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La 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 più un giorno dedicato all’Aerobic Capacity e un giorno al total Rest.
warmup
A
500m Ski erg into: crossover symmetry activation protocol
B
Clean & Jerk
6 x 2 @ 75 %
C
Back Squat
8, 20
gymnastic strength
D
EMOM 10' 1. 30-50 DU's 2. 10 Mt handstand hold / 20 handstand shoulder taps
Circuit
E
10 Rounds for Time: 500 mt row 10 burpees over the row
accessory/cool down
F
3x 10 DB Bent Over Rows /side 3x 10 alt front rack lateral box step overs then: 3 Rounds for Time: 10 ring rows 10/7 ring pushups
Circuit
A
Emom 5' 30" ON/30" OFF Rowing into: crossover symmetry activation protocol
B
Shoulder Press
12, 10, 6, 4, MAX, MAX, MAX
C
Strict HSPU
5 x MAX
D
Strict Bodyweight Pull-Up
5, 5, 5, 5, 5, 5, MAX, MAX, MAX
workout
E
5 Rounds for time of: 400 mt run – 800 mt assault bike 15 overhead squat @43/30kg
accessory/cool down
F
3x 10 DB Reverse Fly's 3x 10 double db shoulder press then: 3 Rounds NFT 20 v-ups 30s ring l-sit hold 20 empty barbell snatch grip high pulls
warmup
A
2 Rounds NFT 14/8 cal assault bike 10 muscle bb snatch 10 barbell klokov press
B
Hang Power Snatch
7 x 1 @ 85, 85, 85, 85, 90, 90, 90 %
C
Overhead Squat
1 x 8
D
Barbell Hip Thrust
4 x 8
E
Ring Muscle Up
1 x MAX
workout
F
amrap 12min: 1 bar muscle up 2,4,6,8,10 etc. Wallball
accessory/cool down
G
3 Rounds for Time: 8/5 strict ctb pullup 10 jumping squat 12 v-ups
active recovery
A
6 Rounds for Time: 20 burpees no jump 20 kb russian swing @24/16kg 20/14 cal row
warmup
A
1000m row/bike then: 2 rnds nft 3/2 wall walks 10 banded air squat
B
Front Squat
8, 20
C
Bumper Push-Up
12, 10, 6, 4, MAX, MAX, MAX
D
GHD Sit-Up
4 x 12
workout
E
4 Rounds for Time: 20mt Single DB OH Walking Lunge 20 Box Jump Overs 20 Single DB Push Press db:22,5/15kg (cambio braccio quando vuoi)
accessory/cool down
F
3 Rounds NFT 10 barbell bent over row 10 double db shrugs then: for time: 100m Double KB OH Walk 100m Double KB Farmers Carry
warmup
A
3 Rounds: 200/250 Run or Row 10 banded shoulder dislocation 20 band pull aparts 8+8 oner Arm Db Thruster @ light weight
B
Hang Clean High Pull + squat clean + split jerk
5 x 3.1.2 @ 80, 80, 80, 85, 85 %
C
Strict Chin Up
5, 5, 5, 5, 5, 5, MAX, MAX, MAX
D
Glute-Ham Raise
4 x 10
workout
E
amrap 10min: 1, 2, 3, Etc.* TTB ctb pullup bar muscle up *These sets have to be unbroken Between Each set do: 9 thrusters @20/15kg 9 cal assault bike
accessory/cool down
F
3 rnds for time: 8/5 strict ttb 20 jumping lunges 30 medball russian twist
Mattia Rossi
- Crossfit Pesaro and Crossfit fano Co-Owner - Adriaticgames Co-Founder - Crossfit Lv 2 Trainer (CF-L2) - Crossfit Powerlifting Certification - Crossfit Gymnastic Certification - Crossfit Endurance Certification - Kettlebell for Crossfit Certification
Ignazio Pavetto
Ignazio Pavetto
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Nicola Valentini
Nicola Valentini
Verified Athlete"Nicola Valentini"
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PR Programs Competitor
PR Programs Competitor
PR Programs Competitor
