Crossfit Segrate

VENERDI’ 6/07/2018
2018-07-06
WL
6 SET OF
1 HIGH HANG HIGH PULL + 1 BTK HIGH PULL + 1 HIGH PULL #TECHNICAL WEIGHT
WOD
AMRAP 12’
LADDER OF 2
ALT DB C&J 25/20
SIT UPS

GIOVEDI’ 5/07/2018
2018-07-05
WOD
TEAM OF 2
CASH IN 2000 ROW (SWITCH EVERY 250MT)

THEN
40/20/10 (SWITCH EVERY 5 REPS)
TTB/K2C X2
BOX JUMP OVER
OHS #40/25

CASH OUT
2000 ROW (SWITCH EVERY 250MT)

MERCOLEDI’ 4/07/2018
2018-07-04
STRENGTH
6 SET
3 BENCH PRESS #HEAVY CLIMBING
REST AS NEEDED BTW SET
WOD
INT 3’ ON 1’ OFF X 4
10 C2B/12 PULL UPS/15 RING ROW
5 P.SNATCH
ME LAT BURPEES

MARTEDI’ 3/07/2018
2018-07-03
WL
EVERY 1’30’’ X 8 RNDS
1 P.CLEAN PAUSE DIRECTLY 3 THRUSTERS #MEDIUM CLIMBING
WOD (AMRAP 13’)
6 PUSH PRESS #60/45
9 DEADLIFT
200mt RUN

LUNEDI’ 2/07/2018
2018-07-02
9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF)
– ME PULL UPS STRICT
– HANDSTAND (FACE WALL) HOLD
– REST
– HOLLOW POSITION
– ME V-UPS
– REST
WOD (CAP 10’)
2 RNDS FOR TIME
20 F.SQUAT #40/25
20 A.SWING #24/16
80 DU/160 SU

SABATO 30/06/2018
2018-06-30
TEAM WOD (OF 2)
AMRAP 30’
60 GOBLET SQUAT #24/16 (switch every 10 reps)
400 ROW (200 each)
60 KB PUSH PRESS ONE HAND #24/16
400 MT ROW
40 PULL UPS
400 MT ROW
60 PUSH UPS
400 MT ROW

VENERDI' 29/06/2018
2018-06-29
WL
5 SET
1 P.CL + 3 SPLIT JERK #MEDIUM CLIMBING
WOD
4 RNDS FOR TIME (13’ CAP)
12 A.SWING #24/16
4 MU
12 BURPEES

GIOVEDI' 28/06/2018
2018-06-28
WOD
EMOM 27′
200mt ROW
10/20 THRUSTER #40/25
REST
50 DU/70 SU
10/20 WB 9/6KG
REST
10 HSPU/15 PUSH UPS
MAX EFFORT DB SNATCH #20/15
REST

MERCOLEDI' 27/06/2018
2018-06-27
STRENGTH
6 SET
3 REPS OF PAUSE BACK SQUAT #MEDIUM CLIMBING
REST AS NEEDED
INTERVAL WOD
3’ ON 1’ OFF X 4
6 TTB/ 12 K2C
6 BURPEES BOX JUMP OVER
MAX EFFORT HANG POWER CLEAN #50/35

MARTEDI' 26/06/2018
2018-06-26
DURANTE CORE COMPLEX
4 SET OF
10 HOLLOW ROCKS
10 V-UPS
10 TUCK UPS
10’’ HOLLOW HOLD
1’ REST
WOD
5 RNDS FOR TIME (cap 13′)
200 mt RUN
10 P.SNATCH #40/25

LUNEDI' 25/06/2018
2018-06-25
BB COMPLEX
6 SET
1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO
WOD
12’ AMRAP
12 DEADLIFT #80/50
8 C2B / 10 PULL UPS / 13 RING ROW

SABATO 23/06/2018
2018-06-23
Team of 2
For time

200 mt run with medball 9/6 (switch every 100 mt)
200 Dumbell snatch 20/10 Kg (switch as needed)

400 mt run with medball 9/6 (switch very 100 mt)
100 Kb American Swing 24/16 kg (Switch as needed)

600 mt run with medball 9/6 Kg (switch every 100 mt )
50 Thruster empty bar ( (Switch as needed)

VENERDI' 22/06/2018
2018-06-22
FUNCTIONAL BODY BUILDING
5 set
5 BENCH PRESS #MEDIUM CLIMBING
MAX EFFORT BAND TRICEP PUSH-DOWNS (high reps/high speed)
WOD
AMRAP 13’
8 WB 9/6
8 DEADLIFT 60/45
8 LATERAL BURPEES H/R

GIOVEDI' 21/06/2018
2018-06-21
WOD TEAM OF 2
3000 ROW (switch every 500 mt)
40 GTO #50/35 ( switch every 5 reps)
2000 RUN ( all team )

MERCOLEDI' 20/06/2018
2018-06-20
BB CONDITIONING
8’ EMOM
12/15 AIR SQUAT + 3 P.SNATCH T/GO #40/25
WOD
4 RNDS FOR TIME ( CAP 18’)
16 DBs SQUAT CLEAN #20/15
16 BOX JUMP OVER
40 DU

MARTEDI' 19/06/2018
2018-06-19
GYMNASTIC
EMOM 12’

45’’ PLATE HOLLOW BODY
45’’ PLATE SUPERMAN POSITION
30’’ HOLLOW ROCK
1’ REST

WOD
3 RNDS FOR TIME ( CAP 13’)
21 A.SWING #24/16
15 PULL UPS / 20 RING ROW
9 V-UPS / 12 SIT UPS

LUNEDI' 18/06/2018
2018-06-18
WL
6 SET
3 PAUSE POWER CLEAN T/GO + 1 POWER JERK #MEDIUM CLIMBING
WOD
10’ AMRAP
2/4/6…..
STOH 50/35
PUSH UPS

VENERDI' 15/06/2018
2018-06-15
WL
6 SET OF
2 X (1 HIGH PULL + 1 P.SNATCH # MEDIUM CLIMBING )
WOD
4 RNDS FOR TIME ( CAP 14’)
4 RING MU or 4 KIPPING PULL UPS + 4 KIPPING RING DIP
8 STOH #60/45
12 BURPEES

GIOVEDI' 14/06/2018
2018-06-14
WOD
12’ AMRAP
400 RUN
15 R.SWING #24/16
4’ REST
12’ AMRAP
500 ROW
15 KB SDHP #24/16

MERCOLEDI' 13/06/2018
2018-06-13
FUNCTIONAL BODY BUILDING
4 SET OF
3DX 3SX TURKISH GET UP
6 Kb Sit up & press
REST AS NEEDED
WOD
6 RNDS FOR TIME (cap 15’)
11 PULL UPS / 15 RING ROW
11 BOX JUMP
11 HANG SQUAT CLEAN 60/45

MARTEDI' 12/06/2018
2018-06-12
GYMNASTIC
4/5 SET OF
30’’ HANG BAR (hollow position)
10’’ PAUSE HALF PULL UPS
10’’ PAUSE PULL UPS IN TOP POSITION
REST AS NEEDED BTW EXERCISES
WOD
13’ AMRAP
200 mt Run
14 alt Kb clean #24/16
10 Push Ups

LUNEDI' 11/06/2018
2018-06-11
LEGS CONDITIONING
EVERY 1’ X 8’
10/15 REPS OF F.SQUAT FROM THE GROUND #40/25
WOD
“ANNIE” (CAP 11’)
FOR TIME
50-40-30-20-10
DU ( SU X 3 )
SIT UPS

SABATO 9/6/2018
2018-06-09
Team of 2 –

7′ Amrap
Partner A : 20 mt bear crowl – Partner B Hang on the bar , then switch
1’rest
7′ Amrap
Partner A : 20 mt Farmer carry double KB 32/24 KG – Partner B waits in plank , then switch
1′ rest
7′ Amrap
Wall Ball @ 9/6 kg- One people working at time
1 rest
7′ Amrap
Burpees – One people working at time

VENERDI' 8/06/2018
2018-06-08
WL
IN 15’ FIND 1 RM SNATCH ( ANY STYLE)
BEGINNER TECHNICAL WORK
WOD
5 RNDS FOR TIME (13’ CAP )
10 HSPU or scaled 15 DBs PUSH PRESS 15/10
12 OHS #50/35kg
30 DU / 60 SU

GIOVEDI' 7/06/2018
2018-06-07
INTERVAL WOD TEAM OF 2
3’ ON 1’ OFF X 6 RNDS

22 cal ASSAULT BIKE ( 11 each, max 2’ of work) + MAX EFFORT DL #80/55 ( I GO YOU GO )
400 MT ROW (200 mt each) + MAX EFFORT P.SNATCH #60/45 ( I GO YOU GO )
300 RUN (all team) + MAX EFFORT ROPE CLIMB ( switch every rep) SCALED: MAX EFFORT PULL UP STRICT or RING ROW ( I GO YOU GO )

MERCOLEDI' 6/06/2018
2018-06-06
FUNCTIONAL BODY BUILDING
4 SET

5dx/5sx KB BULGARIAN SPLIT SQUAT ( gamba posteriore sul box)
5 dx/5sx ONE LEG BOX SQUAT (solo salita, senza peso)
5 dx/5sx ONE LEG DOUBLE KB DL

REST AS NEEDED BTW THE EXERCISES
WOD
4 RNDS FOR TIME (CAP 14’)
5 BAR MU/ 7 C2B / 7 PULL UPS / 10 RING ROW
10 PUSH JERK #60/45
15 BURPEES

MARTEDI' 5/06/2018
2018-06-05
BB CYCLING
EVERY 1’ X 10’
5-7 P.CLEAN T&GO #60/45KG
WOD
AMRAP 12 ’
12 BOX JUMP
12 A.SWING #24/16
12 TTB/ 15 K2C

LUNEDI' 4/06/2018
2018-06-04
MIDLINE CONDITIONING
5 RNDS NOT FOR TIME
4 WALL CLIMB ( EVERY REP 10’’ OF PAUSE IN TOP POSITION)
40’’ DOUBLE KB HOLD IN OH
REST AS NEEDED
WOD
FOR TIME (CAP 12’)
18.1 SWISS ALPINE BATTLE
DUMBELL DT
5 RNDS FOR TIME
WITH 2 DBS
12 DB DEADLIFT 20/15KG
9 DB HANG CLEANS
6 DB STOH
Nb: il peso ufficiale sarebbe 22.5kg

SABATO 2/06/2018
2018-06-02
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

VENERDI' 1/06/2018
2018-06-01
SKILL:
ROPE CLIMB
RX: accumulate 7/10 repetitions with a lot of recovery
INTERMEDIO: SKILL (long rope)
BEGINNER: learn the use of the feet (short rope)
WOD
5 ROUNDS FOR TIME (13’ CAP)
8 BURPEES BOX JUMP OVER
7 DOUBLE DB SNATCH 15/10
6 PULL UPS
