Crossfit Segrate

SABATO 14/11/15
2015-11-14
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 3, I go-you go as needed:
Cash In: 400mt Run Each member with 15/10 Kg plate
30 Burpees Pull Ups
60 DB Snatch @ 20/10 Kg
90 Abmat sit ups
-400mt Run Each member with 15/10 Kg plate
90 Abmat sit ups
60 DB Snatch @ 20/10 Kg
30 Burpees Pull Ups
Cash Out: 400mt Run Each member with 15/10 Kg plate

VENERDI 13/11/15
2015-11-13
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 6 x 2 @ climbing weight each set
A2- GHD Hip& Back extension 6 x 6-8
Rest 90”
WOD
5 Intervals 1’30” ON, 1’30” OFF
15/12 Wall Ball @ 9/6 Kg
10 Power Clean @ 45/25 Kg
ME Push Press @ 45/25 Kg

GIOVEDI 12/11/15
2015-11-12
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 25’:
10 OHS empty barbell
20mt Bear Crawl
12 One Arm KB Press (6/6) @ by feel
20mt Bear Crawl
30 Mountain Climber
20mt Bear Crawl
30 DU
20mt Bear Crawl

MERCOLEDI 11/11/15
2015-11-11
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin Up Strict 8 x 3-5
A2- Tuck Hold on parallette 8 x 15-20”
Rest 90”
WOD
5 rounds for time of:
250m Row all out
12 Burpees Over the Row
-Rest 1’ between rounds-

MARTEDI 10/11/15
2015-11-10
WARM UP
10’ Groups Dynamics & Mobility
EMOM 12’
Odd 15 KB Swing 24/16 KG
Even15 UB Abmat Sit Ups
WOD: Forza Walter Onlus
Team of 4: 300 Power Snatch for time @35/25 KG

LUNEDI 09/11/15
2015-11-09
WARM UP
10’ Groups Dynamics & Mobility
WL: SPLIT JERK
From the ground 5 x 3 @ climbing weight holding top pos 3”
WOD
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar
-Rest 4′-
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar

SABATO 07/11/15
2015-11-07
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go as needed:
Cash In: 100 KB Swing @ 24/16 Kg
5 Rounds of:
30 TTB/K2E
30 Cal Row
30 Thruster empty bb

VENERDI 06/11/15
2015-11-06
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- DB Strict Press tempo 2020 4 x 8 each arm
A2- KB Deadlift 4 x 8 each leg
Rest 90”
WOD
5 Rounds of:
30” Max Reps HS HOLD against Wall/ wall climb/ Plank hold on Hands
30” Rest
30” Max Reps Burpees
30” Rest
30” Max reps KB SDHP @ 40/25 Kg
30” Rest

GIOVEDI 05/11/15
2015-11-05
WARM UP
10’ Groups Dynamics & Mobility
WOD LONG CHIPPER CROSSFIT GAMES 2015
For time:
1000 mt Run
25 Madball Clean @ 20/14 lbs
25 Box Jump Overs
25 Pull Up (scaled down if necessary to 15)
50 Wall Ball @ 20/14 lbs
25 Pull Up (scaled down if necessary to 15)
25 Box Jump Overs
25 Madball Clean @ 20/14 lbs
MIDLINE
Max Plank Hold (Target for advance 4-5’)

MERCOLEDI 04/11/15
2015-11-04
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom pos 3” 5 x 3
A2- Superman Hold 5 x 30”
WOD
For time:
12-9-6 Reps of:
Power clean @ 60/35Kg
Cal Row

MARTEDI 03/11/15
2015-11-03
WARM UP
10’ Groups Dynamics & Mobility
GYM
KIPPING RING DIP
EMOM 12’
Odd 3-5 Kipping Ring dip
Even 8-10 Tuck Crunch
WOD
AMRAP 10’
15 Push Press @ 45/25 Kg
15 OTB Burpees

Lunedì 2 novembre
2015-11-02
WARM UP
10’ Groups Dynamics & Mobility
WL: POWER SNATCH + OHS
Emom 7′: 2+2 @ climbing
WOD 10 Rounds of:
5 Pull ups
10 DB Snatch alt arm @ 20/10 Kg
100+100mt Sprint Run

SABATO 31/10/15
2015-10-31
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3, I go –You go every rd:
8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run
-rest 2’-
8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs
-rest 2’-
8’ to establish max rounds of: 5 Thruster @ 50/30Kg– 10 OTB Burpees

VENERDI 30/10/2015
2015-10-30
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
25’AMRAP:
3′ Jump Rope (SU)
4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups
800mt Run
4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions

GIOVEDI 29/10/2015
2015-10-29
WARM UP:
10’ Groups Dynamics & Mobility
GYM
10-15′ Practice ROPE CLIMB
WOD
6 Rounds of:
9 TTB
12 Power Snatch 45/25 Kg
6 HSPU or 3 Wall Climb

MERCOLEDI 28/10/2015
2015-10-28
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH
A1- DB Step Ups 4 x 10 + 10
A2- Side Plank 4 x 45” + 45”
Rest 60”
WOD
AMRAP 14′:
5 Deadlift @ 80/55Kg
9 Cal Row
20 Walking Lunges

Martedi 27 Ottobre
2015-10-27
WARM UP:
10’ Groups Dynamics & Mobility
GYM
KIPPING PULL UPS / C2B
WOD:
“Intervals Cindy”
1’ON, 1’OFF for 10 Intervals
Max Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat
(scaled: 3 Pull ups – 6 Push ups – 12 Air squat)

Lunedì 26 ottobre
2015-10-26
WARM UP: 10’ Groups Dynamics & Mobility
WL
15′ to Find 1RM Clean&Jerk
WOD: 5 Rounds of:
200mt Run
6 C&J @ 65-70%1RM just found
12 Bar Facing Burpees

SABATO 24/10/2015
2015-10-24
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
“I go, You go” every rd
6 Rounds each member:
5 Wall Climb
10 Box Jumps
150mt OH Plate Carry @ 20/15 Kg
-no! Rest-
6 Rounds each member:
30 Sit Ups
15 Wall Ball @ 9/6 Kg

VENERDI 23/10/2015
2015-10-23
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Back Squat holding bottom pos 3” 4/5 x 5
A2- Weighted Chin Ups 4/5 x 6-8
A3- GHD Sit Ups 4/5 x 8-10
WOD
1’ON, 1’OFF
As many intervals as needed to complete
21-15-9
Thruster @ 40/30 Kg
TTB
Cal Row

GIOVEDI 22/10/2015
2015-10-22
WARM UP:
10’ Groups Dynamics & Mobility
WOD
For Time:
1K Run
50 Power Clean @ 50/35 Kg
1K Run
50 OTB Burpees

MERCOLEDI 21/10/2015
2015-10-21
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Bench Press 4 x 5
A2- K2E Strict 4 x 6
WOD
7 Rounds:
7 Power Snatch @ 50/35 Kg
7 Box Jump Overs
7 K2E (Kipping)

MARTEDI 20/10/2015
2015-10-20
WARM UP:
10’ Groups Dynamics & Mobility
GYM SKILLS
PISTOLS
WOD
12’AMRAP
6 HSPU/3 wall climbs
6 Goblet Squat 24/16 KG
6 KB Swing 24/16 Kg

Lunedì 19 Ottobre
2015-10-19
WARM UP: 10’ Groups Dynamics & Mobility
WL
PUSH PRESS + PUSH JERK + SPLIT JERK
Every 90” X 8 : 1+1+1
WOD 6 Rounds of:
12 Push Press @ 60/40 Kg
9 Burpees Pull Up
6 Power Clean @ 60/40 Kg

SABATO 17/10/2015
2015-10-17
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
200 Wall Ball @9/7 Kg
100 Air Squat
200 KB Russian Swing @ 24/16Kg
100 Tuck Crunch
-then-
Cash Out:
600mt Farmer Carry (200 each member) with KB and Medball

VENERDI 16/10/2015
2015-10-16
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Body Row – 5 x 10
A2- Strict Press Behind Neck – 5 x 8-10
Rest 60”
WOD
Ladder Up 10′
2,4,6,8… Reps of:
Hang Power Snatch @ 50/30 Kg
Deadlift @ 50/30 Kg
Push Ups H/Off

GIOVEDI 15/10/2015
2015-10-15
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
5 Intervals 2’ON, 2’OFF
12/15 Cal Row
ME DB Snatch Alt Arm @ 20/10 Kg
MIDLINE
120 Abmat Sit Ups

MERCOLEDI 14/10/2015
2015-10-14
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Thruster from rack – 4/5 x 2 @ climbing weight
A2- Ring Dip Strict – 4/5 x 5-8
Rest 90”
WOD
For Time:
5 Rounds of:
30 DU or 60 SU
9 Thruster @ 40/30Kg
100 Run Sprint (50+50)

MARTEDI 13/10/2015
2015-10-13
WARM UP:
10’ Groups Dynamics & Mobility
GYM: TTB – SKILLS
WOD:
6′ AMRAP
8 TTB
8 Ball Clean @ 9/6Kg
-rest 3′-
6′ AMRAP
8 Down & Up
8 Ball Clean @ 9/6Kg

LUNEDI 12/10/2015
2015-10-12
WARM UP:
10’ Groups Dynamics & Mobility
WL
HANG POWER CLEAN – EMOM 10′ – 3 Reps
WOD:
For Time:
10-8-6-4-2 Reps of:
Hang Power Clean @ 60/ 40 Kg
HSPU Strict /gym push up X2
-Row 250mt each roun
