Crossfit Segrate

VENERDI' 21/9/18
2018-09-21
STRENGTH
EVERY 1:30 x 5 SETS
5 PUSH PRESS

METCON
AMRAP 15’
RX:
15 PULLUP
12 ALT LEG FRONT RACK LUNGES
9 CLEAN AND PRESS
BB 50/35Kg

INTERMEDIATE:
15 BANDED PULLUP
12 ALT LEG FRONT RACK LUNGES
9 CLEAN AND PRESS
BB 40/30Kg

BEGINNER:
12 RING ROWS
10 ALT LEG LUNGES
8 CLEAN AND PRESS by feel

SABATO 22/9/18
2018-09-22
TEAM WOD OF 2
FOR TIME
RX
40 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
30 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
20 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
10 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
*on ttb switch as needed
DB: 20/10Kg

INTERMEDIATE:
40 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
30 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
20 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
10 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
*on ktc switch as needed
DB: 15/7.5Kg

BEGINNER:
40 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
30 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
20 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
10 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
*on kte switch as needed
DB: by feel

LUNEDI' 24/9/18
2018-09-24
WEIGHTLIFTING
EVERY 1:30 x 10 SETS
1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT

METCON
AMRAP 8’
RX:
15 Ab-mat SIT UP
30 DUs

INTERMEDIATE:
15 Ab-mat SIT UP
60 SUs

BEGINNER:
12 Ab-mat SIT UP
50 SUs
REST :30

MARTEDI' 25/9/18
2018-09-25
METCON
8 INTERVALS 2:00 ON – 2:00 OFF
RX:
12 DBs BURPEES
MAX DBs PUSH PRESS
DBs 20/10Kg

INTERMEDIATE:
12 DBs BURPEES
MAX DBs PUSH PRESS
DBs 15/7.5Kg

BEGINNER:
10 BURPEES
MAX DBs PUSH PRESS by feel

MERCOLEDI' 26/9/18
2018-09-26
REVIEW AND PRACTICE MUSCLE UP
EVERY 0:45 x 6 SETS
1 MUSCLE UP

“HALF NATE”: AMRAP 10’
RX:
2 MUSCLE UP
4 HANDSTAND PUSHUP
8 KB SWING 32/24Kg

INTERMEDIATE:
2 PULL UP + 2 RING DIP
6 PARALLETTE or DEFICIT PUSH UP
8 KB SWING 24/16Kg

BEGINNER:
2 RING ROW + 10’’ RING HOLD
4 PUSHUP
8 KB RUSSIAN SWING by feel

GIOVEDI' 27/9/18
2018-09-27
METCON
Team of 2
2 ROUNDS FOR TIME (cap 30’)
RX & INTERMEDIATE:
1600m RUN
2000m ROW
*Switch every 200m

BEGINNER
1200m RUN
1600m ROW
*Switch every 200m

VENERDI' 28/9/18
2018-09-28
SKILL: PULLUP

METCON
TEST: “CINDY”
AMRAP 20’
RX:
5 PULLUP
10 PUSHUP
15 AIR SQUAT

INTERMEDIATE:
5 BANDED PULLUP
10 KNEES PUSHUP
15 AIR SQUAT

BEGINNER:
4 RING ROW
8 KNEES PUSHUP
12 AIR SQUAT
REST 30’’

SABATO 29/09/18
2018-09-29
METCON
FOR TIME
21 – 15 – 9 – 15 – 21
DEADLIFT 100/70 Kg
BURPEES OVER THE BAR
PISTOL SQUAT (ALT LEG)

LUNEDI' 1/10/18
2018-10-01
STRENGTH
EVERY 1:30 X 6 SET
3 THRUSTER

METCON
LADDER + 1/10*
AMRAP 9’
RX:
1 THRUSTER 35/25Kg
10 DUs
*ADD 1 THS AND 10 DUs EVERY ROUND

INTERMEDIATE:
1 THRUSTER 30/20Kg
20 SUs
*ADD 1 THS AND 20 SUs EVERY ROUND

BEGINNER:
1 THRUSTER by feel
10 SUs
*ADD 1 THS AND 10 SUs EVERY ROUND

MARTEDI' 2/10/18
2018-10-02
METCON
30 INTERVALS: 40’’ ON – 20’’ OFF
RX:

CAL ASSAULT BIKE
CAL ROW
BURPEES
BOX JUMP 60/50cm
2KB RUSSIAN SWING 24/16Kg
REST

INTERMEDIATE:

CAL ASSAULT BIKE
CAL ROW
BURPEES
BOX JUMP 50/40cm
2KB RUSSIAN SWING 16/12Kg
REST

BEGINNER: (30’’ ON – 30’’ OFF)

CAL ASSAULT BIKE
CAL ROW
BURPEES
BOX STEP UP by feel
KB RUSSIAN SWING by feel
REST

MERCOLEDI' 3/10/18
2018-10-03
TEAM WOD OF 2:
20’ AMRAP
RX:
30 HANG POWER CLEAN 40/30Kg
30 WALL BALL 20/16lbs
30 CAL ROW

INTERMEDIATE:
30 HANG POWER CLEAN 30/20Kg
30 WALL BALL 16/12lbs
30 CAL ROW

BEGINNER: (AMRAP 15’)
20 HANG POWER CLEAN by feel
20 WALL BALL by feel
20 CAL ROW

*Switch as needed

GIOVEDI' 4/10/18
2018-10-04
STRENGTH
EVERY 2:00 x 5 SETS
4-6 STRICT PULLUP

RUN (cap 18’)
RX & INTERMEDIATE:
3 x 800m
Rest 2:1

BEGINNER:
3 x 600m
REST 2:1

VENERDI' 5/10/18
2018-10-05
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
COMPLEX: 1 HIGH HANG SQ. SNATCH + 1 HANG SQ. SNATCH + 1 LOW HANG SQ. SNATCH #LIGHT WEIGHT

TEST: RANDY (cap 12’)
FOR TIME
RX:
75 SNATCH 35/25Kg

INTERMEDIATE:
75 SNATCH empty bar

BEGINNER:
50 SNATCH by feel

SABATO 6/10/18
2018-10-06
METCON
TEAM OF 2 (CAP 25′)
1 ROUND OF KELLY
2 ROUNDS OF HELEN
1 ROUND OF KELLY

RUN TOGETHER
SWITCH AS NEEDED

*KELLY:
400m RUN
30 BOX JUMP 60/50cm
30 WALL BALL 20/14 lbs

*HELEN:
400m RUN
21 KB SWING 24/16Kg
12 PULLUP

LUNEDI' 8/10/18
2018-10-08
WEIGHTLIFTING
10’ EMOM
1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)

METCON
3 ROUNDS FOR TIME (cap 18’)
RX:
75 DUs
50 AIR SQUAT
15 POWER CLEAN 60/40Kg

INTERMEDIATE:
150 SUs
50 AIR SQUAT
15 POWER CLEAN 45/30Kg

BEGINNER:
1:00 SINGLE UNDERS
30 AIR SQUAT
12 POWER CLEAN by feel

MARTEDI' 9/10/18
2018-10-09
METCON
5 INTERVALS: 2:30 ON – 2:30 OFF
RX:
20 BOX JUMP OVER 60/50cm
10 WALL BALL 20/14lbs
MAX DBs DEADLIFT 25/15Kg

INTERMEDIATE:
20 BOX JUMP OVER 50/40cm
10 WALL BALL 14/12lbs
MAX DBs DEADLIFT 15/10Kg

BEGINNER:
14 BOX STEP OVER 50/40cm
10 WALL BALL by feel
15 DBs DEADLIFT by feel

MERCOLEDI' 10/10/18
2018-10-10
METCON
TEAM OF 2
AMRAP 30’
RX:
500m ROW
400m RUN
4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)

INTERMEDIATE:
500m ROW
400m RUN
4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP, 10 KNEES PUSHUP, 15 AIR SQUAT)

BEGINNER:
400m ROW
200m RUN
4 ROUNDS OF MINI CINDY (4 RING ROW, 8 KNEES PUSHUP, 12 AIR SQUAT)

*Switch as needed

GIOVEDI' 11/10/18
2018-10-11
GYMNASTIC
EVERY 45’’ x 8 SETS
RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR
INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR
BEG: 5 KNEES TO CHEST

METCON
AMRAP 12’
RX:
10 KB SWING 24/16Kg
8 HANDSTAND PUSHUP
6 V-UP

INTERMEDIATE:
10 KB SWING 16/12Kg
10 PARALLETTE PUSHUP
6 TUCK CRUNCH

BEGINNER:
10 KB SWING by feel
8 PUSHUP
6 Ab-Mat SITUP

VENERDI' 12/10/18
2018-10-12
WEIGHTLIFTING
EVERY 1:30 x 10 SETS (15’)
3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY

METCON
EMOM x 10’
RX:
8 LATERAL BURPEES
5 POWER SNATCH 40/30Kg

INTERMEDIATE:
8 LATERAL BURPEES
5 POWER SNATCH 30/20Kg

BEGINNER:
5 BURPEES
4 HANG POWER SNATCH by feel

SABATO 13/10/18
2018-10-13
TEAM WOD OF 2
25’ AMRAP – SWITCH EVERY FULL ROUND
30 DU
10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM
10 HANG POWER CLEAN 60/45 KG
10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

LUNEDI' 15/10/18
2018-10-15
METCON
4 ROUNDS FOR TIME (cap 20’)
RX:
21 DEADLIFT 60/40Kg
15 BOX JUMP OVER 60/50cm
9 PUSH JERK 60/40Kg

INTERMEDIATE:
21 DEADLIFT 45/25Kg
15 BOX JUMP OVER 50/40cm
9 PUSH JERK 45/25Kg

BEGINNER:
21 KB DEADLIFT by feel
15 BOX STEP OVER by feel
9 STOH by feel

MARTEDI' 16/10/18
2018-10-16
METCON
30 INTERVALS: 40’’ ON – 20’’ OFF
RX:

CAL ASSAULT BIKE
SUMO DEADLIFT HIGH PULL 50/30Kg
BURPEES BOX JUMP 60/50cm
WALL BALL 20/16lbs
PLATE GTOH 20/15Kg
REST

INTERMEDIATE:

CAL ASSAULT BIKE
SUMO DEADLIFT HIGH PULL 40/25Kg
BURPEES BOX JUMP 50/40cm
WALL BALL 16/12lbs
PLATE GTOH 15/10Kg
REST

BEGINNER: (30’’ ON – 30’’ OFF)

CAL ASSAULT BIKE
KB SUMO DEADLIFT HIGH PULL by feel
BURPEES
WALL BALL by feel
PLATE GTOH 10/5Kg
REST

MERCOLEDI' 17/10/18
2018-10-17
TEST: HELEN
3 ROUNDS FOR TIME (cap 16)
RX:
400m RUN
21 KB SWING 24/16Kg
12 PULL UP
INTERMEDIATE:
400m RUN
21 KB SWING 16/12Kg
12 BANDED PULL UP
BEGINNER:
400m RUN
15 KB RUSSIAN SWING by feel
12 RING ROW

GIOVEDI' 18/10/18
2018-10-18
MIDLINE
9’ EMOM
125-35’’ HOLD IN HOLLOW BODY POSITION
225-35’’ HOLD IN SUPERMAN POSITION
315-20’’ RIGHT + 15-20’’ LEFT LATERAL PLANK
METCON: “CRAZY ANNIE”
FOR TIME (cap 20’)
RX:
100 – 80 – 60 – 40 – 20 DUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP
200m RUN AFTER EACH ROUND
INTERMEDIATE:
150 – 120 – 90 – 60 – 30 SUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP
200m RUN AFTER EACH ROUND
BEGINNER:
80 – 60 – 40 – 20 – 10 SUs
40 – 30 – 20 – 10 – 5 Ab-Mat SIT UP
100m RUN AFTER EACH ROUND

VENERDI' 19/10/18
2018-10-19
METCON
FOR TIME
RX:
15 – 12 – 9 (cap 10’)
CAL ROW
POWER SNATCH 40/30Kg
REST 5:00
15 – 12 – 9 (cap 10’)
BURPEES
CLEAN AND JERK 40/30Kg

INTERMEDIATE:
15 – 12 – 9 (cap 10’)
CAL ROW
POWER SNATCH 30/20Kg
REST 5:00
15 – 12 – 9 (cap 10’)
BURPEES
CLEAN AND JERK 30/20Kg

BEGINNER:
12 – 9 – 6 (cap 10’)
CAL ROW
POWER SNATCH by feel
REST 5:00
12 – 9 – 6 (cap 10’)
BURPEES
CLEAN AND JERK by feel

SABATO 20/10/18
2018-10-20
TEAM WOD OF TWO
AMRAP 20′
21 KB SWING 24/16Kg
15 DOUBLE KBs BOX STEP OVER 24/16Kg
9 BAR MUSCLE UP / CHEST TO BAR / PULL UP
*SWITCH AS NEEDED

LUNEDI' 22/10/18
2018-10-22
STRENGTH
IN 12’
BUILD A HEAVY SET OF 5 THRUSTERS

METCON
AMRAP 7’
LADDER +3
RX:
3 THRUSTER 40/30Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUNDS

INTERMEDIATE:
3 THRUSTER 30/20Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUND

BEGINNER:
3 MEDBALL SQUAT 16/12 lbs
3 DOWN & UP
*ADD 3 REP EVERY ROUND

MARTEDI' 23/10/18
2018-10-23
METCON
AMRAP 15’
RX:
30 DUs
15 POWER CLEAN 50/35Kg
30 DUs
15 TOES TO BAR

INTERMEDIATE:
60 SUs
15 POWER CLEAN 40/25Kg
60 SUs
15 KNEES TO CHEST

BEGINNER:
45 SUs
15 POWER CLEAN by feel
45 SUs
15 Ab-Mat SIT UP

MERCOLEDI' 24/10/18
2018-10-24
STRENGTH
DEADLIFT
EVERY 2:00 x 5 SET
3 REP (HEAVY/CLIMBING)

METCON
TEAM OF 2
AMRAP 18’
RX:
7 DEADLIFT 100/70Kg
200m RUN
7 BURPEES

INTERMEDIATE:
7 DEADLIFT 70/45Kg
200m RUN
7 BURPEES

BEGINNER:
7 DEADLIFT by feel
100m RUN
7 DOWN & UP

*SWITCH EVERY ROUND

GIOVEDI' 25/10/18
2018-10-25
INTERVALS
4:00 ON – 4:00 OFF x 3 SETS
AMRAP
RX:
21/18 CAL ROW
15 POWER SNATCH 50/35Kg
9 BOX JUMP OVER 60/50cm

INTERMEDIATE:
21/18 CAL ROW
15 POWER SNATCH 40/25Kg
9 BOX JUMP OVER 50/40cm

BEGINNER:
15/12 CAL ROW
9 POWER SNATCH by feel
6 BOX STEP OVER by feel

*RESTART FROM WHERE YOU FINISHED IN THE LAST ROUND
