKING ASSISTITA
- HANDSTAND WALKING AD UNA GAMBA ASSISTITA
- HANDSTAND WALKING ASSISTITA FRONTALMENTE
- HANDSTAND WALKING

- HANDSTAND WALKING SIDE BACK TO WALL
- HANDSTAND WALKING SIDE AD UNA GAMBA
- HANDSTAND STEP UP BACK TO WALL
- HANDSTAND STEP UP WALL FACING

CFCKB

CROSSFIT CLASS 30.01.2017

PART A
15' to find 1rm
Big Clean Complex
(2 Clean, 3 Front Squat, 2 Jerk)

PART B
5' amrap
Squat clean + jerk @score of A

PART C
For time
C&J
rep number will be score of b

CFCKB

CROSSFIT CLASS 27.01.2017

In Teams of 3 –

AMRAP – 3 minutes
Back Squat 70/45 kg

-rest 4 min-

2 Rounds for Time
- 100 DU
- 75 Pull ups
- 50 Burpees
- 25 Strict T2B
- 50 Thrusters
- 75 Box Jumps
- 100 Cal row

CFCKB

WEIGHTLIFTING PROGRAM: 26.1.2017

STRENGTH: 5x8-6-4-2-1
- Deadlift
- Back Squat
- Front Squat
- Front rack Lounge
- Strict Press

SKILL:
1. snatch:  3x3
2. snatch push press: 5x5
3. back extensions: 3 x 6 use weight, pause 2 sec at top
4. weighted sit ups with weight behind head.  100 total

CFCKB

CROSSFIT CLASS 25.01.2017

Warm up
4 round
- 10 touch crunch
- 15 hollow rock
- 20" arch hold
- 20" hollow hold
1' rest

Skill : kipping ring dip

Team wod of 2 person: I go you go
80 speed run
60 Burpees
40 ring dip
20 C2b
40 ring dip
60 Burpees
80 speed run

TC 25'

CFCKB

GYMNASTIC CLASS 24.01.2017

SKILL OF THE DAY: HANDSTAND PUSH UP

- Press To Headstand Tripod (Stabilità Collo-Spalle con rinforzo sul collo) 3x3
- Partner Handstand Push Up 4x5
- Kipping Handstand Push Up Wall Facing: 3x8
- Strict Handstand Push Up Wall Facing: 5x3
- Kipping Handstand Push Up 3x8
- Strict Handstand Push Up 5x3
- Handstand Push Up: kipping + strict (Handstand Push Up Complex) x 10

CFCKB

CROSSFIT CLASS 23.01.2017

WITH CONTINUOUS TIME RUNNING CLOCK

0----10 
Isabel (30 snatch/clean)

10----20 
21-15-9
Candle stick
Burpees

20----30
Push ups
Box over

CFCKB

WOD 20.1.2017

Team of 2 
31' amrap
- 12 cindy
- 20 burpees bar facing sincro

1 "Frantasy land"
21-15-9: Thruster/Pullup
15-12-9: Thruster/C2B
12-9-6: Thruster/Strict Pullup

CFCKB

WEIGHTLIFTING PROGRAM 19.01.2017

1. Clean+fs+jerk: 1+3 fs+ 1 jerk x 6 sets.

2. Back extensions: 3 x 5 use weight.

3. Barbell curls!! 3  x 10

4. Tricep extension: 3 x 10…..use barbell over head.

CFCKB

WOD 18.1.2017

TEAM OF 2
FOR TIME
- 80 CLEAN AND JERK
(WHILE -A- PERFORM CJ -B- PERFORM AMRAP OF 'CINDY')

CFCKB

GYMNASTIC CLASS 17.1.2017

FREESTANDING HANDSTAND
- mani a terra larghezza delle spalle
- slanciare prima una gamba poi l'altra
- spalle attive: SPINGERE IL SUOLO IN GIÙ!!
- testa allineata alle spalle
- sguardo alle mani
- gambe unite e tese
- punte dei piedi unite e tese
- corpo teso: addome e glutei stretti

FREESTANDING HANDSTAND ASSISTITA COL PARTNER
- ASSISTENZA LATERALE: 
1) posizionarsi sul lato delle prima gamba che viene slanciata in verticale;
2) mani alla coscia del compagno;
3) piedi dell'assistente uno avanti e uno dietro rispetto alle mani di chi esegue la verticale

- mani a terra larghezza delle spalle
- slanciare prima una gamba poi l'altra
- spalle attive: SPINGERE IL SUOLO IN GIÙ!!
- testa allineata alle spalle
- sguardo alle mani
- gambe unite e tese
- punte dei piedi unite e tese
- corpo teso

Skill Work
- ONE LEGGED HANDSTAND WALL FACING
- TEMPO HANDSTAND WALL FACING
- V UPS CON MED BALL

CFCKB

WOD 16.1.17

PART A
Emom 10'
odd: 4 Squat Clean
even: 10 Burpees

PART B
10' AMRAP ladder +1
Pwr Clean
Squat Jump

CFCKB

CROSSFIT CLASS 13.1.2017

WARM UP
5' Burpees
THEN...
TABATA
- HOLLOW
- PLANK
- SUPERMAN
- PLANK

EMOM 10'
2 T2B/K2E
10 HSPU/WALL CLIMB
4 T2B
8 HSPU
6 T2B
6 HSPU
8 T2B
4 HSPU
10 T2B
2 HSPU

CONDITIONING
"KELLY"
5 RFT
400 Skip Run
30 BOX JUMP
30 WALL BALL

CFCKB

WEIGHTLIFTING CLASS 12.1.2017

SKILL WORK: 1+1+1 x 6 working sets.

- High hang power clean

- Hang power clean

- Clean

- Clean pulls:  3 sets x 3 reps use between 90-100% of best clean.

- Tempo Front Squats: 10 seconds down….pause at bottom….2 reps x 5 sets.

- Kb snatch + Ohs + Sots Press + Turkish get up …..2 reps each hand x 3 sets.

- Bent over Rows with barbell x 10 reps x 2 sets.

- Toes to bar x 50 reps

CFCKB

CROSSFIT CLASS 11.1.2017

WARM UP
200 SU
10 Ring Row
20 Push Ups
30 Sit Ups
40 Squats
200 SU

SKILL: KIPPING
Then...
- POWER PULL UP: 5x max Rep

METCON
Time Cap 8 min:
10 DU (20 SU) / 2 Power Snatch (Power Clean) 40/20
20 (40) / 4
30 (60) / 6
40 (80) / 8

…continue for 8 min

REST 3 min:
Time Cap 8 min:
5 Burpees / 2 Power Clean & jerk 50/30
10 / 4
15 / 6
20 / 8
…continue for 8 min

CFCKB

GYMNASTIC CLASS 10.1

MOBILITY:
3x0:40 chiusure del busto a gambe unite

CORE:
Totalizzare 5 min plank sui gomiti

GYM STRENGTH:
4x4 front lever ring/bar (regressioni)
4x4 back lever ring/bar (regressioni)
4x4 Skin the cat ring (regressioni)

GYM CONDITIONING:
7 ROUNDS 
10 shoulders touch
10 kipping pull up

CFCKB

CROSSFIT CLASS 9.1.2017

STRENGTH: EMOM 10'
- 7 Back Squat
- 10 Push up

METCON
21-15-9
- Front Lunges
- Swing
- Burpees

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

CFCKB

CROSSFIT CLASS 5.1

AMRAP 14'
200 SU
3 HSPU
6 Squat Clean 60/30 kg

Rest 4'

6 Round Of
30" Max Rep Burpees Partner A
30" Max Rep Burpees Partner B

Rest 4'

Fran 21 - 15 - 9
OH Lunge (Bumpers)
Russian Twist

CFCKB

CROSSFIT CLASS 4.1

Power Snatch
3 Reps Every 2' x 5 Round 50/30kg (40-20)

Skill Work
Butterfly pull ups

Work-Out of the Day
Team Of 2
100 SU
80 Thruster 30-20 kg
60 Pull Ups
40 Burpees Target Bar

CFCKB

CROSSFIT CLASS 3.1

Gymnastic Work
10" Hold Chin Up O.T.B
10" Hold L-Sit
10"+10" Hold OH KB 1 arm
X 5 Round

For Time!!!
30/20/15/10 Wall Ball
25 Burpees
200 Skip Run

CFCKB

CROSSFIT CLASS 2.1.2017

Strenght: Squat clean Ladder
5-4-3-2-1 rep
30-40-50-60-70/80 kg (m)
15-18-20-30-40 (w)

EMOM 24'
1': 30" SU
2': 30" DU
3': 1 Rnd Cindy
4': Rest

CFCKB