Crossfit Segrate

GIOVEDI 03/12/15
2015-12-03
WARM UP
20’ Groups Dynamics & ROW Drills
WOD
1-Aerobic Development
4-5 x 500mt Row
Rest 1:1
2-TABATA (8 x 20” ON,10” OFF)
Wall Ball @ 9/6 Kg

MERCOLEDI 02/12/15
2015-12-02
WARM UP
10’Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom pos 3” 5 x 4
A2- Pike Push Ups 5 x 5-8
A3- Side Plank 5 x 30” + 30”
WOD
7 Rounds of:
14 DB Snatch alt arm @ 20/10 Kg
7 DBs Push Press @ 20/10 Kg
21 DU

MARTEDI 01/12/15
2015-12-01
WARM UP
10’ Groups Dynamics & Mobility
GYM
KIPPING PULL UP
EMOM 12’
Odd 3-6 Kipping Pull Ups
Even 10-12 KB Russian Swing
WOD
AMRAP 14’
5 TTB
7 Hang Power Clean@ 50/35 Kg
9 Deadlift @ 50/35 Kg
200 mt Row (w 150mt)

Lunedì 30 Novembre
2015-11-30
WARM UP
10’ Groups Dynamics & Mobility
WL SQUAT SNATCH –
EMOM 12’ 2-3 Reps @ climbing weight holding bottom pos 3” each rep
WOD
75 OHS for time @ 50/25Kg
Every min 5 Burpees

VENERDI 27/11/15
2015-11-27
WARM UP 10’ Groups Dynamics & Mobility
WOD 30’ AMRAP
800mt Run -then-
3 Rounds of:
10 Wall Ball @ 9/6 Kg
12 Burpees Plate
20 DU (or 50 SU)

GIOVEDI 26/11/15
2015-11-26
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 6 x 3 @ climbing weight
A2- GHD Hip extension 6 x 6-8
Rest 90”
WOD AMRAP 15’
Ladder Up 3-6-9-…
SDHP @ 40/25 Kg
Down and Up
Lateral Box Jump Overs

MERCOLEDI 25/11/15
2015-11-25
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
EMOM 18’
Odd 3 Deadlift @ climbing weight every set
Even Strict 3-5 TTB/K2C
WOD
5 Rounds:
12 Cal Row all out
12 Hang Power Snatch @ 40/25 Kg

MARTEDI 24/11/15
2015-11-24
WARM UP
10’ Groups Dynamics & Mobility
GYM: RING MUSCLE UP
10-15’ in EMOM Style 1-3 reps/transition
WOD
5 rounds of:
30” Pull Ups for max reps
30” rest
30” Push Ups for max reps
30” rest
30” Air Squat for max reps
30” rest
30” Run 10mt for max Shuttle (touch the ground with 2 hands every shuttle then turn)
30” rest

LUNEDI 23/11/15
2015-11-23
WARM UP
10’ Groups Dynamics & Mobility
WL
POWER CLEAN CYCLING–
EMOM 10’ 3-4 Reps catch pos 3” each reps
WOD
5-10-15-20 Reps of:
Front Squat @ 60/35 Kg
Power Clean @ 60/35 Kg
Push Press @ 60/35 Kg

SABATO 21/11/15
2015-11-21
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go every round:
10 Rounds each member:
100mt Run
7 Medball Clean @ 9/6Kg
7 TTB/K2E
7 Burpees
Cash Out:
200Sit Ups for time each time, I go-you go as needed.

VENERDI 20/11/15
2015-11-20
WARM UP
10’ Groups Dynamics & Mobility
WOD
2 Rounds of:
2’ For max mt Row
2’ For max Box Jump Overs
2’ For maxHang Power Clean & Press @ 50/35 Kg
2’ For Max Pull Ups
2’ REST

GIOVEDI 19/11/15
2015-11-19
WARM UP 10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Strict Ring Dip 4 x 5-8
A2- Reverse Angel 4 x 8-10
A3- 1-leg-V Ups 4 x 8-10 each side
WOD
3 Rounds of:
6 KB Snatch DX @ 24/16 Kg
12 1-Arm-KB-Swing DX @24/16 Kg
50 DU (or 100 SU)
6 KB Snatch SX @ 24/16 Kg
12 1-Arm-KB-Swing SX @24/16 Kg

MERCOLEDI 18/11/15
2015-11-18
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- 1-Arm-DB-Row 4 x 8 each arm
A2- Bench Press narrow grip 4 x 5
A3- Plank Hold 4 x 1′
WOD
For time: 21-15-12-9
DL @ 80/55
SIT UP *2

Martedì 17 Novembre
2015-11-17
WARM UP 10’ Groups Dynamics & Mobility
GYM: Kipping K2E/TTB
EMOM 10’
Odd 2-6 Kipping K2E/TTB for quality
Even 10-15 DU (or 30” Practice )
WOD
AMRAP 12’
5 HSPU / 7 Push Up
7 DB Hang Squat Clean Thruster @ 20/10 Kg
12/9 Cal Row All out

Lunedì 16 Novembre
2015-11-16
WARM UP 10’ Groups Dynamics & Mobility
WL: POWER SNATCH CYCLING
EMOM 10’ 3-4 Reps holding catch pos 3” each reps
WOD 20-16-10 Reps of:
Power snatch @ 45/25
Kg Back Rack Lunges alt leg @ 45/25 Kg
Over the Bar Burpees

LUNEDI 16/11/15
2015-11-16
WARM UP
10’ Groups Dynamics & Mobility
WL
POWER SNATCH CYCLING
EMOM 10’ 3-4 Reps holding catch pos 3” each reps
WOD
20-16-10 Reps of:
Power snatch @ 45/25 Kg
Back Rack Lunges alt leg @ 45/25 Kg
Bar Facing Burpees

SABATO 14/11/15
2015-11-14
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 3, I go-you go as needed:
Cash In: 400mt Run Each member with 15/10 Kg plate
30 Burpees Pull Ups
60 DB Snatch @ 20/10 Kg
90 Abmat sit ups
-400mt Run Each member with 15/10 Kg plate
90 Abmat sit ups
60 DB Snatch @ 20/10 Kg
30 Burpees Pull Ups
Cash Out: 400mt Run Each member with 15/10 Kg plate

VENERDI 13/11/15
2015-11-13
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 6 x 2 @ climbing weight each set
A2- GHD Hip& Back extension 6 x 6-8
Rest 90”
WOD
5 Intervals 1’30” ON, 1’30” OFF
15/12 Wall Ball @ 9/6 Kg
10 Power Clean @ 45/25 Kg
ME Push Press @ 45/25 Kg

GIOVEDI 12/11/15
2015-11-12
WARM UP
10’ Groups Dynamics & Mobility
WOD
AMRAP 25’:
10 OHS empty barbell
20mt Bear Crawl
12 One Arm KB Press (6/6) @ by feel
20mt Bear Crawl
30 Mountain Climber
20mt Bear Crawl
30 DU
20mt Bear Crawl

MERCOLEDI 11/11/15
2015-11-11
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Chin Up Strict 8 x 3-5
A2- Tuck Hold on parallette 8 x 15-20”
Rest 90”
WOD
5 rounds for time of:
250m Row all out
12 Burpees Over the Row
-Rest 1’ between rounds-

MARTEDI 10/11/15
2015-11-10
WARM UP
10’ Groups Dynamics & Mobility
EMOM 12’
Odd 15 KB Swing 24/16 KG
Even15 UB Abmat Sit Ups
WOD: Forza Walter Onlus
Team of 4: 300 Power Snatch for time @35/25 KG

LUNEDI 09/11/15
2015-11-09
WARM UP
10’ Groups Dynamics & Mobility
WL: SPLIT JERK
From the ground 5 x 3 @ climbing weight holding top pos 3”
WOD
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar
-Rest 4′-
6’ AMRAP of:
5 Push Jerk @ 60/40 Kg
7 Deadlift
9 Burpees over The bar

SABATO 07/11/15
2015-11-07
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2, I go-you go as needed:
Cash In: 100 KB Swing @ 24/16 Kg
5 Rounds of:
30 TTB/K2E
30 Cal Row
30 Thruster empty bb

VENERDI 06/11/15
2015-11-06
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- DB Strict Press tempo 2020 4 x 8 each arm
A2- KB Deadlift 4 x 8 each leg
Rest 90”
WOD
5 Rounds of:
30” Max Reps HS HOLD against Wall/ wall climb/ Plank hold on Hands
30” Rest
30” Max Reps Burpees
30” Rest
30” Max reps KB SDHP @ 40/25 Kg
30” Rest

GIOVEDI 05/11/15
2015-11-05
WARM UP
10’ Groups Dynamics & Mobility
WOD LONG CHIPPER CROSSFIT GAMES 2015
For time:
1000 mt Run
25 Madball Clean @ 20/14 lbs
25 Box Jump Overs
25 Pull Up (scaled down if necessary to 15)
50 Wall Ball @ 20/14 lbs
25 Pull Up (scaled down if necessary to 15)
25 Box Jump Overs
25 Madball Clean @ 20/14 lbs
MIDLINE
Max Plank Hold (Target for advance 4-5’)

MERCOLEDI 04/11/15
2015-11-04
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat holding bottom pos 3” 5 x 3
A2- Superman Hold 5 x 30”
WOD
For time:
12-9-6 Reps of:
Power clean @ 60/35Kg
Cal Row

MARTEDI 03/11/15
2015-11-03
WARM UP
10’ Groups Dynamics & Mobility
GYM
KIPPING RING DIP
EMOM 12’
Odd 3-5 Kipping Ring dip
Even 8-10 Tuck Crunch
WOD
AMRAP 10’
15 Push Press @ 45/25 Kg
15 OTB Burpees

Lunedì 2 novembre
2015-11-02
WARM UP
10’ Groups Dynamics & Mobility
WL: POWER SNATCH + OHS
Emom 7′: 2+2 @ climbing
WOD 10 Rounds of:
5 Pull ups
10 DB Snatch alt arm @ 20/10 Kg
100+100mt Sprint Run

SABATO 31/10/15
2015-10-31
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3, I go –You go every rd:
8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run
-rest 2’-
8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs
-rest 2’-
8’ to establish max rounds of: 5 Thruster @ 50/30Kg– 10 OTB Burpees

VENERDI 30/10/2015
2015-10-30
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
25’AMRAP:
3′ Jump Rope (SU)
4 Rounds of: 8 V ups, 8 Ring Rows, 8 Down& Ups
800mt Run
4 Rounds of: 10 Abmat Sit Ups, 12 Superman Hip Extensions
