Crossfit Segrate

SABATO 24/11/18
2018-11-24
TEAM WOD OF 2
20′ AMRAP
5 WALL CLIMB (EACH PARTNER)
10 ALT. KB SNATCH 24/16Kg (EACH PARTNER)
20 WORM THRUSTER WITH BARBELL TOGETHER 50/35Kg

LUNEDI' 26/11/18
2018-11-26
STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
12’ AMRAP
RX:
8 TOES TO BAR
8 MEDBALL CLEAN 20/14lbs
8 BURPEES

INTERMEDIATE:
8 KNEE TO ELBOWS
8 MEDBALL CLEAN 14/10lbs
8 BURPEES

BEGINNER:
8 KNEE TO CHEST
8 MEDBALL CLEAN by feel
8 BURPEES

MARTEDI' 27/11/18
2018-11-27
SKILL: HANDSTAND PUSHUP

METCON
FOR TIME
RX:
40 – 30 – 20
ALT ARM DB SNATCH 20/10Kg
OH DB LUNGES 20/10Kg
HANDSTAND PUSHUP

INTERMEDIATE:
40 – 30 – 20
ALT ARM DB SNATCH 15/7.5Kg
OH DB LUNGES 15/7.5Kg
BANDED PUSHUP

BEGINNER:
40 – 30 – 20
ALT ARM DB SNATCH by feel
OH DB LUNGES by feel
KNEES PUSHUP

CAP TIME 18

MERCOLEDI' 28/11/18
2018-11-28
STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
3 ROUNDS FOR TIME
RX:
3 BAR MUSCLE UP
10 POWER CLEAN 50/35Kg
3 BAR MUSCLE UP
10 PUSH JERK 50/35Kg

INTERMEDIATE:
5 CHEST TO BAR
10 POWER CLEAN 40/30Kg
5 CHEST TO BAR
10 PUSH JERK 40/30Kg

BEGINNER:
5 PULL UP
10 POWER CLEAN by feel
5 PULL UP
10 PUSH JERK by feel

CAP 12 MIN

GIOVEDI' 29/11/18
2018-11-29
MIDLINE
ACCUMULATE MAX PLANK IN 8 MIN
*EVERY TIME YOU BREAK THE SET 5 BURPEES

BENCHMARK: FRAN
21 – 15 – 9
RX:
THRUSTER 40/30Kg
PULL UP

INTERMEDIATE:
THRUSTER 35/25Kg
BANDED PULL UP

BEGINNER:
THRUSTER by feel
RING ROW

CAP TIME 12 MIN

VENERDI' 30/11/18
2018-11-30
STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES

METCON
1:30 ON – 1:30 OFF x 4 INTERVALS
RX:
15 BOX JUMP OVER 60/50 cm
MAX POWER SNATCH 60/45Kg*

INTERMEDIATE:
15 BOX JUMP OVER 50/40 cm
MAX POWER SNATCH 50/35Kg*

BEGINNER:
15 BOX STEP OVER by feel
MAX POWER SNATCH by feel

*REMOVE 5Kg EVERY ROUND
SCORE: MAX SNATCH

SABATO 1/12/18
2018-12-01
TEAM WOD OF TWO
I GO YOU GO, SWITCH AS NEEDED
FOR TIME
1500m ROW
150 WALL BALL 9/6Kg
150 Ab-Mat SITUP
1500m ROW
*DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT

LUNEDI' 3/12/18
2018-12-03
STRENGTH
BACK SQUAT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
EVERY 4:00 x 3 SET
RX:
60 DOUBLE UNDERS
20 THRUSTER 40/30Kg
10 BURPEES

INTERMEDIATE:
100 SINGLE UNDERS
20 THRUSTER 35/25Kg
10 BURPEES

BEGINNER:
60 SINGLE UNDERS
20 THRUSTER by feel
10 BURPEES

MARTEDI' 4/12/18
2018-12-04
SKILL: TOES TO BAR

METCON
15’ EMOM
RX:

12 TOES TO BAR
20 ALT. DB SNATCH 20/15Kg
15 M / 12 W CAL ROW

INTERMEDIATE:

12 KNEES TO ELBOWS
20 ALT. DB SNATCH 15/10Kg
15 M / 12 W CAL ROW

BEGINNER:

12 KNEES TO CHEST
20 ALT. DB SNATCH by feel
12 M / 10 W CAL ROW

SCORE: MISSED REPS

MERCOLEDI' 5/12/18
2018-12-05
STRENGTH
STRICT PRESS
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
4 ROUNDS FOR TIME
RX:
40 Ab-Mat SIT UP
30 PUSH UP
20 PUSH JERK 50/35 Kg

INTERMEDIATE:
40 Ab-Mat SIT UP
30 PUSH UP
20 PUSH JERK 40/30 Kg

BEGINNER:
30 Ab-Mat SIT UP
20 KNEES PUSH UP
20 PUSH JERK by feel

CAP TIME 16’

GIOVEDI' 6/12/18
2018-12-06
BENCHMARK: HOLLEYMAN
30 ROUNDS FOR TIME
RX:
5 WALL BALL 20/14 lbs
3 HANDSTAND PUSHUP
1 POWER CLEAN 100/70 Kg

INTERMEDIATE:
5 WALL BALL 14/10 lbs
3 DEFICIT PUSH UP
1 POWER CLEAN 60/40 Kg

BEGINNER:
5 WALL BALL by feel
3 KNEES PUSH UP
1 POWER CLEAN by feel

CAP TIME 35 MIN

VENERDI' 7/12/18
2018-12-07
STRENGTH
DEADLIFT
5 REP @65%, 5 REP @75%, 5+ REP @85%
REST 2/3 MIN BETWEEN SETS

METCON
21 – 15 – 12 – 9
RX:
KETTLEBELL SWING 24/16 Kg
PULL UP

INTERMEDIATE:
KETTLEBELL SWING 20/12Kg
BANDED PULL UP

BEGINNER:
KETTLEBELL SWING by feel
RING ROW

CAP TIME 12

SABATO 8/12/18
2018-12-08
“TEAM KELLY”
TEAM OF 3
AMRAP 20
PARTNER 1: RUN 400m
PARTNER 2: WALL BALL 9/6 Kg
PARTNER 3: BOX JUMP 60/50cm
WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN
SCORE: TOT WALL BALLS AND TOT BOX JUMPS

LUNEDI' 10/12/18
2018-12-10
STRENGTH
BACK SQUAT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
RX, INTERMEDIATE & BEGINNER
EVERY 3:00 x 7 SET
:30 ASSAULT BIKE ALL OUT
REST 2:30

MARTEDI' 11/12/18
2018-12-11
SKILL: BAR MUSCLE UP

METCON
2:00 ON – 2:00 OFF x 4 SET
AMRAP
RX:
3 BAR MUSCLE UP
7 POWER SNATCH 35/25Kg

INTERMEDIATE:
3 CHEST TO BAR
7 POWER SNATCH 35/25Kg

BEGINNER
3 RING ROW
7 HANG POWER SNATCH by feel

MERCOLEDI' 12/12/18
2018-12-12
STRENGTH
STRICT PRESS
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
WITH A RUNNING CLOCK
RX:
FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg
FROM 6:00 TO 9:00 MAX BURPEES

INTERMEDIATE:
FROM 0:00 TO 3:00 MAX DEFICIT PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS 40/30 Kg
FROM 6:00 TO 9:00 MAX BURPEES

BEGINNER:
FROM 0:00 TO 3:00 MAX PUSH UP
FROM 3:00 TO 6:00 MAX PUSH PRESS by feel
FROM 6:00 TO 9:00 MAX BURPEES

SCORE: TOT REPS

GIOVEDI' 13/12/18
2018-12-13
OPEN WORKOUT 17.5
10 ROUNDS FOR TIME
RX:
9 THRUSTER 40/30Kg
35 DOUBLE UNDERS

INTERMEDIATE:
9 THRUSTER 35/25Kg
70 SINGLE UNDERS

BEGINNER:
9 THRUSTER by feel
40 SINGLE UNDERS

CAP TIME 20 MIN

VENERDI' 14/12/18
2018-12-14
STRENGTH
DEADLIFT
3 REP @70%, 3 REP @80%, 3+ REP @90%
REST 2/3 MIN BETWEEN SETS

METCON
FOR TIME
21 – 15 – 9
RX:
DEADLIFT 100/70 Kg
BURPEES BOX JUMP OVER 60/50 cm

INTERMEDIATE:
DEADLIFT 80/55 Kg
BURPEES BOX JUMP OVER 60/50 cm

BEGINNER:
DEADLIFT by feel
BURPEES BOX STEP OVER

CAP TIME 10

SABATO 15/12/18
2018-12-15
TEAM WOD OF TWO
FOR TIME, SWITCH AS NEEDED
100 BURPEES PULL UP
200 THRUSTER WITH AN EMPTY BAR
300 SIT UP

LUNEDI' 17/12/18
2018-12-17
STRENGTH
BACK SQUAT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
RX, INTERMEDIATE & BEGINNER
2:00 ON – 2:00 OFF x 4 INTERVALS
20 M / 17 W CAL ROW
MAX EFFORT BURPEES OVER THE ROWER

SCORE: TOTAL BURPEES

MARTEDI' 18/12/18
2018-12-18
METCON
FOR TIME
100 DBs HANG CLUSTER
EVERY MINUTE PERFORM 5 BURPEES

DUMBUELLS
RX: 20/15 Kg
INTERMEDIATE: 15/10 Kg
BEGINNER: by feel

CAP TIME 30’

CHRISTMAS CHALLENGE:
Ci vediamo al box alle 19:00!

MERCOLEDI' 19/12/18
2018-12-19
STRENGTH
STRICT PRESS
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
AMRAP 10’
KB SWING 24/16Kg
EVERY TIME YOU BREAK PERFORM 8 PULL UP

INTERMEDIATE
KB SWING 20/12 Kg
EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP

BEGINNER
KB SWING by feel
EVERY TIME YOU BREAK PERFORM 8 RING ROW

GIOVEDI' 20/12/18
2018-12-20
OPEN 16.5
FOR TIME
21 – 18 – 15 – 12 – 9 – 6 – 3
THRUSTER
BAR FACING BURPEES

BARBELL
RX: 43/30 Kg
INTERMEDIATE: 35/25 Kg
BEGINNER: by feel

CAP TIME 20 MIN

VENERDI' 21/12/18
2018-12-21
STRENGTH
DEADLIFT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS

METCON
12’ AMRAP
RX:
30 DEADLIFT 100/70 Kg
30 WALL BALL 20/14 lbs
30 CAL ROW
30 HANDSTAND PUSHUP

INTERMEDIATE:
30 DEADLIFT 80/55 Kg
30 WALL BALL 14/10 lbs
30 CAL ROW
30 DEFICIT PUSHUP

BEGINNER:
20 DEADLIFT by feel
20 WALL BALL by feel
20 CAL ROW
20 KNEES PUSH UP

SABATO 22/12/18
2018-12-22
PARTNER WOD
AMRAP 24′
25 KB SWING
12 KB FRONT RACK BOX STEP OVER
18 SQUAT JUMP WITH AN EMPTY BARBELL

*SWITCH EVERY ROUND

LUNEDI' 24/12/18
2018-12-24
CHRISTMAS WOD

GIOVEDI' 27/12/18
2018-12-27
CROSSFIT TOTAL
RX, INTERMEDIATE AND BEGINNER

12 MIN TO FIND
1 REP MAX BACK SQUAT

THEN
12 MIN TO FIND
1 REP MAX STRICT PRESS

THEN
12 MIN TO FIND
1 REP MAX DEADLIFT

SCORE: TOT KG LIFTED

VENERDI' 28/12/18
2018-12-28
METCON
“HALF MURPH”
RX:
800m RUN
50 PULL UP
100 PUSH UP
150 AIR SQUAT
800m RUN

INTERMEDIATE:
800m RUN
50 BANDED PULL UP
100 KNEES PUSH UP
150 AIR SQUAT
800m RUN

BEGINNER:
600m RUN
5 ROUNDS OF
5 RING ROW
10 KNEES PUSH UP
15 AIR SQUAT
600m RUN

CAP TIME 30

SABATO 29/12/18
2018-12-29
TEAM WOD OF 2
AMRAP 30’
I GO YOU GO
20 MEDBALL CLEAN 20/14lbs
60 DOUBLE UNDERS / 120 SINGLE UNDERS
30 MEDBALL SITUP 20/14lbs

LUNEDÌ 31/12/18
2018-12-31
NEW YEAR’S EVE WORKOUT
