Crossfit Segrate

Sabato 8 Ottobre
2016-10-08
TEAM WOD of 2, switching as needed:
2 rounds:
50 Thruster @ empty BB
40 Cal Row
30 Lunges with empty BB in front rack
40 Pull Up/ring row for beginners

VENERDI 07/10/2016
2016-10-07
STRENGTH:
DEADLIFT – 5RM of the Day
WOD:
5 Intervals 90” ON, 90” OFF
100mt Run
12 Deadlift @ 50% 5RM Just Found
ME OTB Burpees

GIOVEDI 06/10/2016
2016-10-06
WOD:
5 Rounds of:
1’ Max Reps Push Ups h/off
1’ Max Reps DU or SU
1’ Max Reps Abmat Sit Ups
1’ Max Reps Alt Arm DB Snatch @ 20/10 Kg
1’ Rest

MERCOLEDI 05/10/2016
2016-10-05
WL:
3 Position Snatch: Every 1′ x 8
1 Low hang Snatch (full squat)
1 Mid thigh Snatch (full squat)
1 High Hang Snatch (full squat)
WOD:
AMRAP 10′:
10 OHS @ 35/25 Kg
100mt Run

MARTEDI 04/10/2016
2016-10-04
GYM: KIPPING PULL UP
EMOM 12′
Min1- 3-6 Kipping Pull for quality
Min2- Plank Hold (whole minute)
Min3- 8-12 Burpees
WOD:
3 Rounds of:
25 Cal Row
25 KB Swing @ 24/16 Kg

Lunedì 3 Ottobre
2016-10-03
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Back Squat – 4 x 2 reps
A2- Strict Pull Up holding chin over the bar 2” – 4 x 3
WOD:
10 Rounds of:
5 Power Clean @ 60/40 Kg
10 Wall Ball @ 9/6 Kg

Sabato 1 Ottobre
2016-10-01
TEAM WOD of 3:
All Team must complete- switch as needed:
600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)
120 1-arm DB Snatch @ 20/10 Kg
90 Box Jump Overs
60 Burpees
600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)
120 Lunges
90 Mountain Climber each leg
60 K2E
600mt Run as a Team all together

Giovedì 30 Settembre
2016-09-30
WARM UP: 10’ Groups Dynamics & Mobility
WOD: 4 Rounds of:
30” Max HS Hold against wall
30” Rest
30” Max Cal Row
30” Rest
30” Max Push Ups
30” Rest
30” Max One leg V Up
30” Rest
30” Max 1-arm-KB Swing alt arm every rep @ 24/16
30” Rest

GIOVEDI 29/09/2016
2016-09-29
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Push Press Behind Neck SN Grip 5 x 5 @ climbing
A2- Superman Hold 5 x 30”
A3- DB Lunges 5 x 6 each leg @ AHAP
WOD:
“Isabel”
30 snatch for time @ 60/40 Kg

Mercoledi 28 Settembre
2016-09-28
WARM UP: 10’ Groups Dynamics & Mobility
STRENGTH:
Thruster From Rack 5 x 3 @ climbing
Ring Rows 5 x 10
WOD:
5 Rounds For Time:
21 Wall Ball @ 9/6Kg
15 Tuck Crunch

Martedì 27 Settembre
2016-09-27
WARM UP:
10’ Groups Dynamics & Mobility
Gym Skills : Rope Climb
For Advanced
EMOM 10′: 1/2rope
WOD:
12’AMRAP:
5 Hang Power Clean @ 70/50 Kg
7 Pull Ups
9 OTB Burpees

LUNEDI 26/09/2016
2016-09-26
WARM UP: 10’ Groups Dynamics & Mobility
WL
OHS From the Ground – 2RM
WOD:
3 Intervals 3’ON, 3’OFF
400mt Run
12 Box Jump
ME Alt Arm DB Snatch 30/15 Kg

SABATO 24/09/2016
2016-09-24
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Complete, switching every round:
AMRAP 4’
1 Round of cindy each member
-rest 2’-
AMRAP 4’
7 KB Swing @ 32/24 Kg
7 GHD Sit Ups
-rest 2’-
AMRAP 4’
10 Thruster @ empty BB
5 Bar facing Burpees
-rest 2’-
AMRAP 4’
Max Cal row – switch every 10

VENERDI 23/09/2016
2016-09-23
WARM UP:
10’ Groups Dynamics & Mobility
STRENGTH & GYM STRENGTH:
A1- Shoulder Press 5 x 5 @ climbing
A2- Strict K2E 5 x 8
WOD:
15-12-9-6-3 Reps of:
Deadlift 80/60 Kg
Push up
Down & Up

Giovedì 22 Settembre
2016-09-22
WARM UP:
10’ Groups Dynamics & Mobility
Gymnastics Skills: Kipping HSPU
For Advanced: EMOM 10’- 3-5 Reps
WOD:
5 Rounds of:
5 Power Clean& Press @ 80/50 Kg
20 DU or 40 SU

MERCOLEDI 21/09/2016
2016-09-21
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
20’AMRAP:
2 rounds of:
4 Rind Dip
8 Alt arm DB Snatch @20/10 Kg
16 Jumping Split Squat
-then-
400mt Run

Martedì 20 Settembre
2016-09-20
WARM UP: 10’ Groups Dynamics & Mobility
WL Hang Power Snatch –
EMOM 12’ – 2 reps @ climbing
WOD:
9’ AMRAP of:
9 Hang Power Snatch @ 35/25 Kg
9 Pull Up
9 Box Jump Overs

LUNEDI 19/09/2016
2016-09-19
WARM UP:
10’ Groups Dynamics & & Mobility
STRENGTH
A- Back Squat – 2RM
WOD:
For Time:
75 Back Squat from the ground @ 70/45 Kg
-every minute 5 Burpees

SABATO 17/09/2016
2016-09-17
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Complete for time, switching as needed:
20 C2B/Pull Up
40 DB Push Up
40 DB Thruster 20/10 kg
60 Box Jump Overs
80 Cal Row

Venerdì 16 Settembre
2016-09-16
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
5 Rounds of:
1’ Walking Lunges
1’ KB SDHP @ 32/24 Kg
1’ Parallette Pass Through
1’ Down&Up
1’ Abmat Sit Up
1’ Rest

Giovedì 15 Settembre
2016-09-15
WARM UP: 10’ Groups Dynamics & Mobility
STRENGTH :
Front Squat 5 x 5 @ climbing
WOD:
3 Rounds of:
10 Kipping HSPU or 12 push up
30 Wall Ball @ 9/6 Kg
500 mt row

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

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

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

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

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

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

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

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

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
