Crossfit Segrate

MERCOLEDI 16/03/2016
2016-03-16
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
20’ AMRAP,
500mt Row
-then-
3 Rounds of:
8 DB Box overs @ 15/7,5 Kg
8 DB Push Press @ 15/7,5 Kg
8 Tuck Crunch

GIOVEDI 17/03/2016
2016-03-17 08:00 - 17:00 (Europe/Rome)
WARM UP:
10’ Groups Dynamics & Mobility
SKILLS: Pistols
WOD:
“KB Annie”
50-40-30-20-10 Reps:
KB Russian Swing @ 24/16 Kg
Sit Up

VENERDI 18/03/2016
2016-03-18
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
Open Wod 16.4

SABATO 19/03/2016
2016-03-19
CINDY
As many rounds as possible in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

LUNEDI 21/03/2016
2016-03-21
WL
POWER CLEAN + POWER JERK – 2RM of the day
WOD:
5 Intervals 1’30” ON, 1’30” OFF
AMRAP
7 Power clean @ 50-60% RM just found pw cl & jerk
7 Jerk @ 50-60% RM just found pw cl & jerk
7 Box jump Over

MARTEDI 22/03/2016
2016-03-22
WARM UP:
10’ Groups Dynamics & Mobility
SKILLS
KB Snatch – review and practice as a warm up for the following wod
WOD
AMRAP 18’
20 alt arm KB Snatch @ 24/16Kg
30 DU or 60 SU
40 Sit Ups

MERCOLEDI 23/03/2016
2016-03-23
STRENGTH:
A1- Front Squat – 4 x 8
A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30”
Rest 60”
WOD:
9-15-21 Reps of:
Thruster @ 40/30Kg
TTB / K2C

GIOVEDI 24/03/2016
2016-03-24
WARM UP:
10’ Groups Dynamics & Mobility
GYM:
Strict Ring MUSCLE UP
WOD:
For Time:
30-20-10 reps of:
SDHP @ 40/30Kg
Wall Ball @ 9/6 Kg
-after each round run 400mt

VENERDI 25/03/2016
2016-03-25
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
Open WOD 16.5

SABATO 26/03/2016
2016-03-26
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Cash In: 50 Burpees
30 Wall Climb
20 Power Snatch @ 50/35 Kg
400mt run in pair
15 Wall Climb
20 Power Snatch @ 50/35 Kg
400mt run in pair
Cash Out: 50 sit ups

Martedì 29 Marzo
2016-03-29
WOD
20′ AMRAP
6 KB Swing 24/16 kg
8 OHS @ 45/25 kg
10 OTB burpees/ alternating with 10 kipping HSPU

Mercoledì 30 Marzo
2016-03-30
Warm UP: 10′ group dynamics and mobility
Wod:
WOD:
7′ AMRAP:
Ladder Up 2-4-6-8
Alt arm DB SN @ 20/10 Kg
Abmat sit Up x 2
-5’Rest-
8′ AMRAP:
5 Deadlift @ 80/55Kg
7 Wall Ball @ 9/6Kg
15 DU or 30 SU

VENERDI 01/04/2016
2016-04-01
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Strict Press – 4 x 8-10
A2- Sorensen Hold 4 x 30”
Rest 60”
WOD
5 Rounds of:
12 Hang Power Clean 55/35 Kg
12 FSQ 55/35 Kg
12 Ring Dip / 6W or Jumping to ring support + negative or Push Ups

SABATO 02/04/2016
2016-04-02
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2
3 Rounds of:
30 Synchronized Down& Up
30 Synchronized KB American Swing @ 24/16 Kg
30 Synchronized KB Goblet Squat @ 24/16 Kg
Cash out: 100 sit-up

LUNEDI 04/04/2016
2016-04-04
WARM UP
WL
Squat Snatch – 1RM of the day
WOD
AMRAP 12’:
10 OHS @ 35/25Kg
8 Back rack Lunges @ 35/25Kg
6 Burpees

MARTEDI 05/04/2016
2016-04-05
WARM UP
10’ Groups Dynamics & Mobility
GYM: EMOM 12’
Min1 HS Hold back to the wall – 30”
Min2 sit up 15
WOD:
6 Intervals 1’ON, 1’OFF
20 DU/s 20” SUs
12 Air Squat
ME Push Up

MERCOLEDI 06/04/2016
2016-04-06
WARM UP
10’ Groups Dynamics & Mobility with:
GYM STRENGTH & BB STRENGTH
A1- Good Morning 3 x 8@ climbing
A2- Hollow Body hold for 30”
A3- Superman hold 30”
Rest 60”
WOD
3 INT 3′ ON – 3′ OFF
500mt Row
25 alt arm DB Snatch @ 20/10 kg

GIOVEDI 07/04/2016
2016-04-07
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Thruster from the ground – 5 x 4 @ climbing weight
A2- ring row 5 x 8
Rest 45”
WOD:
7 Rounds of:
7 pull up
7 Power Clean & Push Jerk @ 60/40 Kg

VENERDI 08/04/2016
2016-04-08
WARM UP
10’ Groups Dynamics & Mobility
DEADLIFT:
5X5 CLIMBING
WOD:
AMRAP 10′
10 PW Snatch @ 45/30 KG
10 Wall Ball @ 20/14lbs

SABATO 09/04/2016
2016-04-09
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2
2’ to establish:
(at the same time)
Member 1 – Max Reps Push Press @ 40/30Kg
Member 2 – Max Reps Burpees
-rest 2’-
5’ AMRAP:
10 Power Clean @ 40/30Kg
10 Box Jump Overs
(switch every round)
-rest 2’-
5’ AMRAP:
10 SDHP @ 40/30Kg
20 Lateral Jump over the BB
-rest 2’-
2’ to establish:
(at the same time)
Member 2 – Max Reps Push Press @ 40/30Kg
Member 1 – Max Reps Burpees

Lunedì 11 Aprile
2016-04-11
WARM UP 10’ Groups Dynamics & Mobility
WL: Clean Pull + Squat Clean –
1 +1 x 10 Sets @ climbing weight
WOD “Ladder Elisabeth”
AMRAP 8’ Ladder Up 2-4-6-8-…
Squat Clean @ 60/40Kg
Ring Dip or push ups

MARTEDI 12/04/2016
2016-04-12
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Weighted Step Up 4 x 8+8
A2- Strict Chin up 4 x 8
Rest 60”
WOD
3 Rounds:
400mt Run
15 Push Jerk @ 50/35 Kg
15 Pull Up

MERCOLEDI 13/04/2016
2016-04-13
10’ Groups Dynamics & Mobility with:
GYM:
4 set for quality of:
5 Wall Climb
5 TTB Strict or K2C Strict
30-40 DU or 45” attempt
-no rest
WOD:
4 Intervals 1’30”ON, 1’30”OFF
AMRAP
10 OH Lunges @ 40/25 Kg
10 OTB Burpees

GIOVEDI 14/04/2016
2016-04-14
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
EMOM 16’
Odd Deadlift – 3 Reps @ climbing weight
Even Plank Hold- 20-30”
WOD
For time:
50 Cal Row
25 Hang Power Snatch @ 50/35 kg
12 Push Up H/off

VENERDI 15/04/2016
2016-04-15
WARM UP: 10′ group dynamics & mobility
WOD:
10 INT 1’30” ON 1’30” OFF
10 KB SWING@24/16 KG
10 PUSH PRESS@ 45/25 KG
ME Air Squat/ sit up alternating every round

SABATO 16/04/2016
2016-04-16
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Cash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep)
Complete, switching as needed:
2 Rounds of:
20 Hang Power clean @ 50/35 Kg
30 K2E
40 Box Jump Overs

Lunedì 18 Aprile
2016-04-18
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight
A2- L Sit or Tuck Hold hang on bar 4 x 20-30”
WOD For Time:
50 Wall Ball @ 9/6 Kg
40 Power Snatch @ 35/25 Kg
30 Burpees
20 TTB

MARTEDI 19/04/2016
2016-04-19
WARM UP
10’ Groups Dynamics & Mobility
GYM:
SKILLS: SKIN THE CAT
WOD:
5 Rounds of:
14 Alt arm KB Snatch @ 24/16 Kg
40 DU or 120 SU

MERCOLEDI 20/04/2016
2016-04-20
WARM UP
10’ Groups Dynamics & Mobility
WL
Hang Power Clean – 2RM of the day in 12’
WOD:
15-9-6-3 Reps of:
Push Up h/off
Hang Power Clean @ 60/40Kg
Box Jump

GIOVEDI 21/04/2016
2016-04-21
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Ring Row – 4 x 10
A2- Back Squat – 4 x 5
A3- Superman Hold 4 x 30”
WOD
AMRAP 10′
7 Deadlift @ 80/55 Kg
9 Pull Up
21 Abmat Sit Ups
