Crossfit Segrate

LUNEDI' 8/10/18
2018-10-08
WEIGHTLIFTING
10’ EMOM
1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)

METCON
3 ROUNDS FOR TIME (cap 18’)
RX:
75 DUs
50 AIR SQUAT
15 POWER CLEAN 60/40Kg

INTERMEDIATE:
150 SUs
50 AIR SQUAT
15 POWER CLEAN 45/30Kg

BEGINNER:
1:00 SINGLE UNDERS
30 AIR SQUAT
12 POWER CLEAN by feel

MARTEDI' 9/10/18
2018-10-09
METCON
5 INTERVALS: 2:30 ON – 2:30 OFF
RX:
20 BOX JUMP OVER 60/50cm
10 WALL BALL 20/14lbs
MAX DBs DEADLIFT 25/15Kg

INTERMEDIATE:
20 BOX JUMP OVER 50/40cm
10 WALL BALL 14/12lbs
MAX DBs DEADLIFT 15/10Kg

BEGINNER:
14 BOX STEP OVER 50/40cm
10 WALL BALL by feel
15 DBs DEADLIFT by feel

MERCOLEDI' 10/10/18
2018-10-10
METCON
TEAM OF 2
AMRAP 30’
RX:
500m ROW
400m RUN
4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)

INTERMEDIATE:
500m ROW
400m RUN
4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP, 10 KNEES PUSHUP, 15 AIR SQUAT)

BEGINNER:
400m ROW
200m RUN
4 ROUNDS OF MINI CINDY (4 RING ROW, 8 KNEES PUSHUP, 12 AIR SQUAT)

*Switch as needed

GIOVEDI' 11/10/18
2018-10-11
GYMNASTIC
EVERY 45’’ x 8 SETS
RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR
INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR
BEG: 5 KNEES TO CHEST

METCON
AMRAP 12’
RX:
10 KB SWING 24/16Kg
8 HANDSTAND PUSHUP
6 V-UP

INTERMEDIATE:
10 KB SWING 16/12Kg
10 PARALLETTE PUSHUP
6 TUCK CRUNCH

BEGINNER:
10 KB SWING by feel
8 PUSHUP
6 Ab-Mat SITUP

VENERDI' 12/10/18
2018-10-12
WEIGHTLIFTING
EVERY 1:30 x 10 SETS (15’)
3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY

METCON
EMOM x 10’
RX:
8 LATERAL BURPEES
5 POWER SNATCH 40/30Kg

INTERMEDIATE:
8 LATERAL BURPEES
5 POWER SNATCH 30/20Kg

BEGINNER:
5 BURPEES
4 HANG POWER SNATCH by feel

SABATO 13/10/18
2018-10-13
TEAM WOD OF 2
25’ AMRAP – SWITCH EVERY FULL ROUND
30 DU
10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM
10 HANG POWER CLEAN 60/45 KG
10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

LUNEDI' 15/10/18
2018-10-15
METCON
4 ROUNDS FOR TIME (cap 20’)
RX:
21 DEADLIFT 60/40Kg
15 BOX JUMP OVER 60/50cm
9 PUSH JERK 60/40Kg

INTERMEDIATE:
21 DEADLIFT 45/25Kg
15 BOX JUMP OVER 50/40cm
9 PUSH JERK 45/25Kg

BEGINNER:
21 KB DEADLIFT by feel
15 BOX STEP OVER by feel
9 STOH by feel

MARTEDI' 16/10/18
2018-10-16
METCON
30 INTERVALS: 40’’ ON – 20’’ OFF
RX:

CAL ASSAULT BIKE
SUMO DEADLIFT HIGH PULL 50/30Kg
BURPEES BOX JUMP 60/50cm
WALL BALL 20/16lbs
PLATE GTOH 20/15Kg
REST

INTERMEDIATE:

CAL ASSAULT BIKE
SUMO DEADLIFT HIGH PULL 40/25Kg
BURPEES BOX JUMP 50/40cm
WALL BALL 16/12lbs
PLATE GTOH 15/10Kg
REST

BEGINNER: (30’’ ON – 30’’ OFF)

CAL ASSAULT BIKE
KB SUMO DEADLIFT HIGH PULL by feel
BURPEES
WALL BALL by feel
PLATE GTOH 10/5Kg
REST

MERCOLEDI' 17/10/18
2018-10-17
TEST: HELEN
3 ROUNDS FOR TIME (cap 16)
RX:
400m RUN
21 KB SWING 24/16Kg
12 PULL UP
INTERMEDIATE:
400m RUN
21 KB SWING 16/12Kg
12 BANDED PULL UP
BEGINNER:
400m RUN
15 KB RUSSIAN SWING by feel
12 RING ROW

GIOVEDI' 18/10/18
2018-10-18
MIDLINE
9’ EMOM
125-35’’ HOLD IN HOLLOW BODY POSITION
225-35’’ HOLD IN SUPERMAN POSITION
315-20’’ RIGHT + 15-20’’ LEFT LATERAL PLANK
METCON: “CRAZY ANNIE”
FOR TIME (cap 20’)
RX:
100 – 80 – 60 – 40 – 20 DUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP
200m RUN AFTER EACH ROUND
INTERMEDIATE:
150 – 120 – 90 – 60 – 30 SUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP
200m RUN AFTER EACH ROUND
BEGINNER:
80 – 60 – 40 – 20 – 10 SUs
40 – 30 – 20 – 10 – 5 Ab-Mat SIT UP
100m RUN AFTER EACH ROUND

VENERDI' 19/10/18
2018-10-19
METCON
FOR TIME
RX:
15 – 12 – 9 (cap 10’)
CAL ROW
POWER SNATCH 40/30Kg
REST 5:00
15 – 12 – 9 (cap 10’)
BURPEES
CLEAN AND JERK 40/30Kg

INTERMEDIATE:
15 – 12 – 9 (cap 10’)
CAL ROW
POWER SNATCH 30/20Kg
REST 5:00
15 – 12 – 9 (cap 10’)
BURPEES
CLEAN AND JERK 30/20Kg

BEGINNER:
12 – 9 – 6 (cap 10’)
CAL ROW
POWER SNATCH by feel
REST 5:00
12 – 9 – 6 (cap 10’)
BURPEES
CLEAN AND JERK by feel

SABATO 20/10/18
2018-10-20
TEAM WOD OF TWO
AMRAP 20′
21 KB SWING 24/16Kg
15 DOUBLE KBs BOX STEP OVER 24/16Kg
9 BAR MUSCLE UP / CHEST TO BAR / PULL UP
*SWITCH AS NEEDED

LUNEDI' 22/10/18
2018-10-22
STRENGTH
IN 12’
BUILD A HEAVY SET OF 5 THRUSTERS

METCON
AMRAP 7’
LADDER +3
RX:
3 THRUSTER 40/30Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUNDS

INTERMEDIATE:
3 THRUSTER 30/20Kg
3 LATERAL BURPEES
*ADD 3 REP EVERY ROUND

BEGINNER:
3 MEDBALL SQUAT 16/12 lbs
3 DOWN & UP
*ADD 3 REP EVERY ROUND

MARTEDI' 23/10/18
2018-10-23
METCON
AMRAP 15’
RX:
30 DUs
15 POWER CLEAN 50/35Kg
30 DUs
15 TOES TO BAR

INTERMEDIATE:
60 SUs
15 POWER CLEAN 40/25Kg
60 SUs
15 KNEES TO CHEST

BEGINNER:
45 SUs
15 POWER CLEAN by feel
45 SUs
15 Ab-Mat SIT UP

MERCOLEDI' 24/10/18
2018-10-24
STRENGTH
DEADLIFT
EVERY 2:00 x 5 SET
3 REP (HEAVY/CLIMBING)

METCON
TEAM OF 2
AMRAP 18’
RX:
7 DEADLIFT 100/70Kg
200m RUN
7 BURPEES

INTERMEDIATE:
7 DEADLIFT 70/45Kg
200m RUN
7 BURPEES

BEGINNER:
7 DEADLIFT by feel
100m RUN
7 DOWN & UP

*SWITCH EVERY ROUND

GIOVEDI' 25/10/18
2018-10-25
INTERVALS
4:00 ON – 4:00 OFF x 3 SETS
AMRAP
RX:
21/18 CAL ROW
15 POWER SNATCH 50/35Kg
9 BOX JUMP OVER 60/50cm

INTERMEDIATE:
21/18 CAL ROW
15 POWER SNATCH 40/25Kg
9 BOX JUMP OVER 50/40cm

BEGINNER:
15/12 CAL ROW
9 POWER SNATCH by feel
6 BOX STEP OVER by feel

*RESTART FROM WHERE YOU FINISHED IN THE LAST ROUND

VENERDI' 26/10/18
2018-10-26
METCON
AMRAP 20’
RX:
7 CHEST TO BAR
14 ALT. PISTOL
21 V-UP

INTERMEDIATE:
7 PULL UP
14 ALT PISTOLS (with mb behind)
21 TUCK CRUNCH

BEGINNER:
10 RING ROW
14 MEDBALL SQUAT 16/12lbs
21 Ab-Mat SITUP

SABATO 27/10/18
2018-10-27
TEAM WOD OF 2
WITH A RUNNING CLOCK:

FROM 0 TO 10:

find 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift )
Working only one at time with same barbell

SCORE: Total weight of two best lift.

FROM 11 TO 25:

FOR TIME: Karen
150 wall ball @9/6 Kg
In the remaining time:
max effort DL with highest weight found before.

SCORE: Total reps.

LUNEDI' 29/10/18
2018-10-29
STRENGTH
EVERY 2:00 x 6 SET
8 FRONT SQUAT + 10 PUSH UP

METCON
TEST: ANNIE (CAP 10’)
RX:
50 – 40 – 30 – 20 – 10
DUs
Ab-Mat SIT UP

INTERMEDIATE:
100 – 80 – 60 – 40 – 20 SUs
50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP

BEGINNER:
AMRAP 8’
30 SUs
15 Ab-Mat SIT UP

MARTEDI' 30/10/18
2018-10-30
MIDLINE
9’ EMOM

5-7 STRICT TOES TO BAR
8-10 GOOD MORNING WITH PLATE
40’’ WEIGHTED PLANK

METCON
5 INTERVALS 2:00 ON – 2:00 OFF
LADDER +3
RX:
3 KB SNATCH 24/16Kg
3 BURPEES
*ADD 3 REP EVERY ROUND

INTERMEDIATE:
3 KB SNATCH 16/12Kg
3 BURPEES
*ADD 3 REP EVERY ROUND

BEGINNER:
2 DB SNATCH by feel
2 DOWN & UP
*ADD 2 REP EVERY ROUND

MERCOLEDI' 31/10/18
2018-10-31
STRENGTH
EVERY 2:00 x 5 SET
3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE

METCON
3 ROUNDS FOR TIME
RX:
12 DEADLIFT 100/70Kg
15 BOX JUMP 60/50cm
18 BURPEES

INTERMEDIATE:
12 DEADLIFT 80/50Kg
15 BOX JUMP 50/40cm
18 BURPEES

BEGINNER:
9 DEADLIFT by feel
12 BOX STEP UP 50/40cm
15 BURPEES

CAP TIME 15 MIN

GIOVEDI' 1/11/18
2018-11-01
BE READY FOR THE UNKNOWN

VENERDI' 2/11/18
2018-11-02
INTERVAL WOD
2:00 ON – 2:00 OFF x 5 SET
RX:
12/9 CAL ROW
8 PULL UP
MAX ALT ARM KB CLUSTER @24/16Kg

INTERMEDIATE:
12/9 CAL ROW
8 BANDED PULL UP
MAX ALT ARM KB CLUSTER @20/12Kg

BEGINNER:
9/6 CAL ROW
8 RING ROW
10 ALT ARM KB CLUSTER by feel

SABATO 3/11/18
2018-11-03
METCON
5 ROUNDS FOR TIME
50 DOUBLE UNDER
25 PUSH UP HAND RELEASE
5 POWER SNATCH 60/45Kg

LUNEDI' 5/11/18
2018-11-05
STRENGTH
BACK SQUAT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 7’
RX:
10 WALL BALL 20/14LBS
10 PUSHUP

INTERMEDIATE:
10 WALL BALL 16/12 LBS
10 KNEES PUSHUP

BEGINNER:
8 WALL BALL (LOWER TARGET)
8 KNEES PUSHUP

MARTEDI' 6/11/18
2018-11-06
MIDLINE
3 SET
1’ WEIGHTED PLANK
10 WEIGHTED GHD HIP EXTENSION
20 KB RUSSIAN TWIST
REST 1:00

METCON
4 INTERVALS 3:00 ON – 3:00 OFF
RX:
200m RUN
8 CHEST TO BAR
6 POWER CLEAN 60/40Kg
MAX BURPEES

INTERMEDIATE:
200m RUN
8 PULL UP
6 POWER CLEAN 50/35Kg
MAX BURPEES

BEGINNER:
100m RUN
8 RING ROW
6 POWER CLEAN by feel
MAX BURPEES

MERCOLEDI' 7/11/18
2018-11-07
STRENGTH
STRICT PRESS
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
3 ROUNDS FOR TIME
RX:
20 PUSH PRESS 60/40Kg
20 BOX JUMP 60/50cm

INTERMEDIATE:
20 PUSH PRESS 50/30Kg
20 BOX JUMP 50/40cm

BEGINNER:
20 PUSH PRESS by feel
20 BOX STEP UP

CAP TIME 9 MIN

GIOVEDI' 8/11/18
2018-11-08
METCON
AMRAP 25’
RX:
100 SINGLE UNDERS
20 TURKISH GET UP 24/16Kg
15m BEAR CRAWL
10 STRICT TOES TO BAR
15 GOBLET SQUAT 24/16Kg

INTERMEDIATE:
100 SINGLE UNDERS
20 TURKISH GET UP 16/12Kg
15m BEAR CRAWL
10 STRICT KNEES TO ELBOWS
15 GOBLET SQUAT 16/12Kg

BEGINNER:
80 SINGLE UNDERS
20 TURKISH GET UP by feel
15m BEAR CRAWL
10 STRICT KNEES TO CHEST
15 GOBLET SQUAT by feel

VENERDI' 9/11/18
2018-11-09
STRENGTH
DEADLIFT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 8’
RX:
MAX LATERAL BURPEES OVER THE BAR
EMOM: 6 POWER SNATCH 60/40Kg

INTERMEDIATE:
MAX LATERAL BURPEES OVER THE BAR
EMOM: 6 POWER SNATCH 40/25Kg

BEGINNER:
MAX BURPEES
EMOM: 6 POWER SNATCH by feel

*FIRST MINUTE STARTS FROM POWER SNATCH

SABATO 10/11/18
2018-11-10
TEAM WOD OF TWO:
AMRAP 20′
10 SYNCHRO ALT ARM DB SNATCH
10 SYNCHRO DB OH LUNGES
10 BURPEES OVER THE DB

DUMBELL: 20/10Kg
