Crossfit Segrate

MERCOLEDI 14/01/15
2015-01-14
WARM UP WOD
3 rds not for time
Wall Angels 1’ practice positioning and execution
10 Hip Swing hang on bar

SKILLS
Kipping HSPU practice per 15’

AEROBIC DEVELOPMENT
5 rounds of:
90” Row for max meters 90” rest
90” Burpees 90” rest

MARTEDI 13/01/15
2015-01-13
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with KB
8 One Arm KB Press bottoms up (4/4)
6 Strict KTE/K2C
STRENGTH
Deadlift – 4 X 3 @climbing, rest as needed
WOD:
21-15-9
Deadlift @80/40kg
Box Jump

LUNEDI 12/01/15
2015-01-12
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. Strict Chin Ups – 3 x 4 – 6 1’ di rest
A2. Ring Rows – 3 x 6 – 8
1’ di rest prima di ripartire da A1
WOD

4 Rounds for time:
10 One Arm DB Row on floor plank position (5/5) @20/10kg
10 DB Lunges (each leg) @20/10kg
10 DB Push Ups

SABATO 10/01/15
2015-01-10
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2
20’ AMRAP CONGA LINE STYLE
10 DB Push Press @15/10kg
20 Back Squat from the ground @45/30kg
30 DU

VENERDI 09/01/15
2015-01-09
WARM UP WOD:
3 rounds not for time
10 Lateral Bear Crawl
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
WL
Behind the neck Snatch Grip Push Press + OHS – 4 – 5 x 3 + 3
AEROBIC DEVELOPMENT
4 Rounds of:
500mt Row, rest 90”
400mt Run, rest 90”

GIOVEDI 08/01/15
2015-01-08
WARM UP WOD
3 rounds not for time of:
10 Kick Up to Handstand back to the wall
10 Tempo Front Squat @empty bar (down slow/up fast)
10 Hip Swing Hang on Bar

WOD:
10 Rounds of:
7 Pull Ups
7 Front Squat from the ground @60/40 kg
7 Push Ups

MERCOLEDI 07/01/15
2015-01-07
WARM UP WOD
3 rounds not for time of:
DU 2’ of practice
10 kneeling banded hip thrust
MIDLINE
4 rounds of:
3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest
3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest
1’ Plank Hold
– 1’ di rest tra i rds
WOD
10’ AMRAP of:
30 DU
15 KB Swing @24/16 kg

MARTEDI 06/01/15
2015-01-06
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Bench Press – 4 X 8-10 tempo 3111, Rest 90”

WOD
6 Intervalli 2’ON – 2’ OFF
200mt Row/Run
10 Wall Ball @9/7 Kg
Max Reps Down & Up

LUNEDI 05/01/15
2015-01-05
WARM UP WOD
3 rounds not for time of:
Wall Angels 2’ practice positioning and execution
10 – 15 Scapula Retractions Hang on bar
WOD: 4 Rounds for time
15 Pull Ups
12 Lateral Box Jump Over
9 Back Squat from the ground @45/30kg
– 2’ di rest tra i rds

SABATO 03/01/15
2015-01-03
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2
Cash In – 100 Sit Ups
Then

7 rounds each member of:
10 KB Swing @24/16 kg
10 Burpees
Then
Cash Out – 100 Sit Ups
– members switch every rounds

VENERDI 02/01/15
2015-01-02
WARM UP WOD
3 rounds not for time of:
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 Dog Up & Dog Down
STRENGTH: 10’ EMOM of:
odd – 4 KB Turkish Get Up (2dx, 2 sx)
even – 4 Chin Up hold 2” chin over the bar every reps
WOD: 20’ AMRAP
5 KB Deadlift @32/24 kg
5 Hang Power Clean @45/30 kg
5 Thruster @45/30 kg

BUON ANNO !
2015-01-01

MERCOLEDI 31/12/14
2014-12-31
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position
10 Burpee a piedi uniti
25” Handstand Hold back to the wall
STRENGTH
A1. Front Squat – 3 x 3
1’ di rest
A2. Plank Hold – 3 x max time
1’ di rest prima di ripartire da A1
WOD
5 rounds for time of:
10 Floor Press
10 Power Clean
100m Shuttle Run

MARTEDI 30/12/14
2014-12-30
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. Push Press – 4 x 5
1’ di rest
A2. Deadlift – 4 x 3
1’ di rest prima di ripartire da A1
AEROBIC DEVELOPMENT
Row – 3 x 1000m
– rest ½ work time

LUNEDI 29/12/14
2014-12-29
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 Kneeling Banded Hip Thrust
10 Hip Swing hang on bar

STRENGTH
A1. Back Squat – work uo to 2RM
A2. Strict CTB Pull Ups – 2 reps after every set of Back Squat
WOD
10’ ladder up of:
3 , 6, 9, 12 … Jumping Lunges
3 , 6, 9, 12 … KTE
3 , 6, 9, 12 … Box Jumps

SABATO 27/12/14
2014-12-27
WARM UP WOD
3 rounds not for time
15m Backward Bear Crawl
10 Backward Walking Lunges
20” Hollow Body Hold
TEAM WOD OF 2
10 rounds of – 5 each mate
200m Run
15 Goblet Squat
15 KB SDHP
200m Run
– each mate complete one full rounds then switch

SANTO STEFANO 2014
2014-12-26
OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE
VI ASPETTIAMO SABATO 27

NATALE 2014!
2014-12-25
OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE…
VI ASPETTIAMO SABATO 27

MERCOLEDI 24/12/14
2014-12-24
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
A1. KB Snatch – 4 x 10 (5/5)
A2. KB Front Rack Carry – 4 x 50m
– 2’ di rest
WOD
For time:
25 GTOH @Heavy
25 Burpee Pull Ups/ High Target
25 Front Rack Lunges

MARTEDI 23/12/14
2014-12-23
WARM UP WOD
3 rounds not for time
Wall Angels 2’ practice positioning and execution
CTB practice per un totale di 15 reps

STRENGTH
A1. Good Morning -4 x 7
1’ di rest
A2. DB Strict Press – 4 x 6
1’ di rest prima di ripartire da A1
WOD
3 rounds of:
25 Wall Ball
250m Row
15 Burpee
– 2’ di rest tra i rds

LUNEDI 22/12/14
2014-12-22
WARM UP WOD
2 rounds not for time
200m Run
10 Sit Ups
15′ Superman Hold
250m Row
10 Push Ups
SKILLS
Handstand Walk practice per 10’
WOD
10 rounds for time:
3 DB Thrusters
5 Pull Ups
7 V – Up

SABATO 20/12/14
2014-12-20
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 3
15 Power Clean
20 DB Snatch
30 Wall Ball
– Conga – Line Style

VENERDI 19/12/14
2014-12-19
WARM UP WOD
3 rounds not for time
15 Dog Up & Dog Down
15 OHS @empty bar
30” Superman Hold

STRENGTH
A1. Back Squat – 4 x 3
1’ di rest
A2. Strict Pull Ups – 4 x 5 – 7
1’ di rest prima di ripartire da A1
AEROBIC DEVELOPMENT
Row – 5 x 20” ALL OUT – rest 1’
– 3’ di rest
Run – 5 x 20” Sprint – rest 1’

GIOVEDI 18/12/14
2014-12-18
WARM UP WOD
10′ Group Dynamics & Mobility
STRENGTH
Snatch Grip Push Press Behind the Neck – 4 x 3
SKILLS
Rope Climb
WOD
10’ AMRAP
3 Pike Push Up
5 Hang Power Clean
7 SDHP

MERCOLEDI 17/12/14
2014-12-17
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A1. DB Walking Lunges – 4 x 20 (10/10)
1’ di rest
A2. Ring Rows – 4 x 5 – 7
1’ di rest prima di ripartire da A1
WOD
12’ AMRAP
200m Row
10 TTB/KTE/KTC
25 Burpees

MARTEDI 16/12/14
2014-12-16
WARM UP WOD
3 rounds not for time
10 Plank Side Walk (5dx/5sx)
10 Cuban Press
STRENGTH
12′ EMOM
odd – 5 Deadlift
even – 10” – 15” L- Sit hold on parallettes
WOD
15’ On the Clock
5’ AMRAP
5 Push Ups
10 Air Squat
15 KB Swing
1’ di rest
9′ AMRAP of:
10 Pull Ups
10 WB

LUNEDI 15/12/14
2014-12-15
WARM UP WOD
30” Tripod Headstand
1’ DU practice
10 OHS with stick and hold 3” sticking point
STRENGTH
A1. Back Squat – 3 x 10 – 12
1’ rest
A2. GHD Sit Ups – 3 x 15
1’ rest
WOD
For time:
50 KB Front Squat
100m Bear Crawl
1000m Row

SABATO 13/12/14
2014-12-13
TEAM WOD OF 2
20’ AMRAP –
5 Pull Up/ Ring Row
5 Burpees
10 Strict KTC
20 Walking Lunges @bodyweight
– each mate complete one full rounds then switch

VENERDI 12/12/14
2014-12-12
WARM UP WOD
3 rds not for time
Wall Angels 1’ practice positioning and execution
10 Hip Swing hang on bar
SKILLS
Tripod Headstand practice 15’
AEROBIC DEVELOPMENT
Row
250m Sprint x 10 rounds
– rest 30” tra i rds

GIOVEDI 11/12/14
2014-12-11
WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 One Arm KB Press (5/5)
15 m Bear Crawl
STRENGTH
A. Bench Press Close Grip – 3 x 10 – 12
WOD
20’ AMRAP
400m Run
50 DU
30m Bear Crawl
15 Calories Row
