Crossfit Segrate

MARTEDI 25/08/15
2015-08-25
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Bulgarian Split Squat 3 x 8-10 each leg
A2- DB Ranegate Rows 3 x 6-8 each arm
A3- Parallette pass Through 3 x 8
WOD
From CF Games 2015 – Master -”SQT”
3 Rounds of:
10 Snatch (anyhow) @ 40/25 Kg
200mt Sprint Run (4 x 50mt)

LUNEDI 24/08/15
2015-08-24
WARM UP
10’ Groups Dynamics & Mobility
SKILLS HS HOLD and HSPU Strict
EMOM 16′
Odd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes, alternate every round )
Even 20” V ups
WOD
AMRAP 12′
Ladder Up 2-4-6-8-…
Power Clean @ 50/ 35 Kg
Push Press @ 50/35 Kg
OTB Burpees

CLOSED! HAPPY SUMMER HOLIDAYS
2015-08-22, 2015-08-20, 2015-08-19, 2015-08-18, 2015-08-17, 2015-08-14, 2015-08-13, 2015-08-12 and 2 more dates

CLOSED!
2015-08-16

BUON FERRAGOSTO!
2015-08-15

SABATO 08/08/15
2015-08-08
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2
Complete:
200 KB Swing@ 24/16 Kg
100 Cal Row
200 Plate GTOH @ 20/15 Kg

VENERDI 07/08/15
2015-08-07
WARM UP
10’ Groups Dynamics & Mobility
GYM: Strict Ring Dip & Kipping Ring Dip
EMOM 12′
Odd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top & Bottom position Hold for 5-10” each)
Even: 10 Flutter Kick (each leg)

WOD
3 Rounds of:
21 SDHP @ 40/25 Kg
12 Front Rack Lunges @ 40/25 Kg
400mt Run

GIOVEDI 06/08/15
2015-08-06
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin up holding chin over the bar 3” 3×4-6
A2- Bench Press 3×5
A3- GHD Sit Ups 3×8-10
WOD:
AMRAP 10′
10/15 Cal Row
8 Burpees over the Row
6 K2E / TTB

MERCOLEDI 05/08/15
2015-08-05
WARM UP
10’ Groups Dynamics & Mobility
WL
2 Sets of:
– 10 Muscle Snatch from Hang
– 10 Snatch Balance
@ empty BB (or less) as a warm up
Work up to 3RM HANG POWER SNATCH – then drop down to 65/75% 3RM and do the following
WOD
AMRAP 5′:
7 Hang Power Snatch
7 Box Jump
-Rest 3′-
AMRAP 5′
7 OHS (same weight as HPWS)
30 DU

MARTEDI 04/08/15
2015-08-04
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 25′
100mt (50 dx +50 sx) 1 arm KB Farmer Carry
1 Round of Cindy
100mt (50 dx +50 sx) 1 arm KB Front Rack Carry
20 Mountain Climber

LUNEDI 03/08/15
2015-08-03
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH
A1- Back Squat 3 x 3 Holding bottom pos 3”
A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90”
WOD 5 Intervals 1’30” ON , 1’30” OFF
AMRAP
7 DB Thruster @ 20/10 Kg
5 Burpees @ 20/10 Kg

SABATO 01/08/15
2015-08-01
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD
AMRAP 6′ : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups
-rest 3′-
AMRAP 6′: 3 Wall Climb – 6 Burpees
-rest 3′-
AMRAP 6‘: 100mt Run (50+50 shuttle) – 20 Air Squat UB
– Members switch every rounds

VENERDI 31/07/2015
2015-07-31
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Strict Press Behind Neck SN Grip 3 x 8-10
A2- DB Step Ups 3 x 10 each leg
Rest 90”
WOD
6 Rounds of:
15/10 cal Row
12 KB Swing @ 32/20 Kg
5 Power Snatch @ 50/35 Kg

GIOVEDI 30/07/2015
2015-07-30
WARM UP:
10’ Groups Dynamics & Mobility
WL
1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8′ – @ climbing weight every set
WOD
12′ AMRAP
5 Hang Power Clean @ 60/40 Kg
10 K2E
12 Lateral Box Jumps

MERCOLEDI 29/07/2015
2015-07-29
WARM UP:
10’ Groups Dynamics & Mobility
WOD
20′ AMRAP
15” 1-Arm DX Plank Hold
7 Down & ups
15” 1-Arm SX Plank Hold
21 DU/ 42 SU
200mt OH Plate Carry @ 20/15 Kg

MARTEDI 28/07/2015
2015-07-28
WARM UP:
10’ Groups Dynamics & Mobility
GYM
KIPPING HSPU
EMOM 6′ 2-5 Reps for quality
WOD
15’AMRAP:
4 DB Man Maker (1 rep= 1 row, 1 push up, 1 row, 1 push up, 1 sq cl into thruster) @ 20/10 kg
8 Sit Up
10 TTB/K2E/K2C
15 Walking Lunges

Lunedì 27 Luglio
2015-07-27
WARM UP: 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
EMOM 16′
Odd 3 Thruster @ climbing weight every 2 sets
Even 3-5 chin ups strict

WOD 9-15-21 reps:
Thruster @ 40/30 Kg
Burpees Pull Ups

SABATO 25/07/2015
2015-07-25
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Cash In: 3′ MAX REPS Syncro Jumping Lunges (2 members work at same time)
100 Sit Ups
50 KB Goblet Squat @ 32/24 Kg
40 Syncro Burpees Box Jump (2 members work at same time)
300mt (switch every 50mt) bear crawl

VENERDI 24/07/2015
2015-07-24
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- TTB-K2E Strict 3/4 x 5-7
A2- 1 leg KB Deadlift 3/4 x 8 each leg
Rest 60”
WOD
15′ LADDER UP
Ring Dip 2-4-6-..
Deadlift 3-6-9-..@80/60 Kg
Wall Ball 5-10-15-..@ 9/6 Kg

GIOVEDI 23/07/2015
2015-07-23
WARM UP:
10’ Groups Dynamics & Mobility
WL
8 sets (90”) 3 SN PULL from ground + 2 HANG POWER SN
WOD
15′ AMRAP
12 OHS @ 35/25 Kg
12 Cal Row

MERCOLEDI 22/07/2015
2015-07-22
WARM UP: 10’ Groups Dynamics & Mobility
MIDLINE:
Emom 8′: 15-20” Parallette L-sit/ tuck L-sit
WOD 6 Intervals 1’30” ON, 1’30”
200mt Run
ME 1 – Arm- KB Clean & Press alt arm every rep @ 24/16 Kg
