GYMNASTIC WORKOUT WEEK 35 | 2020
>TUESDAY 01/09 RING MUSCLE UP 10’ Warm Up Specifico 4 SETS:Sollevamento bacino agli anelli bassi - 5 reps (Partenza a gambe piegate, poi tese ed eventualmente su box) 4 SETS: Ring muscle up (solo eccentrica lenta) - 3-4 reps 4 SETS: Sollevamento
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 35 | 2020
>MONDAY 31/08 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’:3 sets: 2 Pull Below the Knee + 2 Snatch Below the Knee (@60-70%)5 sets: 1 Pull Below the Knee + 1 Snatch Below
WORKOUT CF/ED WEEK 35| 2020
>MONDAY 31/08 CROSSFIT CLASS WARM UP E TECNICA BACK SQUAT PARTE A EVERY 2’ X 10’ (5 ROUNDS)- 4 x BACK SQUAT EVERY 2’ X 10’ (5 ROUNDS)- 16 Half kneeling kettlebell press (8+8 alternate shoulders) + 20 russian swings PARTE B FITNESS: 13’ AMRAP 5+5 x
WORKOUT CF/ED WEEK 34| 2020
>MONDAY 24/08 CROSSFIT CLASS PARTE A: FITNESS & PERFORMANCE 10’ WARM UP E TECNICA BUTTERFLY PULL UPS / BAR MUSCLE UPS EMOM FITNESS 8’ A) 8 RING ROWB) 30” HOLLOW POSITION EMOM PERFORMANCE 8’ A) 6-8 PULL UPS / 4 BAR MUSCLE UPS (esecuzione tecnica)B) 6-8 STRICT TOES
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 32 | 2020
>MONDAY 10/08 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’ x 16’ (8 sets)3 sets: 1 Snatch Pull + 3 Hang Squat Snatch (@60-70%)5 sets: 3 Hang Squat Snatch (@70-75%) STRENGTH SESSION - Every
WORKOUT CF/ED WEEK 32 | 2020
>MONDAY 10/08 CROSSFIT CLASS Warm Up: ripasso tecnico PULL UPS PARTE A PERFORMANCE: 12’ EMOM A) 3 Kipping Pull Ups + 3 Butterfly + 3 Chest to barB) 10” Hollow Hold + 10 Hollow Rocks FITNESS: 12’ EMOMA) 8-10 Tempo Ring rows 30X1B) 10” Hollow Hold
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 31 | 2020
>MONDAY 03/08 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 5-10’ Tecnica Snatch PRIMARY WEIGHTLIFTING SESSION - Every 2’ x 10’ (6 sets)3 sets: 2 Position Snatch (ground, btk) @60-70%3 sets: 2 Position Snatch @70-75% 5’ Tecnica Jerk PRIMARY WEIGHTLIFTING SESSION - Every 2’
