Crossfit Segrate

LUNEDI 09/02/15
2015-02-09
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Back Squat – 5, 3, 1 – 3’rest – 5, 3, 1
Nella seconda onda i carichi devono essere superiori alla prima.
WOD
3 rounds of:
21 Push Press @40/30Kg
15 Back Squat from the ground @40/30Kg
PENALTY 5 BURPEES EVERY TIME YOU DROP BARBELL

SABATO 07/02/15
2015-02-07
WARM UP
10’ Groups Dynamics & Mobility

TEAM WOD of 2
10 rounds of (5 each member):
5 Parallette Dip
10 Squat Clean @40/30Kg
15 Box Jumps
– Members switch every rounds

VENERDI 06/02/15
2015-02-06
WARM UP
10’ Groups Dynamics & Mobility

SKILLS
HSPU – practice kipping tecnique

WOD
6 rounds for time:
10 Walking Lunges (5/5)
8 TTB
6 Kipping HSPU / pike push up

GIOVEDI 05/02/15
2015-02-05
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Deadlift – 4 x 3 @across , rest 3’ tra i sets

WOD
3 rounds for time:
10 Deadlift @80/50kg
15 Facing bar Burpees
30 Mountain Climber

2015-02-04
MERCOLEDI 04/02/15

WARM UP
10’ Groups Dynamics & Mobility

SKILLS
Rope Climb

WOD
4 rounds for time:
400m Run/ 500 RUN
15 Parallettes Pass Through
30 situps

MARTEDI 03/02/15
2015-02-03
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
12′ TO FIND 1RM STRICT PRESS
WOD

For time:
100 DU OR 300 SU
50 Kb Swings @24/16kg
25 Down & Up
50 Kb Swings @24/16kg
100 DU

Lunedì 2 Febbraio 2015
2015-02-02
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
10’ EMOM of:
odd – 5 – 7 Power Clean
even – 5 – 7 Thruster
WOD
15’ AMRAP of:
6 Pull Ups
8 Push Ups
10 Jumping Lunges

SABATO 31/01/15
2015-01-31
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3
For Time:
150 1-Arm-KB Swing @24/16
150 Sit Ups
150 Burpees over plate
150 OH Plate Sit Up @10/5kg
150 Russian KB Swing @24/16kg

VENERDI 30/01/15
2015-01-30
WARM UP WOD
3 rounds not for time
5 GHD Hip& Back Extension
10 Down& Ups
15 Step Ups on box
SKILLS
Pistol progression
WOD
6 Intervals, 2’ON, 2’ OFF
200mt Row
ME Negative Pistols

GIOVEDI 29/01/15
2015-01-29
WARM UP
10’ Groups Dynamics & Mobility
WL STRENGTH
Push Jerk – 6 x 4
WOD
EMOM 16’
Odd – 7 MedBall Clean @9/7kg
Even – 10/15 Cal Row

MERCOLEDI 28/01/15
2015-01-28
WARM UP WOD

3 rounds not for time
10 Face the Wall Squat with KB
10 Scapula retraction
10 Gymnastic Burpees
WOD “CINDY”

AMRAP 20’
5 Push Ups
10 Pull Ups
15 Air Squat

MARTEDI 27/01/15
2015-01-27
WARM UP WOD
4 rounds not for time
20m Backward Bear Crawl
10 Backward Walking Lunges

STRENGTH
Bench Press – 7 X 3, tempo 33×1, rest as needed
WOD
12’ AMRAP
200mt Run
7 Front Squat @60/40kg
7 Burpees
7 Toes-to-Bar

LUNEDI 26/01/15
2015-01-26
WARM UP
DOUBLE TABATA (8’ in total, 20”ON, 10”OFF)
Alternating Jumping Jack and Mountain Climber
WL
Hang Squat Snatch + Hang Power Snatch – 6X 1+ 1, rest as needed
WOD
AMRAP 15’
6 KB Snatch Alt arm @20/12kg
12 KB Swing
24 Double Unders

SABATO 24/01/15
2015-01-24
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2 –I go, You go, as needed
3 Rounds of:
30 Cal Row
30 KB Swing @24/16
30 Wall Ball @9/7kg
30 OH Plate Walking Lunges @20/10kg
30” Superman hold

VENERDI 23/01/15
2015-01-23
WARM UP WOD

2 rounds not for time
1’ Jump Rope
10 Jumping Pull Ups
10 Superman Arch
1’ Jump Rope
10 Jumping Pull Ups
10 Tuck Crunch

WOD
10 rounds for time:
6 DB Snatch Alt arm @20/10kg
6 Burpees Box Jump

GIOVEDI 22/01/15
2015-01-22
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
TTB – Practice for 15’
WOD
2’ON 2’OFF * 6 Intervalli
300 m ROW
Max Effort Push Press @ 40/25 KG

MERCOLEDI 21/01/15
2015-01-21
WARM UP WOD
3 rounds not for time
15 Dog Up & Dog Down
15 OHS @empty bar
30” Superman Hold
STRENGTH
A1. Back Squat – 3 x 3
1’ di rest
A2. Strict Pull Ups – 3 x 5 – 7 1’ di rest prima di ripartire da A1

MARTEDI 20/01/15
2015-01-20
WARM UP
10’ Groups Dynamics & Mobility
WL
3-Position Clean (MidThigh-Below Knees-Ground) – 4 X 1+1+ 1, rest as needed
WOD:
12’ AMRAP of:
Ladder up 3-6-9-12-…
Power Clean @50/35kg
Knee-to-Elbows

LUNEDI 19/01/15
2015-01-19
WARM UP WOD
3 rounds not for time
10 Plank Side Walk (5dx/5sx)
10 One Arm KB Bottoms Up Walk (15m dx/15m sx)
STRENGTH
12’ EMOM
odd – 5 Deadlift
even – 10” – 15” L- Sit hold on parallettes
WOD
For Time:
750mt Row
9 Hang Cluster @45/30kg
500mt Row
15 Hang Cluster
250mt Row
21 Hang Cluster

SABATO 17/01/15
2015-01-17
10’ Groups Dynamics & Mobility
TEAM WOD OF 2
5 rounds each members of:
30 Wall Ball @9/7kg
20 Burpees
10 Calories Row

VENERDI 16/01/15
2015-01-16
WARM UP WOD
30” Handstand Hold back to the wall
1’ DU practice
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
STRENGTH
Barbell Cuban Press – 4 x 12 – rest 90” tra i rds
WOD
7’ AMRAP of:
6 OHS @ 30/20kg
6 TTB

GIOVEDI 15/01/15
2015-01-15
WARM UP
10’ Groups Dynamics & Mobility
WOD
For Time:
50 KB Turkish Get Up, switch arm every 5 reps @16/8kg
100 Sit up
150 Air Squat

MERCOLEDI 14/01/15
2015-01-14
WARM UP WOD
3 rds not for time
Wall Angels 1’ practice positioning and execution
10 Hip Swing hang on bar

SKILLS
Kipping HSPU practice per 15’

AEROBIC DEVELOPMENT
5 rounds of:
90” Row for max meters 90” rest
90” Burpees 90” rest

MARTEDI 13/01/15
2015-01-13
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with KB
8 One Arm KB Press bottoms up (4/4)
6 Strict KTE/K2C
STRENGTH
Deadlift – 4 X 3 @climbing, rest as needed
WOD:
21-15-9
Deadlift @80/40kg
Box Jump

LUNEDI 12/01/15
2015-01-12
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. Strict Chin Ups – 3 x 4 – 6 1’ di rest
A2. Ring Rows – 3 x 6 – 8
1’ di rest prima di ripartire da A1
WOD

4 Rounds for time:
10 One Arm DB Row on floor plank position (5/5) @20/10kg
10 DB Lunges (each leg) @20/10kg
10 DB Push Ups

SABATO 10/01/15
2015-01-10
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2
20’ AMRAP CONGA LINE STYLE
10 DB Push Press @15/10kg
20 Back Squat from the ground @45/30kg
30 DU

VENERDI 09/01/15
2015-01-09
WARM UP WOD:
3 rounds not for time
10 Lateral Bear Crawl
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
WL
Behind the neck Snatch Grip Push Press + OHS – 4 – 5 x 3 + 3
AEROBIC DEVELOPMENT
4 Rounds of:
500mt Row, rest 90”
400mt Run, rest 90”

GIOVEDI 08/01/15
2015-01-08
WARM UP WOD
3 rounds not for time of:
10 Kick Up to Handstand back to the wall
10 Tempo Front Squat @empty bar (down slow/up fast)
10 Hip Swing Hang on Bar

WOD:
10 Rounds of:
7 Pull Ups
7 Front Squat from the ground @60/40 kg
7 Push Ups

MERCOLEDI 07/01/15
2015-01-07
WARM UP WOD
3 rounds not for time of:
DU 2’ of practice
10 kneeling banded hip thrust
MIDLINE
4 rounds of:
3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest
3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest
1’ Plank Hold
– 1’ di rest tra i rds
WOD
10’ AMRAP of:
30 DU
15 KB Swing @24/16 kg

MARTEDI 06/01/15
2015-01-06
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Bench Press – 4 X 8-10 tempo 3111, Rest 90”

WOD
6 Intervalli 2’ON – 2’ OFF
200mt Row/Run
10 Wall Ball @9/7 Kg
Max Reps Down & Up
