ASD Accademia Militare

WOD

⚫️CROSSFIT⚫️

🟢 modalità del giorno “MG” 🟢
Met.Con. e Ginnastica

Every 1'30'' for 27 minutes (3 rounds)
#"X" reps of gimnastic pulling by fitness level
#250 mt Run
#20/15 DB Bench Presses 2x22,5/15
#20 Toes to Ring
#15/10 Cals Sprint Assault bike
#rest

"X" pulling reps
Level 1: 20 orizzontal ring rows
Level 2: 20/15 Strict pull ups
Level 3: 3 non UB Triple touch
Level 4: 5 UB Triple touch

1 Triple Touch =
1 TTB + 1 C2B + 1 BMU UB
5 Triple Touches = 5 x [1 TTB + 1 C2B + 1 BMU ]
Scaled: non UB

CORE
4 sets:
15 Strict Abmat Sit Ups (hands by head or across chest)
20 Heels taps
10 V-Ups
60 sec Elbow Plank (weighted)
-rest 1:00 b/t sets-

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 20"-30" Wall Facing Handstand
Min2: 4 Bar Pulldown + 4 Strict Knee Raises
Min3: 10" Ring Inverted Hang + 10" Ring Tuck Front Lever

⭕ STRENGTH
- Every 1:45 × 8 Sets:
Odd: 5-8 Ice Cream Maker
Even: 5-8 Wall Facing HSPU

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(40'' work - 20'' rest)
Alternating Leg TTB
Headstand Raises
Candlestick Roll to L-Sit

*le opzioni di scaling saranno spiegate durante la classe

IMPROVE YOUR SKILLS Class

🛠️ Handstand Walk

⚠️ Requisiti minimi per poter partecipare alla classe:
- 30" Wall Handstand Hold
- 20 Wall Facing Handstand Shoulder Taps

🟡HYROX🟡

tba