Crossfit Segrate

SABATO 28/02/2015
2015-02-28
WARM UP
10′ Group Dynamics & Mobility
TEAM WOD OF 2
25′ AMRAP
50 BURPEES
50 THRUSTER
50 SWING
50 PARTNER MB SIT-UP

VENERDI 27/02/15
2015-02-27
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH
A1 ring row 3×6-8
1’ rest
A2 handstand hold 3xmax (non più di un minuto)
1’ rest
A3 ring dip 3×4-6
1’rest prima di ripartire da a1
WOD
3 rounds for time of:
400m Run/ROW
15 Power Clean & Jerks @40/30kg

GIOVEDI 26/02/15
2015-02-26
WARM UP
10’ Groups Dynamics & Mobility

WL
Snatch Balance – 5 x 8-10

WOD:

10 rounds for time of:
12 Ball Clean @9/6kg
10 Push Ups h/off
8 Sit Ups

MERCOLEDI 25/02/2015
2015-02-25
WARM UP
10’ Groups Dynamics & Mobility

SKILLS

Ring Dip – practice progression per 10′

WOD
4 rounds for time:
20 box jump over
20 Hang Power Snatch @45/25kg

MARTEDI 24/02/15
2015-02-24
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
Thruster – work up to a 1RM from the floor
WOD
3 rounds for time :
15 Thruster @35/25kg
15 Bar Facing Burpees

LUNEDI 23/02/2015
2015-02-23
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Deadlift – 5 x 2 @climbing, rest 3’ tra i set

WOD
5 rounds for time of:
6 Power Snatch @50/30kg
2 rounds of Cindy

SABATO 21/02/2015
2015-02-21
WARM UP
10′ Group Dynamics & Mobility
TEAM WOD OF 2
100 Russian Swing 24/16 Kg
600 m Run
100 Push Up
600 m Run
100 Sit Up
600 m Run
100 Squat

Venerdi 20/02/2015
2015-02-20
WARM UP
10′ Groups Dynamics & Mobility
GYMNASTICS
EMOM 20′
ODD 7 DB Burpees
EVEN 20” Ring Support Hold
WOD
Ladder 10,9,8,7,6,5,4,3,2,1
Floor Press
Strict Pull Ups

GIOVEDI 19/02/15
2015-02-19
WARM UP WOD
3 round not for time of
10 walking lunges
10 situps

WOD
For time :
80 Wall Ball @ 9/6Kg
60/40 Push Ups
40 Pistols (20/20)
20 OHS @50/30kg

MERCOLEDI 18/02/15
2015-02-18
WARM UP
10’ Groups Dynamics & Mobility

SKILLS
Clean & Jerk – practice tecnique + ramp up with weight for the wod

WOD
7’ AMRAP of:
3 Clean & Jerks @70/50kg
20 GHD Sit Ups /40 SIT UPS

MARTEDI 17/02/15
2015-02-17
Warm up wod

4 rounds not for time of
5 broad jump
10 hip swing
30” superman hold

WOD

“Helen” – 3 rounds for time of:
400m Run
21 KB Swings @24/16kg
12 Pull Ups

LUNEDI 16/02/15
2015-02-16
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Front Squat – 4 x 2 @climbing, rest 3’
WOD

4 rounds for time:
5 Push Press @55/35kg
10 Calories Row
15 Ball Clean @ 9/6Kg

SABATO 14-02-2015
2015-02-14
Buon San Valentino
Warm up
Group Dynamics and Mobility
STRENGTH
15′ to find 1RM of partner xxx
WOD
Death by xxxxx

VENERDI 13/02/15
2015-02-13
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
15’ to establish max load of bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press

AEROBIC DEVELOPMENT

4 X 2′ on 2′ off
ME cal row

GIOVEDI 12/02/15
2015-02-12
WARM UP
10’ Groups Dynamics & Mobility

WL
Snatch Grip Push Press + OHS – 4 x 1 + 2 @by feel

WOD
3 rounds for time of:
21 Wall Ball @20/14lbs
15 Pull Ups
30 DU

MERCOLEDI 11/02/15
2015-02-11
WARM UP
10’ Groups Dynamics & Mobility

SKILLS
Pistols

WOD
10 rounds for time:
7 Calories Row
7 Push Ups
7 GHD Sit Ups

MARTEDI 10/02/15
2015-02-10
WARM UP WOD

3 rounds not for time of
5 dog up & dog down
10 scapula retraction
30” hollow body old

Gymnastics strength
Shoulder touch 5X 8-10 REST 1’

WOD
5 intervalli 3’ on : 2’ off
15 KB Russian Swings @32/20Kg
10 tuck crunch

LUNEDI 09/02/15
2015-02-09
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Back Squat – 5, 3, 1 – 3’rest – 5, 3, 1
Nella seconda onda i carichi devono essere superiori alla prima.
WOD
3 rounds of:
21 Push Press @40/30Kg
15 Back Squat from the ground @40/30Kg
PENALTY 5 BURPEES EVERY TIME YOU DROP BARBELL

SABATO 07/02/15
2015-02-07
WARM UP
10’ Groups Dynamics & Mobility

TEAM WOD of 2
10 rounds of (5 each member):
5 Parallette Dip
10 Squat Clean @40/30Kg
15 Box Jumps
– Members switch every rounds

VENERDI 06/02/15
2015-02-06
WARM UP
10’ Groups Dynamics & Mobility

SKILLS
HSPU – practice kipping tecnique

WOD
6 rounds for time:
10 Walking Lunges (5/5)
8 TTB
6 Kipping HSPU / pike push up

GIOVEDI 05/02/15
2015-02-05
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
Deadlift – 4 x 3 @across , rest 3’ tra i sets

WOD
3 rounds for time:
10 Deadlift @80/50kg
15 Facing bar Burpees
30 Mountain Climber

2015-02-04
MERCOLEDI 04/02/15

WARM UP
10’ Groups Dynamics & Mobility

SKILLS
Rope Climb

WOD
4 rounds for time:
400m Run/ 500 RUN
15 Parallettes Pass Through
30 situps

MARTEDI 03/02/15
2015-02-03
WARM UP
10’ Groups Dynamics & Mobility

STRENGTH
12′ TO FIND 1RM STRICT PRESS
WOD

For time:
100 DU OR 300 SU
50 Kb Swings @24/16kg
25 Down & Up
50 Kb Swings @24/16kg
100 DU

Lunedì 2 Febbraio 2015
2015-02-02
WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
10’ EMOM of:
odd – 5 – 7 Power Clean
even – 5 – 7 Thruster
WOD
15’ AMRAP of:
6 Pull Ups
8 Push Ups
10 Jumping Lunges

SABATO 31/01/15
2015-01-31
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3
For Time:
150 1-Arm-KB Swing @24/16
150 Sit Ups
150 Burpees over plate
150 OH Plate Sit Up @10/5kg
150 Russian KB Swing @24/16kg

VENERDI 30/01/15
2015-01-30
WARM UP WOD
3 rounds not for time
5 GHD Hip& Back Extension
10 Down& Ups
15 Step Ups on box
SKILLS
Pistol progression
WOD
6 Intervals, 2’ON, 2’ OFF
200mt Row
ME Negative Pistols

GIOVEDI 29/01/15
2015-01-29
WARM UP
10’ Groups Dynamics & Mobility
WL STRENGTH
Push Jerk – 6 x 4
WOD
EMOM 16’
Odd – 7 MedBall Clean @9/7kg
Even – 10/15 Cal Row

MERCOLEDI 28/01/15
2015-01-28
WARM UP WOD

3 rounds not for time
10 Face the Wall Squat with KB
10 Scapula retraction
10 Gymnastic Burpees
WOD “CINDY”

AMRAP 20’
5 Push Ups
10 Pull Ups
15 Air Squat

MARTEDI 27/01/15
2015-01-27
WARM UP WOD
4 rounds not for time
20m Backward Bear Crawl
10 Backward Walking Lunges

STRENGTH
Bench Press – 7 X 3, tempo 33×1, rest as needed
WOD
12’ AMRAP
200mt Run
7 Front Squat @60/40kg
7 Burpees
7 Toes-to-Bar

LUNEDI 26/01/15
2015-01-26
WARM UP
DOUBLE TABATA (8’ in total, 20”ON, 10”OFF)
Alternating Jumping Jack and Mountain Climber
WL
Hang Squat Snatch + Hang Power Snatch – 6X 1+ 1, rest as needed
WOD
AMRAP 15’
6 KB Snatch Alt arm @20/12kg
12 KB Swing
24 Double Unders
