Crossfit Segrate

MERCOLEDI' 12/12/18
2018-12-12
STRENGTH
STRICT PRESS
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
WITH A RUNNING CLOCK
RX:
FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg
FROM 6:00 TO 9:00 MAX BURPEES

INTERMEDIATE:
FROM 0:00 TO 3:00 MAX DEFICIT PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 40/30 Kg
FROM 6:00 TO 9:00 MAX BURPEES

BEGINNER:
FROM 0:00 TO 3:00 MAX PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS by feel
FROM 6:00 TO 9:00 MAX BURPEES

SCORE: TOT REPS

GIOVEDI' 13/12/18
2018-12-13
OPEN WORKOUT 17.5
10 ROUNDS FOR TIME
RX:
9 THRUSTER 40/30Kg
35 DOUBLE UNDERS

INTERMEDIATE:
9 THRUSTER 35/25Kg
70 SINGLE UNDERS

BEGINNER:
9 THRUSTER by feel
40 SINGLE UNDERS

CAP TIME 20 MIN

VENERDI' 14/12/18
2018-12-14
STRENGTH
DEADLIFT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
FOR TIME
21 – 15 – 9
RX:
DEADLIFT 100/70 Kg
BURPEES BOX JUMP OVER 60/50 cm

INTERMEDIATE:
DEADLIFT 80/55 Kg
BURPEES BOX JUMP OVER 60/50 cm

BEGINNER:
DEADLIFT by feel
BURPEES BOX STEP OVER

CAP TIME 10

SABATO 15/12/18
2018-12-15
TEAM WOD OF TWO
FOR TIME, SWITCH AS NEEDED
100 BURPEES PULL UP
200 THRUSTER WITH AN EMPTY BAR
300 SIT UP

LUNEDI' 17/12/18
2018-12-17
STRENGTH
BACK SQUAT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
RX, INTERMEDIATE & BEGINNER
2:00 ON – 2:00 OFF x 4 INTERVALS
20 M / 17 W CAL ROW
MAX EFFORT BURPEES OVER THE ROWER

SCORE: TOTAL BURPEES

MARTEDI' 18/12/18
2018-12-18
METCON
FOR TIME
100 DBs HANG CLUSTER
EVERY MINUTE PERFORM 5 BURPEES

DUMBUELLS
RX: 20/15 Kg
INTERMEDIATE: 15/10 Kg
BEGINNER: by feel

CAP TIME 30’

CHRISTMAS CHALLENGE:
Ci vediamo al box alle 19:00!

MERCOLEDI' 19/12/18
2018-12-19
STRENGTH
STRICT PRESS
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 10’
KB SWING 24/16Kg
EVERY TIME YOU BREAK PERFORM 8 PULL UP

INTERMEDIATE
KB SWING 20/12 Kg
EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP

BEGINNER
KB SWING by feel
EVERY TIME YOU BREAK PERFORM 8 RING ROW

GIOVEDI' 20/12/18
2018-12-20
OPEN 16.5
FOR TIME
21 – 18 – 15 – 12 – 9 – 6 – 3
THRUSTER
BAR FACING BURPEES

BARBELL
RX: 43/30 Kg
INTERMEDIATE: 35/25 Kg
BEGINNER: by feel

CAP TIME 20 MIN

VENERDI' 21/12/18
2018-12-21
STRENGTH
DEADLIFT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
12’ AMRAP
RX:
30 DEADLIFT 100/70 Kg
30 WALL BALL 20/14 lbs
30 CAL ROW
30 HANDSTAND PUSHUP

INTERMEDIATE:
30 DEADLIFT 80/55 Kg
30 WALL BALL 14/10 lbs
30 CAL ROW
30 DEFICIT PUSHUP

BEGINNER:
20 DEADLIFT by feel
20 WALL BALL by feel
20 CAL ROW
20 KNEES PUSH UP

SABATO 22/12/18
2018-12-22
PARTNER WOD
AMRAP 24′
25 KB SWING
12 KB FRONT RACK BOX STEP OVER
18 SQUAT JUMP WITH AN EMPTY BARBELL

*SWITCH EVERY ROUND

LUNEDI' 24/12/18
2018-12-24
CHRISTMAS WOD

GIOVEDI' 27/12/18
2018-12-27
CROSSFIT TOTAL
RX, INTERMEDIATE AND BEGINNER

12 MIN TO FIND
1 REP MAX BACK SQUAT

THEN
12 MIN TO FIND
1 REP MAX STRICT PRESS

THEN
12 MIN TO FIND
1 REP MAX DEADLIFT

SCORE: TOT KG LIFTED

VENERDI' 28/12/18
2018-12-28
METCON
“HALF MURPH”
RX:
800m RUN
50 PULL UP
100 PUSH UP
150 AIR SQUAT
800m RUN

INTERMEDIATE:
800m RUN
50 BANDED PULL UP
100 KNEES PUSH UP
150 AIR SQUAT
800m RUN

BEGINNER:
600m RUN
5 ROUNDS OF
5 RING ROW
10 KNEES PUSH UP
15 AIR SQUAT
600m RUN

CAP TIME 30

SABATO 29/12/18
2018-12-29
TEAM WOD OF 2
AMRAP 30’
I GO YOU GO
20 MEDBALL CLEAN 20/14lbs
60 DOUBLE UNDERS / 120 SINGLE UNDERS
30 MEDBALL SITUP 20/14lbs

LUNEDÌ 31/12/18
2018-12-31
NEW YEAR’S EVE WORKOUT

MARTEDI' 1/1/19
2019-01-01
BE READY FOR THE UNKNOWN 😉

MERCOLEDI' 2/1/19
2019-01-02
METCON
FOR TIME
RX:
800m RUN
THEN 10 ROUNDS OF
10 HANDSTAND PUSHUP
10 ALT PISTOLS
THEN
1Km ROW

INTERMEDIATE:
800m RUN
THEN 10 ROUNDS OF
10 DEFICIT PUSHUP
10 MB ALT PISTOLS
THEN
1Km ROW

BEGINNER:
600m RUN
THEN 10 ROUNDS OF
10 PUSH UP
10 MB FRONT SQUAT
THEN
750m ROW

CAP TIME 25’

GIOVEDI' 3/1/19
2019-01-03
STRENGTH TEST:
12 MIN TO FIND 1RM FRONT SQUAT

OPEN WORKOUT 18.5
AMRAP 7’
LADDER +3
RX:
3 THRUSTER 40/30Kg
3 CHEST TO BAR

INTERMEDIATE:
3 THRUSTER 35/25Kg
3 PULL UP

BEGINNER:
3 THRUSTER by feel
3 RING ROW

VENERDI' 4/1/19
2019-01-04
5 ROUNDS FOR TIME
RX:
36 DOUBLE UNDERS
10 LATERAL BURPEES
9 TOES TO BAR
8 HANG SQUAT CLEAN 70/50Kg

INTERMEDIATE:
70 SINGLE UNDER
10 LATERAL BURPEES
9 KNEES TO ELBOWS
8 HANG SQUAT CLEAN 50/35Kg

BEGINNER:
40 SINGLE UNDERS
10 BURPEES
9 KNEES TO CHEST
8 HANG CLEAN ANY STYLE by feel

CAP TIME 18’

SABATO 5/1/19
2019-01-05
TEAM WOD OF 3
100 – 80 – 60 – 40 – 20
BURPEES BOX JUMP 60/50cm
WALL BALL 20/14lbs
DBs DEADLIFT 20/15Kg
CAP TIME 30 MIN

LUNEDI' 7/1/19
2019-01-07
FRONT SQUAT
EVERY 1:30 x 6 SETS
6 REP @50%

METCON
AMRAP 12’
RX:
7 POWER SNATCH 60/40Kg
14 STRICT RING DIP

INTERMEDIATE:
7 POWER SNATCH 45/30Kg
14 DEFICIT PUSH UP

BEGINNER:
7 POWER SNATCH by feel
14 KNEES PUSH UP

MARTEDI' 8/1/19
2019-01-08
GYMNASTIC
8’ EMOM
3-5 STRICT PULL UP + MAX KIPPING PULLUP

METCON
FOR TIME
30 PLATE OVERHEAD LUNGES
30 KNEES TO CHEST
30 Ab-Mat SIT UP
30 BURPEES
30 Ab-Mat SIT UP
30 KNEES TO CHEST
30 PLATE OVERHEAD LUNGES

CAP TIME 13’

PLATE
RX: 20/15Kg
INTERMEDIATE: 15/10Kg
BEGINNER: 10/5Kg & 20 REP EACH MOVEMENT

MERCOLEDI' 9/1/19
2019-01-09
WEIGHTLIFTING
EVERY 1:15 x 8 SET
1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT

METCON
AMRAP 9’
RX:
30 DOUBLE UNDERS
12 ALT ARM DB SNATCH 22.5/15Kg

INTERMEDIATE:
60 SINGLE UNDERS
12 ALT ARM DB SNATCH 17.5/12.5Kg

BEGINNER:
40 SINGLE UNDERS
12 ALT ARM DB SNATCH by feel

GIOVEDI' 10/1/19
2019-01-10
DEADLIFT
EVERY 1:30 x 6 SETS
6 REP @50%

OPEN WORKOUT 11.2
AMRAP 15’
RX:
9 DEADLIFT 70/50Kg
12 PUSH UP
15 BOX JUMP 60/50cm

INTERMEDIATE:
9 DEADLIFT 60/40Kg
12 PUSH UP
15 BOX JUMP 60/50cm

BEGINNER:
9 DEADLIFT by feel
12 KNEES PUSH UP
15 STEP UP by feel

VENERDI' 11/1/19
2019-01-11
WEIGHTLIFTING
EVERY 1:15 x 8 SET
1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT, NO DROP

METCON
3 ROUNDS FOR TIME
RX:
15 WALL BALL 20/14lbs
12 POWER CLEAN 40/30Kg
9 FRONT SQUAT 40/30Kg
6 PUSH PRESS 40/30Kg

INTERMEDIATE:
15 WALL BALL 14/10lbs
12 POWER CLEAN 35/25Kg
9 FRONT SQUAT 35/25Kg
6 PUSH PRESS 35/25Kg

BEGINNER:
15 WALL BALL by feel
12 POWER CLEAN by feel
9 FRONT SQUAT by feel
6 PUSH PRESS by feel

CAP TIME 10’

SABATO 12/1/19
2019-01-12
TEAM WOD OF TWO
25’ AMRAP
10 DEADLIFT 80/65Kg
10 SIT UP
10 SYNCHRO BURPEES OVER THE BARBELL

LUNEDI' 14/1/19
2019-01-14
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT, NO DROP

METCON
3 ROUNDS FOR TIME
RX:
21 POWER SNATCH 40/30Kg
15 PULL UP
9 BURPEES

INTERMEDIATE:
21 POWER SNATCH 35/25Kg
15 BANDED PULL UP
9 BURPEES

BEGINNER:
21 POWER SNATCH by feel
15 RING ROW
9 BURPEES

CAP TIME 11’

MARTEDI' 15/1/19
2019-01-15
FRONT SQUAT
EVERY 1:30 x 6 SETS
8 REP @50%

METCON
AMRAP 12’
RX
7 DBs FRONT SQUAT 25/15Kg
7 HANDSTAND PUSH UP
42 DOUBLE UNDERS

INTERMEDIATE:
7 DBs FRONT SQUAT 20/10Kg
7 DEFICIT PUSH UP
60 SINGLE UNDERS

BEGINNER:
7 DBs FRONT SQUAT by feel
7 PUSH UP
40 SINGLE UNDERS

MERCOLEDI' 16/1/19
2019-01-16
SKILL: KIPPING RING DIP

METCON
AMRAP 16’
RX:
400m RUN
15 BOX JUMP 60/50cm
12 (6R + 6L) KB PUSH JERK 24/16Kg
9 RING DIP

INTERMEDIATE:
400m RUN
15 BOX JUMP 60/50cm
12 (6R + 6L) KB PUSH JERK 20/12Kg
9 BANDED RING DIP

BEGINNER:
400m RUN
15 STEP UP by feel
12 (6R + 6L) KB PUSH JERK by feel
9 BOX DIP

GIOVEDI' 17/1/19
2019-01-17
WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT, NO DROP

REVISITED OPEN WORKOUT 16.2
4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
15 SQUAT CLEAN 40/25Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
13 SQUAT CLEAN 50/35Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
11 SQUAT CLEAN 60/40Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
9 SQUAT CLEAN 70/50Kg
IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE:
18 TOES TO BAR
50 DOUBLE UNDERS
7 SQUAT CLEAN 80/60Kg

STOP AT 20 MIN

SCALING OPTIONS:
TOEST TO BAR -> KNEES TO CHEST;
DUs -> SUs;
WEIGHT by feel
