ASD Accademia Militare

WOD

Crossfit

🟢 modalità del giorno “W” 🟢

⚪️ THRUSTER ⚪️
Strenght: every 2’ X 5 sets
10-8-6-4-2 UB thrusters building load

🟣 G6 🟣
100 STOH for time
@the start and every 2’: 7 front squats
Rx: 40/30
S: 30/25
CAP 12’

Gymnastics Class

⭕ SPECIFIC WARMUP
- EMOM × 9':
Min1: 20" Wall Facing Handstand
Min2: 6-8 Alt.Reverse Plank to Side Plank
Min3: 5 Ring Row Muscleups + 10" Top Support

⭕ STRENGTH
- Every 1:30 × 10 Sets:
Odd: 1-2 Legless Rope Climb
Even: Accumulate 30" Support L-Sit (Rings/P.Bar)

*le opzioni di scaling saranno spiegate durante la classe

⭕ ACCESSORY
- 2 Rounds For Quality:
(30'' work - 20'' rest)
Alt.Single Arm Hang
L to Candlestick
Handstand Hold

*le opzioni di scaling saranno spiegate durante la classe

Flexibility Class

⭕ Shoulder Mobility

10 Straight Arm Shoulder Rotations
5/side Shoulder Circles
5-5-5 Prone Stick Work
5-5-5 Supine Stick Work
1:00 Floor Shoulder Extension Stretch
5 Shoulder Extension Bridge (2" hold)
5 Prone I-Raises (5" hold)
1:00 Prayer Stretch
5 Prone Y-Raises (5" hold)
1:00 Prayer Stretch
5 Prone T-Raises (5" hold)
5/side Tall Kneeling Shoulder Circles
1:00 Passive Hang