Crossfit Segrate

MERCOLEDI 23/03/2016
2016-03-23
STRENGTH:
A1- Front Squat – 4 x 8
A2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30”
Rest 60”
WOD:
9-15-21 Reps of:
Thruster @ 40/30Kg
TTB / K2C

MARTEDI 22/03/2016
2016-03-22
WARM UP:
10’ Groups Dynamics & Mobility
SKILLS
KB Snatch – review and practice as a warm up for the following wod
WOD
AMRAP 18’
20 alt arm KB Snatch @ 24/16Kg
30 DU or 60 SU
40 Sit Ups

LUNEDI 21/03/2016
2016-03-21
WL
POWER CLEAN + POWER JERK – 2RM of the day
WOD:
5 Intervals 1’30” ON, 1’30” OFF
AMRAP
7 Power clean @ 50-60% RM just found pw cl & jerk
7 Jerk @ 50-60% RM just found pw cl & jerk
7 Box jump Over

SABATO 19/03/2016
2016-03-19
CINDY
As many rounds as possible in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

VENERDI 18/03/2016
2016-03-18
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
Open Wod 16.4

GIOVEDI 17/03/2016
2016-03-17 08:00 - 17:00 (Europe/Rome)
WARM UP:
10’ Groups Dynamics & Mobility
SKILLS: Pistols
WOD:
“KB Annie”
50-40-30-20-10 Reps:
KB Russian Swing @ 24/16 Kg
Sit Up

MERCOLEDI 16/03/2016
2016-03-16
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
20’ AMRAP,
500mt Row
-then-
3 Rounds of:
8 DB Box overs @ 15/7,5 Kg
8 DB Push Press @ 15/7,5 Kg
8 Tuck Crunch

MARTEDI 15/03/2016
2016-03-15
WARM UP:
10’ Groups Dynamics & Mobility
BB STRENGTH:
Closed Grip Bench Press 4 x 6
WOD:
21-15-9 of:
SDHP@ 40/30Kg
OTB Burpees
DU x 3 (63-45-27) or SU 100-75-50

Lunedì 14 Marzo
2016-03-14
Warm up: 10′ group dynamics and mobility
OHS: 4*4 @ climbing weight
WOD: AMRAP 10’:
10 PW CL @ 45/30Kg
7 Back Squat @ 45/30Kg
5 Push Up h/off

SABATO 12/03/2016
2016-03-12
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
5 Rounds: (switch as needed)
2 MIN Max Reps Deadlift@ 40% of 1RM
2 MIN Max Reps Sit-Up
2 MIN Max Reps Burpees

VENERDI 11/03/2016
2016-03-11
16:3

GIOVEDI 10/03/2016
2016-03-10
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground)
A2- 30” Plank
Rest 60”
WOD:
AMRAP 12’:
6 Hang Squat Snatch @ 50/30Kg (power + OHS for beginners)
6 Pull Up
6 OTB Burpees

MERCOLEDI 09/03/2016
2016-03-09
WARM UP:
10’ Groups Dynamics & Mobility
GYM SKILLS
ROPE CLIMB
WOD:
4 Intervals 3’ON, 3’ OFF
AMRAP:
20/15 Cal Row
10 TTB
10 Push Up

Martedì 8 Marzo
2016-03-08
WARM UP 10’ Groups Dynamics & Mobility
WOD AMRAP 25’
50 DU/100SU
-then- 2 Rounds of:
4 alt Arm KB TGU @ 24/12 Kg
12 alt Arm KB Russian Swing @ 24/12 Kg
15 Lunges / 15 Abmat Sit Up (alternating every round)

LUNEDI 07/03/2016
2016-03-07
WARM UP:
10’ Groups Dynamics & Mobility
WL
Power Clean & Jerk Cycling
5 x 5 reps every 90”
WOD:
4 Rounds all out of:
250mt Row
10 Power clean & Jerk @ 45/35 Kg
10 burpees over the bar
-rest 60” after each round

SABATO 05/03/2016
2016-03-05
WARM UP:
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
All team must complete, switching as needed:
Cash In: 100DU or 250 SU
3 Rounds of:
30 Pull Up
30 Wall Ball @ 9/6 Kg
30 Sit Ups
30 Cal Row
Cash In: 100DU or 250 SUV

VENERDI 04/03/2016
2016-03-04
16:2

GIOVEDI 03/03/2016
2016-03-03
WARM UP:
10’ Groups Dynamics & Mobility
WL: Power Snatch Cycling
5 x 5-7 reps every 90”
WOD:
5 Intervals 1’30” ON, 1’30” OFF
10/15cal Row
ME Power Snatch @ 35/25Kg

MERCOLEDI 02/03/2016
2016-03-02
WARM UP:
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH:
A1- Deadlift 4 x 5
A2- TTB 4 x 8-10
WOD:
For Time:
Ladder
10-9-8-7-6-5-4-3-2-1 Med Ball Clean @ 9/6Kg
1-2-3-4-5-6-7-8-9-10 Push press @ 45/35Kg

MARTEDI 01/03/2016
2016-03-01
WARM UP:
10’ Groups Dynamics & Mobility
GYM SKILLS KIPPING HSPU
EMOM 10’
Odd 2/4 Reps for quality or 1-2 kick into push up
Even 10 One leg V-Up
WOD
4 Rounds of:
24 Alt arm DB Snatch @ 20/10 Kg
24 burpees
24 Box jump

Lunedì 29 Febbraio
2016-02-29
WARM UP 10’ Groups Dynamics & Mobility
WL OHS from the ground – 5RM in 15’
WOD “Helen”
3 Rounds of:
400mt Run
21 KB Swing @ 24/16 Kg
12 Pull Up

SABATO 27/02/16
2016-02-27
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 3, switch as needed
Cash In 120 DB Snatch alt arm @ 20/10 Kg
90 Hang Power Clean & Press @ 50/35 Kg
60 Thruster @ 50/35 Kg
30 HSPU Strict or 18 wall climb
Cash out: 1200 1-arm OH DB carry (switch hand as needed) @ 20/10 Kg – switch every 200mt

VENERDI 26/02/16
2016-02-26
WARM UP
10’ Groups Dynamics & Mobility
WOD
16.1

GIOVEDI 25/02/16
2016-02-25
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Back Squat 4*3
A2- DBs Strict Press 4*6
Rest 60”
WOD
5 Rounds of:
12 Box Jump
12 Wall Ball @ 9/6 Kg
12 OHS @ 40/25 Kg

MERCOLEDI 24/02/16
2016-02-24
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Strict Chin Up 5 x 4-6
A2- Tuck Crunch 5 x 12-15
WOD
AMRAP 14’
5 Pull Up
7 Hang Power Snatch @ 50/35 Kg
5 TTB / K2C
7 OTB Burpees

MARTEDI 23/02/16
2016-02-23
WARM UP
10’ Groups Dynamics & Mobility
SKILLS KIPPING RING DIP
EMOM 10’
Odd Kipping Ring Dip or Jumping into ring support + 3” negative – 2-4
Even goblet squat- 8-10 Reps
WOD
Interval elisabeth
30” ON, 30” OFF As many intervals as needed to complete
21-15-9 Reps of:
Squat Clean @ 60/40 Kg
Ring Dip

LUNEDI 22/02/16
2016-02-22
WARM UP
10’ Groups Dynamics & Mobility
WL
SPLIT jerk from rack – 5 x 3 reps holding top pos 3” each rep @ climbing weight
WOD
AMRAP 10’
10 Push Jerk UB @ 55/35 Kg
15/10 Cal Row
30 DU

SABATO 20/02/16
2016-02-20
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2, switch as needed
Cash In : 30 SYNC GTOH Plate
5 Rounds of:
30 Bar Facing Burpees
30 Hang Power clean @ 50/35 Kg
30 Box Jump
Cash out : 30 SYNC GTOH Plate

VENERDI 19/02/16
2016-02-19
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Push Press- 5 x 5 @ climbing hold top pos 3”
A2- Strict TTB – 5 x 6
Rest 60”
WOD
7 Rounds for time
5 Deadlift @ 85/50 Kg
7 Kipping Pull Up
9 Sit up

GIOVEDI 18/02/16
2016-02-18
WARM UP
10’ Groups Dynamics & Mobility
GYM
4 Rounds
3-5 strict pull up
1 parallette push up+ 2 parallette pass-through
WOD
100 MB clean 20/14 lbs
every minute 5 (W) / 7 (M)push up
