Crossfit Segrate

GIOVEDI' 27/9/18
2018-09-27
METCON
Team of 2
2 ROUNDS FOR TIME (cap 30’)
RX & INTERMEDIATE:
1600m RUN
2000m ROW
*Switch every 200m

BEGINNER
1200m RUN
1600m ROW
*Switch every 200m

MERCOLEDI' 26/9/18
2018-09-26
REVIEW AND PRACTICE MUSCLE UP
EVERY 0:45 x 6 SETS
1 MUSCLE UP

“HALF NATE”: AMRAP 10’
RX:
2 MUSCLE UP
4 HANDSTAND PUSHUP
8 KB SWING 32/24Kg

INTERMEDIATE:
2 PULL UP + 2 RING DIP
6 PARALLETTE or DEFICIT PUSH UP
8 KB SWING 24/16Kg

BEGINNER:
2 RING ROW + 10’’ RING HOLD
4 PUSHUP
8 KB RUSSIAN SWING by feel

MARTEDI' 25/9/18
2018-09-25
METCON
8 INTERVALS 2:00 ON – 2:00 OFF
RX:
12 DBs BURPEES
MAX DBs PUSH PRESS
DBs 20/10Kg

INTERMEDIATE:
12 DBs BURPEES
MAX DBs PUSH PRESS
DBs 15/7.5Kg

BEGINNER:
10 BURPEES
MAX DBs PUSH PRESS by feel

LUNEDI' 24/9/18
2018-09-24
WEIGHTLIFTING
EVERY 1:30 x 10 SETS
1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT

METCON
AMRAP 8’
RX:
15 Ab-mat SIT UP
30 DUs

INTERMEDIATE:
15 Ab-mat SIT UP
60 SUs

BEGINNER:
12 Ab-mat SIT UP
50 SUs
REST :30

SABATO 22/9/18
2018-09-22
TEAM WOD OF 2
FOR TIME
RX
40 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
30 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
20 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
10 SYNCHRO 1 ARM DB THRUSTERS
30 TOES TO BAR
*on ttb switch as needed
DB: 20/10Kg

INTERMEDIATE:
40 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
30 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
20 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
10 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO ELBOWS
*on ktc switch as needed
DB: 15/7.5Kg

BEGINNER:
40 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
30 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
20 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
10 SYNCHRO 1 ARM DB THRUSTERS
30 KNEES TO CHEST
*on kte switch as needed
DB: by feel

VENERDI' 21/9/18
2018-09-21
STRENGTH
EVERY 1:30 x 5 SETS
5 PUSH PRESS

METCON
AMRAP 15’
RX:
15 PULLUP
12 ALT LEG FRONT RACK LUNGES
9 CLEAN AND PRESS
BB 50/35Kg

INTERMEDIATE:
15 BANDED PULLUP
12 ALT LEG FRONT RACK LUNGES
9 CLEAN AND PRESS
BB 40/30Kg

BEGINNER:
12 RING ROWS
10 ALT LEG LUNGES
8 CLEAN AND PRESS by feel

GIOVEDI' 20/9/18
2018-09-20
CHIPPER
FOR TIME (cap 25’)
RX:
600m RUN
50 OVERHEAD SQUAT
600m RUN
50 THRUSTERS
600m RUN
50 FRONT SQUAT
*EMPTY BAR

INTERMEDIATE:
600m RUN
40 OVERHEAD SQUAT
600m RUN
40 THRUSTERS
600m RUN
40 FRONT SQUAT
*BAR: 15/10Kg

BEGINNER:
2 / 3 ROUNDS
200m RUN
10 OVERHEAD SQUAT with pvc
200m RUN
10 THRUSTER by feel
200m RUN
10 FRONT SQUAT by feel
-2:00 rest

MERCOLEDI' 19/9/18
2018-09-19
REVIEW AND PRACTICE HSPU
3 / 4 SETS OF
10’’ HANDSTAND HOLD
2 STRICT HSPU / NEGATIVE
3 KIPPING HSPU

TEST DIANE (cap 15’)
RX:
21 – 15 – 9
DEADLIFT 100/70Kg
HSPU

INTERMEDIATE:
21 – 15 – 9
DEADLIFT 80/50Kg
DBs ZED PRESS 15/10Kg

BEGINNER:
21 – 15 – 9
KB DEADLIFT by feel
PUSHUP

MARTEDI' 18/9/18
2018-09-18
METCON
5 INTERVALS, 3:00 ON – 3:00 OFF
RX:
20 / 15 CAL ROW
15 BOX JUMP 60/50cm
MAX WALL BALL 20/14lbs

INTERMEDIATE:
18 / 13 CAL ROW
15 BOX JUMP 50/30cm
MAX WALL BALL 16/10lbs

BEGINNER:
15 / 10 CAL ROW
10 BOX STEP UP 50/30cm
MAX WALL BALL 10/8lbs
*SCORE: TOT WALLBALLS

LUNEDI' 17/9/18
2018-09-17
WEIGHTLIFTING
EVERY 1:30 x 10 SETS
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT

METCON
FOR TIME (cap 9’)
RX:
21 LATERAL BURPEES
21 POWER CLEAN 60/40Kg
21 LATERAL BURPEES

INTERMEDIATE:
21 LATERAL BURPEES
21 POWER CLEAN 45/35Kg
21 LATERAL BURPEES

BEGINNER:
15 DOWN & UP
15 POWER CLEAN by feel
15 DOWN & UP

SABATO 15/9/18
2018-09-15
TEAM WOD OF 2
FOR TIME:
COMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm
EVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg
CAP TIME 30 MIN

VENERDI' 14/9/18
2018-09-14
REVIEW AND PRACTICE RING DIP
3 / 4 SET OF
10-20’’ RING HOLD (TOP POSITION)
2 STRICT RING DIP / NEGATIVE RING DIP
2 KIPPING RING DIP / 2 JUMPING RING DIP
METCON (cap 15’)
15 – 12 – 9 – 6 – 3
STRICT RING DIP
STRICT PULLUP
200m RUN AFTER EACH ROUND
*scaling option: kipping style

GIOVEDI' 13/9/18
2018-09-13
WOD
FOR TIME (cap 30’)
1600m RUN
21 KB SWING
21 GOBLET SQUAT
800m RUN
15 KB SWING
15 GOBLET SQUAT
400m RUN
9 KB SWING
9 GOBLET SQUAT
KETTLEBELL 24/16Kg

MERCOLEDI' 12/9/18
2018-09-12
TEST: DT
5 ROUNDS FOR TIME (cap 15’)
12 DEADLIFT
9 HANG POWER CLEAN
6 PUSH JERK
BARBELL 70/50Kg

MARTEDI' 11/9/18
2018-09-11
METCON
5 INTERVALS, 3:00 ON – 3:00 OFF
500m ROW
30 DUs / 50 SUs
MAX ALT ARM DB SNATCH 20/10Kg

LUNEDI' 10/9/18
2018-09-10
WEIGHTLIFTING
WITH A RUNNING CLOCK:
EMOM x 10
FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT
FROM 6 TO 10: 3 SNATCH HIGH PULL
REST 3:00
10 MINUTES TO:
BUILD A HEAVY POWER SNATCH
METCON: AMRAP 8’
6 TOES TO BAR
8 BURPEES

SABATO 7/9/18
2018-09-08
AMRAP 20′
LADDER +1 (add one rep each set)
1,2,3,4….. of
THRUSTERS @35/25Kg
PULLUP
BURPEES

VENERDI' 7/9/18
2018-09-07
STRENGTH
10′ EMOM
3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW
10 ALT ARM DBs STRICT PRESS
METCON
21 – 15 – 9 (cap 10’)
SQUAT SNATCH 40/25Kg
CHEST TO BAR

GIOVEDI' 6/9/18
2018-09-06
Team of 3, AMRAP 25’:
100/70 CAL ROW, 100 P. CLEAN
100/70 CAL ROW, 80 PUSH JERK
100/70 CAL ROW, 60 FRONT SQUAT
100/70 CAL ROW, 40 CLUSTER
*BARBELL: 40/25KG
**Switch as needed

MERCOLEDI' 5/9/18
2018-09-05
METCON
A) AMRAP 5:00, REST 5:00
Cash in 50 WALL BALL 9/6Kg
12 DEADLIFT 70/50Kg
12 LATERAL BURPEES
B) AMRAP 5:00, REST 5:00
Cash in 35 WALL BALL 9/6Kg
9 DEADLIFT 80/60Kg
9 LATERAL BURPEES
C) AMRAP 5:00
Cash in 20 WALL BALL 9/6Kg
6 DEADLIFT 100/70Kg
6 LATERAL BURPEES

MARTEDI' 4/9/19
2018-09-04
REVIEW AND PRACTICE TTB
3 / 4 SET OF:
2 SWING
2 KNEES TO CHEST
2 HALF TTB (STIFF LEGS)
2 TOES TO BAR
METCON
EVERY 3:00 x 7 INTERVALS
400m RUN
12 TOES TO BAR
Score: slowest round

LUNEDI' 3/9/18
2018-09-03
WEIGHTLIFTING
WITH A RUNNING CLOCK:
EMOM x 10
FROM 1 TO 5: 3 POWER CLEAN
FROM 6 TO 10: 3 PUSH JERK
REST 3:00
10 MINUTES TO:
BUILD A HEAVY POWER CLEAN + PUSH JERK
TEST OPEN 12.1
AMRAP 7’: BURPEES

SABATO 1/9/18
2018-09-01
Team wod of 2 – AMRAP 24′
Each partner must complete the movement before switch
12 DB burpees deadlift 20/10 Kg
12 Thruster 30/20 kg
12 DB burpees deadlift
12 Power Snatch 40/30 Kg
12 DB burpees deadlift
12 Overhead squat 50/35 Kg
12 DB burpees deadlift
12 Push Jerk 60/45 kg
12 DB burpees deadlift
12 Hang Squat Clean 70/55 KG

VENERDI’ 31/8/18
2018-08-31
WL
-CLEAN COMPLEX-
IN 7’
3 SET OF:
1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING ( NO BOUNCING)
DIRECLTY
IN 7’
3 SET OF:
1 MUSCLE CLEAN+ 2 POWER CLEAN
FOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA.
WOD
5 rnds for time( 13’ cap)
10 DB HANG P.SNATCH DX #25/15
10 DB HANG P.SNATCH SX
10 KIPPING HSPU/10 STRICT KBs PRESS (16X2/12X2)

GIOVEDI’ 30/8/18
2018-08-30
WOD
CAP 30’
TEAM OF 2
BUY IN
1000 ROW (i go you go)
1000 RUN ( all team)
Then AMRAP
14 SYNCRO BURPEES
60 DU (i go you go) N.B 2 SU = 1 DU
30 SYNCRO GTO PLATE #20/10KG

MERCOLEDI’ 29/8/18
2018-08-29
PLYO WORK
4 SET OF:
10 PLYO TUCK JUMP
20 FAST SKIP HIGH KNEE
20 PLYO SPLIT SQUAT JUMP
REST AS NEEDED
WOD
FOR TIME (CAP 11’)
12/10/8/6/4/2 P.CLEAN #40/25
2/4/6/8/10/12 THRUSTERS
6 TTB/ 12 K2C

MARTEDI’ 28/8/18
2018-08-28
GYMNASTIC CONDITIONING ALT 9’ EMOM

13/10 CAL ROW
ME SIT UPS
1’ REST

NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST
WOD
4 RNDS FOR TIME (CAP 15’)
15 A.SWING #24/16
12 GOBLET SQUAT
10 KB PUSH PRESS (5DX/5SX)
IF DROP THE BELL PERFORM 6 PUSH UPS ( ANCHE TRA GLI ESERCIZI)

LUNEDI’ 27/8/18
2018-08-27
STRENGTH
-F.SQUAT-
5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING
WOD
AMRAP 14’
21 BOX JUMP OVER
15 PUSH JERK #60/40
9 C2B/10 PULL UPS/ 12 RING ROW

VENERDI’ 24/8/18
2018-08-24
STRENGTH
-DEADLIFT-
5 SET OF: 6 DEADLIFT T&GO KNEE PAUSE ( IN DISCESA) #MEDIUM CLIMBING
FOCUS: PORRE ATTENZIONE NELLA FASE DI DISCESA, 3’ DI PAUSE CON IL FINE DI NON FARE “ RIMBALZARE” IL BILANCERE NEL T&GO
WOD
5 RNDS FOR TIME (11’ CAP)
14 SDHP #40/25
7 PULL UPS/10RING ROW
20 SIT UPS

GIOVEDI’ 23/8/18
2018-08-23
WOD
25’ AMRAP
TEAM OF 2
800 RUN (ALL TEAM)
10 SYNCRO PUSH PRESS 40/25
1000 ROW ( I GO YOU GO)
10 SYNCRO P.SNATCH
