CFCV 22.29 01 2018

Lunedì 22

Back Squat
4 Reps x 4 Set
First Rep is Tempo Training 3/2/1
Use 70% of 1 RM 2 Min Rest Between Sets

FOR TIME!!!
-team of two change as need-
42/36/30/24/18
Thruster 40/25 kg
Burpees Lateral BB
40/80 DU/SU

Martedì 23

Gymnastic Work
3 Round Of:
6 Pistol Squat
5 Strict Pull Up
4 Wall Climb

AMRAP 14 min
15/12 Cal Bike
10 AS 24.16 kg
2.4.6.8... BOX Jump Over 60.50 cm

Mercoledì 24

Bench Press
4 set 6 Reps
Use 75% of 1 RM
Rest 2' Between set

For Time
5 Round For Time!!!!
8 Pull up
10 Mt 1 DB OH Walking Lunge 22.5/15 Kg
12 GHD Sit Up / 24 Sit Up
Time cap 12 min

Giovedì 26

Team Of Two Change As Need

AMRAP 12'

40 Wall Ball 9/6 Kg
30 DL 100/65 Kg
20 Syncro Push Up

REST 3'

Find 1 RM Clean Any Style
Cap Time 6'

Venerdi 27

Core Workout
4 Round Of
7 Tuck Up On Matador
7 V Up Weighetd 5/2.5 Kg
7 Hollow Body Rock
7" Hollow Hold
Rest 1' between Set

Skill Bar Mu

5 Rnds For Time
2 Bar MU / 6 CTB
20/18 Cal Row
10 Box Jump 60/50 Cm
Time cap 15 min
Sabato 28

Team Of Two Change As Need

AMRAP 10'
30 Cal Bike
20 SDHP 40/25 KG
10 Burpees facing Syncro

Rest 4'

AMRAP 10'
200 Mt Syncro Run
20 STOH 40/25 Kg
10 Burpees facing Syncro

Domenica 29

Gymnastic Work
4 Rounds of:
4 Chin Up
4 Ring Dip
8 Hip Extension

FOR TIME!!!
16/14/12/10/8
Hang Squat Clean @
30/60 DU/SU
8/12 T2B/KTC
MAN @40/45/50/55/60 KG
WOMAN @20/25/30/35/40 KG

Crossfit civitanova 15.21 - 01- 2018
Lunedi 15/01

Strength
Strict Pull Up
5 set Of 5 Rep (if you can do weighted)

AMRAP 14'
10/12 Cal Bike
15 Wall Ball 9/6Kg
20/18 Cal Row
10 GHD Sit Up

Martedì 16/01

Gymnastic Work
4 Round Of:
10" Hold PRL L-Sit
10" Hold Chin Over
10" Hold HS Stomach To Wall
10" Hold Squat Bottom Position

For Time
7 Round
10 DB Clean 22.5/15 Kg
10 Burpees Hands Off
20mt Double KB Farmmer Carry 24/16 kg

Mercoledì 17/01

Front Squat
5/5/3/3/3
Start From 70% of 1 RM Build Up To Max Load
Rest 2' Between Set

Team Of 2
Row Maraton
For Time!!!!
5000/4000 Mt Row Change As Need

EVRY 2 Minute Perform 10 Syncro T2B

Giovedì 18/01
Skill:Power Snatch

E2MOM x 6 Round
Power Snatch + Hang Power Snatch(2+1)
Start From 40/25 Kg Build Up to Max Load

Team Of Two Change as Need

AMRAP 7'
20 Power Snatch 40/25 Kg
30/24 Cal Bike

Rest 3'
AMRAP 7'
16 OHS 40/25 Kg
30/24 Cal Bike

Venerdì 19/01

Core Workout
4 Round Of:
10 Bar Tuck Up
20 Sit Up
30" Hold Plank
Rest 1'

For Time
30/60 DU/SU
9 HSPU /18 Pike Push Up
20 DB Step Up 15/10 Kg
30/60 DU/SU
7 HSPU/ 14 Pike PUsh Up
18 DB Step Up 15/10 Kg
30/60 DU/SU
5 HSPU /10 Pike Push Up
16 DB Step Up 15/10 Kg
30/60 DU/SU
3 HSPU / 6 PIke Push Up
14 DB Step Up 15/10 Kg

Sabato 20/01

AMRAP 20
-team of two change as need-
600mt Run
40 Box Jump 60/50cm
40 Pull Ups
40 WB 9/6 kg
40 GHD Sit-Up
40 Push Press 40/25 KG
40 Burpees
40 SDHP 40/25 KG

Domenica 21/01

21/18/15/12/9
Cal Bike
10/8/6/4/2
Power Clean 50/35 kg M/W
9/12/15/18/21
Cal Row
CrossFit Civitanova 8.14 GENNAIO 2018


LUNEDI

MOBILITY 10 MIN AND SKILL OHS

EMOM 12 MIN
ODD 8 OHS FROM RACK 50.35 KG M.W
EVEN 10 BURPEE FACE PRL

5 RNDS FOR TIME
15.12 CAL BIKE ASS. M.W
9.7 PULL UPS
30.60 DU SU
TIME CAP 12:00 MIN:SEC

MARTEDI
SKILL HSPU

NO MESAURE QUALITY WORK
GYMNASTIC WORK
10 GHD SITUP
5 PRL SHOOT TROUGH
5 CHIN UP
X 2 RNDS

TEAM OF 2
1 K ROW
80 ALT KB SNATCH FROM GROUND 24.16 KG
60 T2B
40 BOX JUMP OVER
20 SYNCRO BURPEE
TIME CAP 24:00 MIN

MERCOLEDI
DL 5 REPS X 5 SET
EVERY 2:30 MIN:SEC

AMRAP 16:00 MIN:SEC
TEAM OF 2
20 HPC 50.35 KG M.W
20 WB 9.6 KG
20 CAL BIKE

GIOVEDI
SKILL SQUAT SNATCH

10 RNDS FOR TIME
3 SQUAT SNATCH
RX 50.35 FITNESS 40.25 KG
6 BOX JUMP 60.50 CM
1 ROPE CLIMB
TIME CAP 18 MIN

VENERDI
E2MOM 5 BENCH PRESS BUILD UP MAX LOX
X 5 SET

TEAM OF 2
FOR TIME
20.16.12.8 CTB
16 BURPEE DB CARRY OVER THE BOX 60.50 CM
400 MT ROW
TIME CAP 20 MIN

SABATO

SKILL C&J

TEAM OF 3
FROM 0:00-12:00 MIN:SEC
1 RM C&J (SCORE IS MAX LOAD XTEAM)
FROM 10:00 MIN:SEC TO 24:00
100 SYNCRO AIR SQUAT
50 SYNCRO ALT DB SNATCH
... MAX MT ROW

DOMENICA
SKILL HANG SQUAT CLEAN

FOR TIME
21\15\9\6
HSQCL 50.35 KG
BURPEE FACE
30.60 DU.SU

CrossFit Civitanova 02.07 GENNAIO 2018
Martedì 02

Back Squat 6/6/6/6
70% of 1 RM rest 2 min between sets

-TEAM OF TWO-
AMRAP 15
18 Cal Row
15/12 Cal Bike
10 Syncro AS 24/16kg M/W

Mercoledì 03

Gymmnastc Work:
3 Rounds
3 PRL shoot througth
6 Bar swing
9 GHD sit-up

-Team Of Two-
For Time!!!
20-18-16-14-12-10-8-6-4-2
Pull Ups(change as need)
20 Syncro Wall Ball 9/6kg

Giovedì 04

For Time
21/15/12/9
DL 80/50 Kg
GHD Sit-up
Push Ups
Box Jump 60.50 CM

Venerdì 05

Strength
EMOM 8'
4 Hang Squat Clean 50/35 Kg

Amrap 7'

2 Rope Climb
10 1 Arm DB STOH 22.5/15 Kg
30/60 DU/SU
Rest 3'
REPEAT

Sabato 06

-Team Of Two-
AMRAP 18
I GO YOU GO(1 round each)
6 T2B
9 FS 45/30 kg
12 Burpee Facing

Domenica 07

5 RNDS For Time
10 Power Snatch 40.30 kg
15.12 Cal Bike
5 Burpee Touch Bar
CrossFit Civitanova from 27/12 to 31/12
Mercoledì 27/12

Front Squat 5/5/3/3/3
Start At 75% Of 1 RM
Rest 2 MIn

AMRAP 14 MIN
15 Cal Row
10 Burpees Box Jump 60/50cm
5 Pull Ups

Giovedì 28/12

Gymnastic Work:
4 Round Of:
5 Ring Push Ups
10 GHD Sit-Up
5+5 Pistol Squat

For Time:
5 Rounds Of
9 PC
6 HSCL
3 Thrusters
10/8 Cal Bike

Man Use 50 kg Woman Use 35 Kg

Venerdì 29/12

Strength
EMOM 10'
Odd: 6 DB Bench Press 22.5/15 Kg
Even: 10 KB Lunge 24/16 Kg

For Time
100 American Swing 24/16 Kg
Every Time You Stop the KB Perform
30 DU/60SU
10 GHD Sit Up/20 Ab mat Sit Up

Sabato 30/12

Team Of Two Change As Need
For Time
1000 Mt Row
100 Wall Ball 9/6 Kg
50 Cal Bike
25 Syncro Deadlift 100/60 Kg
50 Cal Bike
100 T2B
1000 Mt Row

Domenica 31/12 HAPPY NEW YEAR 2018
For Time
31 Pull Ups
31 Box Jump Over 60.50 cm
31 Power Snatch 40.30 Kg
31 Cal Bike
31 Hang Squat Snatch 40.30 Kg
31 DU
31 Burpee H.OFF
31 OHS 40.30 Kg
WOD 24/12/2017 Christmas’ workout

Ragazzi non potete mancare al super workout della vigilia di Natale apertura del box h 10:00 classe 10:30-11:30.

For Time
Team of 3
Accumulate 72 Cal Row
72 Box Jump over follow the partner 60.50 cm
24 Syncro pull ups
Accumulate 72 cal Bike
72 WB follow the partner 9.6 kg
24 Syncro Burpees
Accumulate 72 DU each
24 Squat Clean Each while Team hold HS
43-30 kg MW.
CRossfit civitanova 18.24 dic 2017

lunedì 18

Bench Press
6/6/6/6 use 65% of 1 RM
Rest 2 Min Between set

AMRAP 18
-team of two-
20 Double KB DL 32/20kg
20 Box Jump 60.50 cm
20 Cal Bike
4 Rope Climb

Martedì 19

Gymnastic Work
4 Rounds OF:
4 Strict T2B
6 PRL Push Ups
12 Air Squat

For Time!!!
6 Rounds Of:
10/15 GHD SIT-UP/ ABMAT SIT-UP
20 Wall Ball 9/6kg
30/60 DU/SU

Mercoledì 20

Back Squat 6X4
75% Of 1 RM Rest 2 min Between Set

Team Of Two
2 min Max mt Row
2 min AMRAP Cindy
X 6 Total Rounds

Giovedì 21

3 Round For time
21/18Cal Bike
15 Clean & Jerk 40-30kg
9 Burpee h. Off

Venerdì 22/12

Core Workout

3 Round Of
10 Tuck Up Hang On Bar
10" L-Sit
10 Hip Exestension
30" Plank Hold

Rest 1' Between Set

AMRAP 8
4 HSPU
8 DB Front Squat 20/12,5kg

REST 3 MIN

AMRAP 8
6 T2B
12 DB FR Lunges 20/12,5kg

Sabato 23
AMRAP 25 min
-team of 3 change as need-
75 Cal Row
75 Burpees Facing
75 Power Snatch 30/20kg
60 Cal Row
60 Burpees Facing
60 Power Snatch 40/25kg
45 Cal Row
45 Burpees Facing
45 Power Snatch 45/30kg
30 Cal row
30 Burpees Facing
max reps Power Snatch 50/35
CrossFit Civitanova from 11/12/2017 to 17/12/2017
CrossFit Civitanova 11-17 Dicembre 2017
Lunedi 11/12

Strength
Front Squat
5/5/3/3/3
Start from 75% of 1RM Build up to Max Load
Rest 2' between set

For Time
Team Of Two
Partner can work at the same Time
100 Cal Bike
150 American Swing 24/16 Kg
Time Cap 10'

Rest 3'

For Time
100 Cal Row
100 Bupees Facing Paralette
Time Cap 10'

Martedì 12/12

Gymnastic Work
4 Round Of:
5 Strict Pull Up
10 GHD Sit Up
5 Pistol Each Leg

Amrap 12
30/60 DU/SU
10 DB THRUSTER 22.5/15KG
10 T2B

Mercoledì 13/12

Core Workout

Tabata
Single Leg V UP
Hollow Body Rock
Single Leg Tuck Up
Arch Up

For Time

21/18/15/12/9
HPCL 43-35 Kg
12 Box Jump Over 60/50 Cm
10/8 Cal Bike
8 Pull Up

Giovedì 14/12

Strength

Skill PS
2 Rnds For Time!!!
Team Of 2 Change As Need
50 Cal Row
50 PS 43-35 kg
50 Cal Row
50 OHS 43-35 kg
Cap Time 18 min

Venerdi 15/12

10' Skill Work
Bar Muscle Up
Amrap 7'
2 Bar MU/ 6 CTB
10 mt 1 Arm DB OH lunge 15/10 Kg
20 Ab Mat Sit Up

Rest 3'

Repeat

Sabato 16/12

Team Of 3

30'AMRAP
600 mt Run
60 Cal Bike
60 FS 40/25 Kg
60 Box Jump over 60/50 Cm
60 GHD Sit Up

Domenica 17/12

5 Round For Time
1 Rope Climb
6 Hang Squat Clean 45/30 Kg
3 Thruster 45/30 Kg
20/15 Cal Row
VEBERDI 8 DICEMBRE CHIUSO
.......REST DAY
CrossFit Civitanova 04/12 - 06/12

Lunedì 04/12

Strength
Bench Press
5 Set 5 Reps
Use 75% of 1 RM
Rest 2' B/T Set

Team Of 2
Metcon (Reps)
1' Cal Bike
1' DB Snatch 22,5/15 Kg
1' Burpees Facing PRL
x 7 Round

Martedì 05/12

Gymnastic Strength
5 set of Max Effort Pull Up Strict
Rest 1'30" B/T Set

If you Can't Do Strict Pull Up do
Ring Row Feet On the Box

For Time Team Of 2 Change As Need
2 Round of
1000 mt Row
80 WB 9/6 Kg
60 GHD/120 Ab Mat Sit Up
40 Mt DB Lunge

Mercoledì 06/12

Core Workout
5 Set Of:
5 T2B Strict (10 KTC Strict SC) +10" Hold L Sit Hang on Bar + 15 Ab Mat Sit Up
Rest 1' Between Set

Amrap 14'
5 Atlas Stone 50/35 Kg
30 DU
10 Renegade Push Up
200 mt Run

Giovedì 07/12

Strength
Deadlift
7/5/5/3/3
Start From 75% Build up To Max Load

For Time
4 Round of
15/12 Cal Bike
9 HPC 50/35 Kg
6 FS 50/35 Kg
3 STOH 50/35 Kg
15/12 Cal Row

Venerdi 08/12
Chiuso

SABATO 09/12

Team Of 3 Chipper
200 Mt Carry The Gear
120 Syncro KB Olympic Snatch 24/16 Kg 2 Person
120 Sand Bag Lunge 40/25 Kg
120 Burpees Target Plate
200 Mt Carry The Gear
100 Syncro KB Olympic Snatch 24/16 Kg 2 Person
100 Sand Bag Lunge 40/25 Kg
100 Burpees Target Plate
200 Mt Carry The Gear

Time Cap 20'

Rest 3'

1500 Mt ROW Change As Need

DOMENICA 10/12

AMRAP 14
10 Thrusters 40/24 KG M/W
10 Cal Bike
10/8 Pull Ups
CrossFit Civitanova 27/03/17 to 03/12/17 Photo: “rhino” Swiss alpine battle 2017


Lunedì 27/12

Back Squat
4 set 6 reps @ 75% of 1RM
Rest 2' Between Set

For Time
5 Round For Time
20 Wall Ball 9/6 Kg
1 Rope Climb
100 Mt SandBag Carry 45/25 Kg
Time cap. 15 min

Martedì 28/11

Gymnastic Work
4 Round Of:
3 Pull up Strict Weighted
10" HS Hold Stomach to Wall
15 Air Squat

Amrap 8 minutes
rest 4 min
X 2 Rnds
3,3,6,6,9,9,12......
American Swing 24/16 Kg
Burpees Box Jump Over 60/50 Cm
10/8 Cal Bike

Mercoledì 29/11

Core Workout
EMOM 9'
First 12 GHD Sit Up
Second 30" Plank Hold
Third 15 Good Morning With Band

AMRAP 20
Team Of 2
Change As need
40 Hang Power Snatch 30/20 Kg M/W
40 FS 30/20 Kg M/W
80/60 Cal Row M/W

Giovedi 30/11

EMOM 8'
Squat Clean 3 Position 50/35 Kg
(1+1+1)

Amrap 7'
30/60 DU/SU
10 Deadlift 70/45 Kg
10 Push Up H.Off

Rest 3'

Amrap 7'
30/60 DU/SU
10 T2B
20 Air Squat

Venerdì 01/12
Front Squat 5 set X 4 reps
Rest 2 min build heavy reps

10' Skill Work HS Hold/ Shoulder Touch /HSPU

For Time
6 Round For Time
3 HSPU/ 6 HSPU Box/ 9 Pike Push up
250 Mt Row
20 Mt DB FR Walkin Lunge 20/12.5 Kg

Sabato 02/12

FOR TIME!
Team Of 3
800mt Syncro Run
60/45 Cal Bike
60/45 Pull Ups
600mt Syncro Run
60/45 Cal Bike
60/45 Thrusters 40/25kg
400mt Syncro Run
60/45 Cal BIke
60/45 Power Clean 50/35kg

Domenica 03/12

AMRAP 8 rest 4
Repeat
200mt Row
6 HSQCL 50/35kg
9 Burpees step over Box 60/50
6 STOH 50/35kg

CrossFit Civitanova From 20.11 to 26.11


Lunedì 20/11

Front Squat
5/5/3/3
From 75 to 80% of 1RM
Rest 2' between set

Amrap 8 min rest 2 min
x 2 Rnds
Team of Two Change as Need
200 mt KB Farmer Carry 24/16 Kg
50/40 Cal Bike
40 Wall Ball 9/6Kg

Martedì 21/11

Gymnastic Work
4 Round Of
5 Ring Dip
10" Hold L Sit Hang On Bar
5 Pistol Squat Each Leg

4 round For Time
10/8 Pull up
15 GHD Sit Up
20 1 Arm DB STOH 20/12.5 Kg
25/20 Cal Row

Mercoledì 22/11

Core Workout
4 Round Of:
7 Hollow Body Rock
7 V Up
7 Tuck Up
7" Hollow Hold
Rest 1:00 between Set

MetCon
Perform Every 3 min For 5 round
12 SDHP 30/20 Kg
10 Burpees Facing Paralette
12 Box Jump 60/50 cm

Giovedì 23/11

EMOM 8'
Power Snach 3 Position 40/25 Kg
(1+1+1)

15'AMRAP
30/60 DU/SU
20 Cal Row
10 OHS 40/25 Kg

Venerdì 24/11

DB Bench Press
4 Set 6Reps
Rest 2' between set

For Time
10,9,8,7......1T2B x 2 KTC
10 SandBag Lunge 45/25 Kg

Sabato 25/11
Team of 3
AMRAP 7'
50 PC 30/20 Kg
50 PC 40/25Kg
AMRAP PC 50/35 Kg

REST 3'

AMRAP 7'
50 PUSH PRESS 30/20 Kg
50 PUSH PRESS 40/25 Kg
AMRAP PUSHPRESS 50/35 Kg

REST 3'

AMRAP 7'
600 MT SYNCRO RUN
MAX CAL BIKE

Domenica 26/11

28' EMOM
First: Max Cal Row
Second: 2 TGU 20/12 Kg
Third: 15 Gobblet Squat 20/12 Kg
Fourth: Rest
CrossFit Civitanova 6.12 Nov 2017


Lunedì 6
FS 5 set X 5 reps @75% 1 RM
rest 2 min

For Time
30/20/15/10
WB 9/6kg
9 Burpees box jump over 60/50cm
200mt Run

Martedì 7
Gymnastic work 3 Round of
1 Rope Climb 10 V-Up
10 alt Pistol

AMRAP 2 min
12/10 cal Bike
Max reps DB Snatch 20/12,5kg Rest 1 min
MARAP 2 min
15/12 cal Row
Max reps T2B/KTC
Rest 1 min
Repeat x 4 Set

Mercoledì 8
Bench Press
4 set X 6 reps
70% 1 RM Rest 2 min

5 Round of
30/60 DU/SU
14 KB STOH 1 Arm 20/12kg
8 T2B

Giovedì 9
AMRAP 10 min
5 Pull ups
10 Push ups
15 Air Squat
Rest 2 min
Find 1 RM Squat Clean
8 min cap time

Venerdì 10
Skill: Ring Muscle Up 10 min skill work

8 min AMRAP
15/12 cal Bike
12 HPS 30/20kg
9 OHS 30/20kg
6 Burpees lateral
Rest 3 min REPEAT

Sabato 11
Team of two change as need
For Time
75 Deadlift
50 Hang Power Clean
25 STOH
50 Hang Power Clean
50 Back Squat
Cash out
Amrap
Max cal .... Bike

Man Use 50 Kg
Woman Use 35 Kg
Time Cap 13 min

Domenica 12
For Time
1000 Mt Row
1 K Run
800 Mt Carry the KB FR 20/12 kg
100/200 DU/SU
CrossFit Civitanova Hero of the Day Francesca Vitellozzi prima class cat. SEM Run 30/10 - 05/11

Lunedì 30/10
Strength
Back Squat
4 Set 6 Reps
Use 75% Of 1RM Rest 2' Between set

Team of 2 Change As Need For Time!!!
40/30/20/10
Axle Bar Thruster 35/25
Cal Row
10 Burpees Facing PRL

Martedì 31/10
Gymnastic Work
10" Hold HS Stomach to wall
10" Hold Chin Over the Bar
10" Hold PRL L-Sit
10" Hold Bottom position of Squat
x4ROUND
AMRAP 14'
14/12 Cal Bike
14 Pull Up
14 GHD Sit Up
14 Box Jump Over 60/50 cm

Mercoledì 01/10
Vedi Locandina
Rivolto anche Tutti voi siete invitati a partecipare alle classi demo presso
il Centro Commerciale Cuore Adritico
Dalle 16:00 una classe ogni 30 min Alle 20:00

Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare.

Gioved' 02/10
Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è aperto regolarmente fino alle 15:00

Gymnastic Work
5 Ring Dip
10 V UP
15 Hip Exestension

x 3 ROUND
FOR TIME!!!
TEAM OF TWO CHANGE AS NEED For Time
3000 MT ROW
EVRY 3 MIN PERFORM
10 Syncro American Swing 24/16 KG 10 Syncro Push Up

Venerdì 03/11
Strength
Shoulder + Push Press + Push Jerk
From Rack (1+2+3)
Rest 2' between Set
x 6 Set
Load By Feel

4' ON - 1' OFF X 4 ROUND
200Mt Run
20 Mt FR Lunge 20/12.5
Max Effort T2B
The Score is the Rep of T2B

Sabato 04/11
Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è aperto regolarmente.

Team of Two Change As Need
AMRAP 12' 60/120 DU/SU 40 WB 9/6 Kg 4 Rope Climb
Rest 3'
AMRAP 12'
60/120 DU/SU
30 Power Clean 40/25 Kg 12 HSPU
Domenica 05/11
For Time
4 Round of
400 Mt Row
6 Power Snatch 40/25 Kg 9 OHS 40/25 Kg

Domenica 5/11
Box Chiuso

Anche oggi Presso la Galleria Centrale allestiremo un mini Box dove vi potrete allenare. Una classe ogni 30 minuti dalle 16 alle 20.
Il box è chiuso la mattina
CROOSFIT CIVITANOVA 23/10 -29/10
CrossFit CIVITANOVA 23/10 -29/10

LUNEDI 23/10

Strength

Front Squat
3/3/2/2/1/1
Start from 80% built up to Max Load
Rest 2'

Amrap 20'
Team of Two Change as Need
40 1 Arm DB STOH 22.5/15 Kg
30 burpees H. Off
20 GHD Sit Ups
10 Pull Up

MARTEDI 24/10

Gymnastic Work
4 Round of
5+5" Strict Toes to Bar + L-Sit Hold
5 HSPU / 7 Pike push ups
15 Air Squat

For Time
21/18/15/12/9
SDHP 35/25 Kg
Cal Bike
Wall Ball 9/6 Kg

MERCOLEDI 25/10

Strength

Bench Press
5 Set 5 Reps
Use 75% of 1RM
Rest2' Beetwen Set

100 Box JUMP for Time
Emom
12 alt. DB Snatch 22.5/15Kg
Max reps Box Jump 60-50 cm
Time cap 12 min

Giovedi 26/10

Strength

Deadlift
4 Set 6 Reps
Use 70% of 1RM

For Time
6 Hang Power Clean
12 FR Lunge
Run 200 Mt
8 Hang Power Clean
10 FR Lunge
Run 200 Mt
10 Hang Power Clean
8 FR Lunge
Run 200 Mt
12 Hang Power Clean
6 FR Lunge
Run 200 Mt

Men Use 40 Kg
Women Use 25 KG

Venerdi 27/10

EMOM 8'
ODD: 1 Rope Climb
Even: 1 Arm KB Front Squat 6+6 24/16 Kg
Amrap 3'
15 American Swing 24/16 Kg
15 Push Up
Max Cal Row/Bike (alternate Each Round)

Rest 2'
X 4 Rounds

Sabato 28/10

Team of 3
100 Power Snatch
WHILE A AND B WORK ON PS C RUN 200 MT THAN CHANGE
100 OHS
WHILE A AND B WORK ON OHS C RUN 200 MT THAN CHANGE
100 Burpees Facing Barbell
WHILE A AND B WORK ON Burpees C RUN 200 MT THAN CHANGE

Man Use 35 Kg
Woman Use 25 Kg

DOMENICA 29/10
SORRY WE ARE CLOSED FOR THE TEAM ELITE CAMP
CrossFit Civitanova 16.22 Ottobre

Lunedì16
Push Press from rack
5/5/3/3/3
load by feel rest 2min between set

AMRAP 18'
-Team of two -
21/18 cal Row
15/12 DB front squat 20/12,5kg
9/6 Pull ups
Change each exercise

Martedì 17

Gymnastic work:
4 RNDS
5 ring push up
8 GHD back extension
12 BW lunges step back

E3MOM
15/10 cal Bike
10 power Snatch 30/20kg
5 Burpees H.off
X 5 SETS

Mercoledì 18

Back squat 4/4/4/4
First rep is tempo training 3/2/1
70% 1RM rest 2min

FOR TIME!!!!
team of two change as need
2 round of:
40 WB 9.6 kg
100/200 DU/SU
800 Mt Run

Giovedì 19

Gymnastic Work

4 Round Of:
5 Ring Dip
10 V UP + 10 Hollow Hold
10 Pistol

AMRAP 16'
10 T2B
8 Box Jump Over 60/50 cm
4 Deadlift 100/60 Kg

Venerdì 20
EMOM 10'
ODD: 10 DB Step up 20/12.5 KG
EVEN: 5 Strict Ring Pull Up

FOR TIME
HSPU
10/8/6/4/2
AXEL Bar FS 40/30 kg
2/4/6/8/10
12/10 CAL BIKE

Sabato 21

Team of Two Change As Need
50 OHS 40/25 Kg
40 Burpees Lateral
1000 Mt Row
40 DB STOH 20/12.5
50 SDHP 40/25 kg
1000 Mt Row
10 Rope Climb

Domenica 22

TEAM ELITE BOX CHALLENGE
CrossFit Civitanova vs CrossFit San Severino
CROSSFIT CIVITANOVA 09-15 OTTOBRE 2017

LUNEDI 09
FS 5-5-5-3-3
REST 2 MIN B/T SET

5 RNDS FOR TIME
10 PC  43-35 KG
10 BOX JUMP 60.50 CM
3 HSPU

MARTEDI 10
SKILL RMUP
TEAM OF 2
15 MNI AMRAP
20 CAL ROW
20 CAL BIKE
10 DB CJ 20-12,5 KG M-W
4 RMUP - SCL CTB

MERCOLEDI 11
DL 5X5 REST 2 MIN B/T SET

5 RNDS FOR TIME
21 WB 9-6 KG SYNCRO
15 T2B CHANGE AS NEED
9 WALL CLIMB CHNGE AS NEED

GIOVEDI 12

GYMNASTIC WORK
1 LEG LESS ROPE
3 PRL SHOOT TROUGH
6 ALT PISTOLS

10 RNDS OF
1 CJ 90-70 M. 50-40 W
2 CHIN UP L-SIT
3 HIGH BOX JUMP 70-60 CM
4 ALT KB SNATCH 24.16 KG
5 BURPEES H. OFF

VENERDI 13
SKILL SQUAT SNATCH
EMOM 2 SQSN 
60\50 M 35\20  KG W

3 RNDS FOR TIME
500 MT ROW
400 MT RUN
20 CAL BIKE
10 DOUBLE KB STOH 20.12 OR DB 20.15 KG

SABATO 14
EMOM 12
ODD 1+1 TGU 24.16 KG
EVEN 15 GHD SIT UP
THIRD 15.12 CAL BIKE

12 MIN AMRAP
30-60 DU\SU
7 PS 40-25 KG
9 BURPEES FACE BARBELL

DOMENICA 15
CAUSA PARTY DEL BOX OGGI SIAMO DI RIPOSO, VI INVITIAMO TUTTI A PARTECIPARE ALLA FESTA DI INIZIO ANNO.
CrossFit Civitanova 02.08-0TTOBRE 2017
Lunedì 02

Back Squat 5/5/3/3/3
Up to max load start at 70%
Rest 2 min

For time
-Team Of two change as need-
60/50/40
Wall ball 9/6kg
sumo deadlift high pull 40/30 kg
200mt syncro run

Martedì 03

Gymnastic work
4 Round of
2 Wall climb
4 Strict T2B
10 Air Squat

AMRAP 14 min
4 HSPU/ 8 Pike Push ups
4 DB power clean 20/12,5kg
4 DB front squat 20/12,5kg
12/10 cal bike

Mercoledì 4

EMOM 10
Odd: 5 weitghed chin up
Even: 8 GHD Sit Up

Rest 2 min

EMOM 10
Odd: max reps Burpees facing PRL
Even: max reps AS 24/16kg

Rest 2 min

EMOM 10
Odd: max cal Row
Even: max DU/SU

Giovedì 5

Skill: power snatch

AMRAP 12
-team Of Two-
30 box jump
20 T2B
10 Syncro DB thruster 1 Arm 15/10kg

Rest 1
7 min cap time
Find 1 RM power Snatch

Venerdì 6

Front Squat 4 set 6 reps
70% 1 RM Rest 2min

4 Round of
10 Push pus H. OFF
20mt 1 DB OH Walking lunges
30 Sit ups
40/80 DU/SU

Sabato 7

For time
-team of two change as need-
By in
1.7 K Run
30/20/10
Pull ups
21/15/9
Syncro DL 100/80kg
10 Syncro Burpees facing
In the remaining time Max cal Bike
Cap time 20min

Domenica 8

5 Round of
400mt row
10 box Jump Over
15 DB Snatch 20/12,5kg
CrossFit Civitanova From 25/09 to 01/10

Lunedì 25/09
Strength
Overhead Squat From Rack
4 Set 6 Rep
Rest 2 Min Between Set

Skill Butterfly Pull Ups

Amrap 7'
5 DB Man Maker 15/8 Kg
30/60 DU/SU

Rest 3'

Amrap 7'
6 Pull Ups
12/10 Cal Bike

Martedì 26/09
Core Workout
4 Round Of:
10" Ring/Matador L-Sit Hold
10 V UP
10 Alt Single Leg Tuck Up
Rest 1 Min

For Time!!!!
Team Of Two Change As Need
7 Round Of
20 KB Deadlift 32/20 Kg
20 Box Jump 60.50 cm
10 Syncro Burpees Facing KB

Mercoledì 27/09
Strength
EMOM 12'
Odd: 6 Bench Press heavy reps
Even: 1 Rope Climb

Amrap 15'
10 Wall Ball 9/6 Kg
5 T2B
Run 200 mt
Note: Increase 2 reps Of Wall Ball each Round

Giovedì 28/09
Gymnastic Work
4 Round Of
8 Pistol Squat
4 HSPU - 8 Pike Push Up
30" Plank

For Time!!!!
Team Of Two Change As Need
100/80 Cal Bike
100/80 Cal Row
Every Min Perform from the second minute
Odd: 6 Syncro Hang Squat Clean 50/35 kg

Venerdì 29/09
Strength
Push Press
5/5/3/3/3
From 70% To 80% Of 1RM
Rest 2' Between Set

For Time!!!
30/21/15/9
Alt KB Olympic Snatch 24/16 Kg
10 FR Lunges Axel Bar 45/35 kg

Sabato 30/09
TEAM CHIPPER
2 Round For Time!!!!
Team Of Two Change As Need
1000 Mt Row
50 Pull Up
50 CJ 43-35 kg
50/40 Cal Bike

Domenica 01/10

Amrap18'
9 Deadlift snatch grip 40/25 Kg
6 Hang power Snatch 40/25Kg
3 OHS 40/25 Kg
30/60 DU/SU
CrossFit Civitanova 18.24 SETTEMBRE
LUNEDI

FS
6 SET X 4 REPS 70%
REST 2:00

5 RNDS FRO TIME
10.8 PULL UPS
20 WB 9.6 KG
10.8.6.4.2 DB BURPEES STEP OVER THE BOX 60.50 CM
(DB M.20-15 KG\W 12,5-10 KG)

MARTEDI
3 RNDS
10 PRL PUSH UPS
10 V-UP
10 SEC HOLD HOLLOW BODY

FOR TIME TEAM OF 2
42\30\18 CAL BIKE
20 DB ALT SNATCH 20.15 KG M.W
100 DU - 200 SU

MERCOLEDI
PUSH PRESS 5X5 REST 2:00 MIN:SEC B/T SET

EMOM 20 MIN
1 MIN 10+10 AS 24.16 KG - ALT. PISTOLS OR (20 AIR SQUAT)
2 MIN 1+1 TGU 24.16 KG
3 MIN 200 MT RUN
4 MIN REST

GIOVEDI
SKILL: SQUAT CLEAN
10 MIN TIME CAP 1 RM SQUAT CLEAN

FOR TIME
250 MT ROW
10 T2B
5+5 DB THRUSTER 1 ARM 20.10 KG M.W
REST1:00 MIN B/T SET
X 5 SET

VENERDI
SKILL BMUP-CTB

TEAM OF 2
6 RNDS FOR TIME
4 BMUP 8 CTB
20 DOUBLE KB FS 20.12 KG
2 ROPE CLIMB
20 CAL BIKE
TIME CAP 30:MIN

SABATO
FROM 0:00 TO 10:00
FRAN
21-15-9
THRUSTER 43.30 KG
PULL UPS
10:00 MIN TIME CAP
REST 5 MIN
AT 15:00 MIN
TEAM OF 2
2 K ROW CHANGE AS NEED

DOMENICA
AMRAP 8 MIN
BY IN: 400 MT RUN
THAN
12 GHD SIT UPS
12 BOX JUMP
12 HPC 40/25 KG
12 BURPEES LATERAL

REST 3 MIN
REPEAT

© Crossfit Elite S.r.l. | p.IVA 01833980434