PR Programs
Functional Fitness, General Fitness, Strength & ConditioningLa
programmazione è destinata ad atleti che intendono competere nello
Sport del CrossFit.
E’ una GPP General Physical Preparedness ovvero una programmazione che prevede una preparazione fisica generica.
E’ adatta a qualunque livello agonistico RX – Master – Scaled.
Scritta
da Ignazio e Mattia proprietari di CrossFit Fano e CrossFit Pesaro,
vantano la partecipazione a tantissime gare sia nazionali che
internazionali, come atleti e come Coach. Nel mondo del CrossFit come
praticanti e insegnanti della disciplina praticamente dalle sue
origini in Italia nel 2012.
Entrambe Certified Level 2 CrossFit Coach.
Richiede
in totale 90’-120’ circa di allenamento 5 volte a settimana con
un giorno dedicato all’Aerobic Capacity e un giorno al total Rest.
Features7 sessions per week
Must use App app to view and log training
Program Training
WARMUP
A
1000m row/2000 mt bike into: 3 Rounds: 3-5 strict Chin Ups 7 Hindu Push Ups (hips never touch the ground) 10 Goblet Banded Air squats 45" plank
B
Snatch
6 x 3 @ 75 %
C
Back Squat
8, 20 @ 70, 55 %
D
Barbell Lunge
4 x 6
E
Strict HSPU
Workout
F
5 Rounds. 500-400 mt Row @80% max effort rest1' 400-300 mt Run @90% max effort rest1'
Accessory/cool down
G
3 Rounds NFT 10 Barbell Bent Over Rows 10 Barbell Bicep Curls 10 Barbell Shoulder Press Unbroken set @ empty BB then: 3 Rounds for Time: 30 Banded Russian Twists /side 15 Landmine Press (heavy) 8 Strict C2B/Pull-Ups
warmup
A
500m Ski erg - 1000 Mt Bike then: crossover symmetry activation protocol. In alternativa eseguire il Warm Up di Lunedì.
B
Bench Press
12, 10, 6, 4, MAX, MAX, MAX
C
GHD Sit-Up
3 x 12
D
Strict Bodyweight Pull-Up
5, 5, 5, 5, 5, 5, MAX, MAX, MAX
workout
E
5 Rounds for Time: 2 power clean @100/60kg – 80/45kg 10 bar facing burpees 30 Du's
accessory/cool down
F
3 Rounds for Time: 10 Goblet jumping squat 12 v-ups 12 Weighted Hip Extension
warmup
A
3 Rounds NFT 14/8 cal assault bike 5 hang Muscle clean @ empty BB or easy weight 5 sotts press
B
Power Clean + Push Jerk
7 x 2 @ 80 %
C
Shoulder Press
12, 10, 6, 4, MAX, MAX, MAX
D
Strict Chin Up
5, 5, 5, MAX, MAX, MAX
gymnastic skills
E
Emom 5' 1 Bar Kipping + 1 Hip To Bar + 1 Bar MU Lavora questo complex di ginnastica all'interno del minuto. Ricerca la massima qualità del movimento.
workout
F
6 Rounds for Time: 500/400 mt row 5/3 bar muscle up 12/9 hspu
accessory/cool down
G
3x 10 DB Bent Over Rows /side 3x 10/6 strict ttb then: 3 Rounds for Time: 15 Goblet squat jump 10/7 ring pushups
active recovery
A
emom 40' Alternare questi due 5' Emom per 8 volte totali: 1 - 18/12 Cal Row 2 - 10 Down Ups 3 - 20 Alt DB Hang Snatches 4 - 20 Sit Ups 5 - Rest 1 - 15-9 Cal Ski 2 - 10 Down and Ups 3 - 14 DB hang C&J 4 - 10 GHD Sit Ups 5 - Rest Utilizzare un manubrio LEGGERO.
warmup
A
1000m row Then: 30" perfect Hand stand hold 7 Hindu Push Ups (hips never touch the ground) 10 goblet banded squat easy weight
B
Front Squat
8, 20 @ 70, 50 %
C
Rope Climb
3 x 3
D
Glute-Ham Raise
4 x 12
workout
E
AMRAP 20': 1,2,3,4...etc reps of: double db thrusters 2x22,5/15kg ttb cal row strict hspu
accessory/cool down
F
3 Rounds NFT 10 barbell bent over rows 10 double db shrugs then: 3 Rounds for Time: 10 ring rows 10/7 ring pushups
warmup
A
3 Rounds NFT 250 mt row 10 kb jefferson curls 10 db suitcase deadlifts
B
Hang Squat Snatch
7 x 2 @ 80 %
C
Deadlift
2 x 6
D
Ring Dips
12, 10, 6, 4, MAX, MAX, MAX
workout
E
every 4' for 24' 12/8 cal row 9 burpees over the row 12 wallball 9 Deadlift @ 70/50 Kg
accessory/cool down
F
3 Rounds NFT 20 v-ups 30s ring l-sit hold (scale tuck L-sit) 20 barbell snatch grip high pulls empty BB
