Crossfit Segrate

GIOVEDI 20/11/14
2014-11-20
3 rounds not for time
4 TGU alternatine
10 Hip Swing hang on bar
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
WOD
For time
30 Pull Ups
400m Run
20 Pull Ups
400m Run
10 Pull Ups

VENERDI 21/11/14
2014-11-21
3 rounds not for time
30 Mountain Climber
DU 1’ practice
Superman Hold 30”
AEROBIC DEVELOPMENT
Row
500m
2’ rest
750m
3’ rest
1000m
3’ rest
750m
2’ rest
500m

SABATO 22/11/14
2014-11-22
TEAM WOD OF 2
18′ amrap of:
30m Bear Crawl with DB
30 Box Jump Over
30 Wall Ball
WINTER ENDURANCE THROWDOWN WOD
9′ amrap of:
1500M ROW
30 AMERICAN SWING@32/24
ME BURPESS

closed
2014-11-23, 2014-11-30

LUNEDI 24/11/14
2014-11-24
WARM UP WOD
2 rounds not for time
200m Run
10 Sit Up
10 Hip Extension
250m Row
10 Push Ups
10 Jumping Pull Ups
STRENGTH
A1. Back Squat – 3 x 6 – 8
1’ di rest
A2. Strict Press – 3 x 6 – 8
1’ di rest prima di ripartire da A1
WOD
3 rounds of:
30” Push Ups for max reps
30” rest
30” Air Squat for max reps
30” rest
30” Row for max calories
30” rest

MARTEDI 25/11/14
2014-11-25
3 rounds not for time
Wall Angels 2’ practice positioning and execution
DU 1’ practice
16’ EMOM
odd – 8 DB Lunges (4/4)
even – 8 One Arm DB row (4/4)
WOD
For time:
400m Run
30 Burpee Pull Ups

MERCOLEDI 26/11/14
2014-11-26
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
Deadlift – 4 x 5 – 7
WOD
12’ AMRAP of:
10 Wall Ball
8 Sit Up
6 Ring Rows

GIOVEDI 27/11/14
2014-11-27
WARM UP WOD
3 rounds not for time
20m Bear Crawl
10 Backward Walking Lunges
5 GHD SIt Ups
WOD
20’ AMRAP
5 Over the box Jumps
10 KB Swings
200m Run

VENERDI 28/11/14
2014-11-28
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 Kneeling Banded Hip Thru
10 Hip Swing hang on bar
WOD
For time:
15 – 12 – 9 – 6 – 3
Floor Press/ Push Up
Pull Ups

SABATO 29/11/14
2014-11-29
TEAM WOD OF 2
2K Row switch every minute
then
10 rounds of:
10 DB Thruster
10 Burpees
– switch every round

Lunedi 1/12/2014
2014-12-01
WARM UP WOD
3 rounds not for time of:
10 OHS narrow grip
10 Dog Up & Dog Down
STRENGTH
A1. Front Squat – 4 x 3
A2. One Arm DB Row – 4 x 6
A3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position
WOD
3 rounds for time:
30m OH Barbell Lunges @20/15
500m Row

Martedi 02/12/2014
2014-12-02
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
10’ EMOM of:
odd – 6/8 Dip
even – 3 Deadlift
WOD For time :
20 Deadlift
200m Run
15 Deadlift
400m Run
10 Deadlift
800m Run

MERCOLEDI 03/12/14
2014-12-03
WARM UP WOD
3 rounds not for time of:
Shrug Up/Down Hang on Bar
10 – 15 Hip Swing hang on bar
TEAM WOD OF 2
20’ AMRAP
30 DU
3 Hang Power Clean
1 rds di Cindy

GIOVEDI 04/12/14
2014-12-04
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A. Back Squat – 4 x 4
B. KB Thrusters – 5’ for max reps
WOD
3 rounds for time:
500m Row
10 Burpee a piedi uniti

VENERDI 05/12/14
2014-12-05
WARM UP WOD
3 rounds not for time of:
10 Burpees
4 TGU (2DX+2SX)
STRENGTH
A. Strict Press + Push Press – 5 x 1 + 3

WOD
4 RFT
20 KB Swing
30 DU
40 Sit Ups

Sabato 06/12/2014
2014-12-06
Warm Up
Group Dynamics and Mobility
TEAM WOD
With a Conga – line style, Each member of the team must complete 3 Rounds of:
15 Box Jump Overs
20mt Bear Crawl @15/7,5kg
25 KTE
30 Wall Ball @9/7kg

LUNEDI 08/12/14
2014-12-08
WARM UP WOD
3 rounds not for time
3 Wall Climb
5 Pull Ups/Ring Row
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
STRENGTH
A1. Front Squat – 4 x 5
1’ di rest
A2. Barbell Rows – 4 x 5
1’ di rest
WOD
10’ AMRAP of:
15 – 12 – 9
Goblet Squat
Burpee Box Jumps

MARTEDI 09/12/14
2014-12-09
WARM UP WOD
3 rounds not for time
2 TGU
5 Back Extension
1’ DU practice
WEIGHTLIFTING
A. Snatch Lift Off + Hang Power Snatch – 5 x 1 + 1
WOD
Tabata Sit Ups
1’ di rest
Tabata Row for calories
1’ di rest
5′ AMRAP of
10 Push Ups
5 SDHP

MERCOLEDI 10/12/14
2014-12-10
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. Strict Chin Ups – 3 x 6 – 8
1’ di rest
A2. OHS – 3 x 6 – 8
1’ di rest prima di ripartire da A1
WOD
10’ AMRAP
10 Wall Ball
8 KB Swings
6 Burpees

GIOVEDI 11/12/14
2014-12-11
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 One Arm KB Press (5/5)
15 m Bear Crawl
STRENGTH
A. Bench Press Close Grip – 3 x 10 – 12
WOD
20’ AMRAP
400m Run
50 DU
30m Bear Crawl
15 Calories Row

VENERDI 12/12/14
2014-12-12
WARM UP WOD
3 rds not for time
Wall Angels 1’ practice positioning and execution
10 Hip Swing hang on bar
SKILLS
Tripod Headstand practice 15’
AEROBIC DEVELOPMENT
Row
250m Sprint x 10 rounds
– rest 30” tra i rds

SABATO 13/12/14
2014-12-13
TEAM WOD OF 2
20’ AMRAP –
5 Pull Up/ Ring Row
5 Burpees
10 Strict KTC
20 Walking Lunges @bodyweight
– each mate complete one full rounds then switch

LUNEDI 15/12/14
2014-12-15
WARM UP WOD
30” Tripod Headstand
1’ DU practice
10 OHS with stick and hold 3” sticking point
STRENGTH
A1. Back Squat – 3 x 10 – 12
1’ rest
A2. GHD Sit Ups – 3 x 15
1’ rest
WOD
For time:
50 KB Front Squat
100m Bear Crawl
1000m Row

MARTEDI 16/12/14
2014-12-16
WARM UP WOD
3 rounds not for time
10 Plank Side Walk (5dx/5sx)
10 Cuban Press
STRENGTH
12′ EMOM
odd – 5 Deadlift
even – 10” – 15” L- Sit hold on parallettes
WOD
15’ On the Clock
5’ AMRAP
5 Push Ups
10 Air Squat
15 KB Swing
1’ di rest
9′ AMRAP of:
10 Pull Ups
10 WB

MERCOLEDI 17/12/14
2014-12-17
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. DB Walking Lunges – 4 x 20 (10/10)
1’ di rest
A2. Ring Rows – 4 x 5 – 7
1’ di rest prima di ripartire da A1
WOD
12’ AMRAP
200m Row
10 TTB/KTE/KTC
25 Burpees

GIOVEDI 18/12/14
2014-12-18
WARM UP WOD
10′ Group Dynamics & Mobility
STRENGTH
Snatch Grip Push Press Behind the Neck – 4 x 3
SKILLS
Rope Climb
WOD
10’ AMRAP
3 Pike Push Up
5 Hang Power Clean
7 SDHP

VENERDI 19/12/14
2014-12-19
WARM UP WOD
3 rounds not for time
15 Dog Up & Dog Down
15 OHS @empty bar
30” Superman Hold

STRENGTH
A1. Back Squat – 4 x 3
1’ di rest
A2. Strict Pull Ups – 4 x 5 – 7
1’ di rest prima di ripartire da A1
AEROBIC DEVELOPMENT
Row – 5 x 20” ALL OUT – rest 1’
– 3’ di rest
Run – 5 x 20” Sprint – rest 1’

SABATO 20/12/14
2014-12-20
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 3
15 Power Clean
20 DB Snatch
30 Wall Ball
– Conga – Line Style

LUNEDI 22/12/14
2014-12-22
WARM UP WOD
2 rounds not for time
200m Run
10 Sit Ups
15′ Superman Hold
250m Row
10 Push Ups
SKILLS
Handstand Walk practice per 10’
WOD
10 rounds for time:
3 DB Thrusters
5 Pull Ups
7 V – Up
