Crossfit Segrate

MERCOLEDI 3/08/2016
2016-08-03
Warm Up
Group Dynamics & Mobility
Strength
Back Squat 4 x 5 with 3” hold bottom pos
WOD
For Time:
50 Thruster @ 40/30 Kg
40 Cal Row
30 Front Rack Lunges alt leg @ 40/30 Kg
20 C2B/ Pull-up
10 Squat Snatch @ 40/30 Kg

GIOVEDI 4/08/2016
2016-08-04
Warm Up
Group Dynamics & Mobility Strength
A1- Bench Press (normal Grip) 4 x 6 @ climbing
A2- Abmat Sit Ups with pvc pipe 4 x 12
WOD
5 Intervals 1’30” ON, 1’30”OFF
200mt Run
6 Power Snatch @ 50/35 Kg
ME Back Squat @ 50/35 Kg

VENERDI 5/08/2016
2016-08-05
Warm Up
Group Dynamics & Mobility
WOD
AMRAP 25’
25 Burpees
10mt Broad Jump
15 KB SDHP @ 24/16 Kg
10mt Bear Crawl
10 HSPU or Push Up
10mt Broad Jump
15 KB Swing 24/16
10mt Bear Crawl

LUNEDI 8/08/2016
2016-08-08
Warm Up
Group Dynamics & Mobility
WL & Gymnastics
EMOM 10’
Odd Squat Snatch Cycling – 3-5 reps @ climbing weight every set
Even Ring Dip Strict 4-6 reps or pike push up
WOD
For Time:
10-9-8-7-6-5-4-3-2-1:
OHS @ 60/40 Kg
Cal Row
OTB Burpees

MARTEDI 9/08/2016
2016-08-09
Warm Up
Group Dynamics & Mobility
GYMNASTICS SKILLS
Rope Climb
EMOM 12’
Min 1 – 1-2 Rope Climb
Min2 – HS Hold the wall 20-30”
Wod
5 Rounds of:
7 Deadlift @ 90/60 Kg
9 Box Jump Overs
14 DU or 30 SU

MERCOLEDI 10/08/2016
2016-08-10
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength:
A1- Front Squat 5 x 5
A2- DB Strict Press 5 x 5
WOD
5 Intervals 90”ON, 90”OFF
AMRAP
15 Wall Ball @ 9/6 Kg
12 Push Up
10 KB Swing @ 24/16 Kg

GIOVEDI 11/08/2016
2016-08-11
Warm Up
Group Dynamics & Mobility
WOD
5 Rounds of:
30” ME K2E
30” REST
30” ME Power Clean @ 40/25 Kg
30” REST
30” ME Pull Up
30” REST
30” ME Wall Climb or HSPU
30” REST
30” ME Power Snatch @ 40/25 Kg
30” REST

VENERDI 12/08/2016
2016-08-12
Warm Up
Group Dynamics & Mobility
SKILLS
KB SNATCH
WOD
4 Rounds of:
400mt Run/ 400mt Row
20 Alt Arm KB Snatch @ 24/16 Kg

LUNEDI 22/08/2016
2016-08-22
Warm Up
Group Dynamics & Mobility
WL
Squat Clean & Split Jerk – 1RM of the day
WOD
3 Rounds for time:
12 Clean & Jerk @ 60/40 Kg
12 OTB Burpees

MARTEDI 23/08/2016
2016-08-23
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 15’
Min1 C2B or Kipping Pull Up – 3-6 reps
Min2 Gymnastic Push Up 10/ for advanced HSPU Strict – 5-7 reps
Min3 Goblet Squat 12/ for advanced Pistols -3-4 reps each leg
WOD
AMRAP 10’
10 KB Swing @ 32/24 Kg
10 C2B or Pull Up
10 Box Jump

MERCOLEDI 24/08/2016
2016-08-24
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
A1- Front Squat 4 x 5 @ climbing
A2- Ring Rows 4 x 10
A2- Lateral Side Plank 4 x 30” each side
Aerobic Capacity:
5 x 1′:30” ON – OFF (Max calories)

GIOVEDI 25/08/2016
2016-08-25
Warm Up
Group Dynamics & Mobility
Midline:
3 sets of:
20 Sit Up – 20 Tuck Crunch- 20 Mountain Climber
Rest 60′ between rounds
WOD
From main site:
40-30-20-10
TTB or K2C
Wall Ball @ 9/6 Kg

VENERDI 26/08/2016
2016-08-26
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets for quality:
A1- Strict Press Behind neck SN Grip 6-8 reps
A2- Superman Hold- 30”-40”
WOD
AMRAP 12’
200mt Run
7 Power Snatch @ 50/30

Sabato 27 Agosto
2016-08-27
TEAM WOD!

Lunedì 29 Agosto
2016-08-29
Warm Up Group Dynamics & Mobility Gymnastic & Strength
EMOM 20’
Odd 5 Front Squat From The Ground 5 @ climbing weight every 2 sets
Even Chin Up strict 3-5 reps
WOD
For Time:
50 DB Thruster @ 20/10 Kg
30 Cal Row

Martedì 30 Agosto
2016-08-30
Warm Up Group Dynamics & Mobility
WL Squat Snatch – 1RM of the day
WOD 5 Rounds of:
8 Squat Snatch @ 40/25 Kg
12 Over The Bar Burpees

Mercoledì 31 Agosto
2016-08-31
Warm Up Group Dynamics & Mobility
MIDLINE: 4 sets
20” Max Reps 1 leg VUP
20” Max Reps Tuck Crunch
20” Max Reps Abmat sit ups
-rest 1’ b/w rounds
WOD 5 Rounds of:
400mt Run
12 DB Box Over @ 20/10 Kg
10 pull up
10 Push Up

GIOVEDI 01/09/2016
2016-09-01
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Closed Grip Bench Press 4 x 4
A2- Ring Rows 4 x 10
A3- GHD Hip & Back extensions 4 x 8
WOD:
7’AMRAP of:
10 Deadlift 80/55 Kg
7 Pull Up
21 DU or 50 SU

VENERDI 02/09/2016
2016-09-02
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
20’AMRAP of:
500mt row
50mt OH Plate Carry @ 20/15Kg
12 KB Russian Swing 24/16kg
8 Kipping HSPU or 10 Perfect Gym Push Up

SABATO 03/09/2016
2016-09-03
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
-Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg
10 Rounds each member, I GO-YOU GO every round
100mt Run with medball on shoulder @ 9/6 Kg
10 Wall Ball @ 9/6 Kg
-Cash out: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg

Lunedì 5 Settembre
2016-09-05
WARM UP: 10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
5 Sets of:
A1- Back Squat – 6 reps
A2- Strict TTB or K2E -6-8 reps
WOD: 15’ AMRAP of:
20/15 Cal Row
12 DB Hang Power Clean @ 20/10 Kg
9 DB Push Press @ 20/10 Kg
6 DB Burpees @ 20/10 Kg

MARTEDI 06/09/2016
2016-09-06
WARM UP:
10’ Groups Dynamics & Mobility
GYMNASTICS SKILLS
Pistols
For Advanced : EMOM 8
Odd Pistol / assisted Pistol – 3-4 each leg
Even Lateral Side Plank – 30” + 30”
WOD:
For Time:
600mt Run
30 Alt Leg Front Rack Lunges @ 50/35 Kg
15 KB Swing @ 24/16 Kg
400mt Run
20 Alt Leg Front Rack Lunges @ 50/35 Kg
10 KB Swing @ 24/16Kg
200mt Run
10 Alt Leg Front Rack Lunges @ 50/35 Kg
5 KB Swing @ 24/16 Kg

MERCOLEDI 07/09/2016
2016-09-07
WARM UP:
10’ Groups Dynamics & Mobility
WL
Hang Power clean & Push Jerk – 2RM (drop and go after the 1st rep)
WOD:
Ladder up in 10’
2,4,6,8,..reps of:
Pull Up
Power Clean 40/25 Kg
OTB Burpees

GIOVEDI 08/09/2016
2016-09-08
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10)
A2- GHD Sit Ups 5 x 12-15
A3- Superman Hold 5 x 1’ accumulated
WOD:
3-4 Rounds of:
500mt Row
15 OHS @ 40/25 Kg
30 DU or 70 SU

GIOVEDI 08/09/2016
2016-09-08
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10)
A2- Superman Hold 5 x 1’ accumulated
WOD:
4 Rounds of:
500mt Row
15 OHS @ 40/25 Kg
30 DU or 70 SU

VENERDI 09/09/2016
2016-09-09
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
AMRAP 25’
1000mt Run
20 Alt Arm KB Snatch @24/16 Kg
15 TTB/ K2E

SABATO 10/09/2016
2016-09-10
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Ogni membro deve completare tutto il round, cambio ogni round (I GO-YOU GO every round )
Round 1:
15 Burpees Pull Up
30 Box Jumps Overs
Round 2:
200mt Run
30 Thruster @ empty BB
Round 3:
15 HSPU or 8 Wall Climb
30 KB Swing @ 24/16 Kg
Round 4:
15 GTOH Plate @ 20/15 Kg
30 Air Squat

Lunedì 12 Settembre
2016-09-12
WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH:
A1- Deadlift 4 x 10-8-6-4 @ climbing weight
A2- Weighted Strict Chin Up 4 x 4 @ climbing weight
WOD: 3 Rounds of:
50 DU/100 SU
40 Air Squat
30 Sit Ups
20 Power Snatch @ 35/25 Kg

Martedì 13 Settembre
2016-09-13
WARM UP: 10’ Groups Dynamics & Mobility
Gymnastics Strength
EMOM 8-10’ –
Odd 2-4 Reps Strict Ring Dip
Even 8-10 Reps One leg V- Up
WOD:
7 Intervals 1’ON, 1’OFF
10 OTB Burpees
ME Push Press @ 40/30 Kg

MERCOLEDI 14/09/2016
2016-09-14
WARM UP:
10’ Groups Dynamics & Mobility
WL
Power Clean Cycling – EMOM 10’- 3-4 reps @ climbing
WOD:
12’ AMRAP:
5 C2B or Pull Up
7 Power clean @ 70/ 45 Kg
200 mt run
