Crossfit Segrate

GIOVEDI' 7/3/19
2019-03-07
METCON
30’ EMOM
RX

A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD
B) 16-20 WALKING LUNGES
C) 6-10 CAL BIKE
D) 30-40’’ HOLLOW HOLD
E) 8-12 CAL ROW
F) REST

INT & BEG

A) 7 PUSH UP + 20’’ PLANK ON HANDS
B) 14-18 WALKING LUNGES
C) 6-8 CAL BIKE
D) 20-30’’ HOLLOW HOLD
E) 8-10 CAL ROW
F) REST

VENERDI' 8/3/19
2019-03-08
OPEN WORKOUT 19.3 :))

SABATO 9/3/19
2019-03-09
TEAM WOD OF 2
FOR TIME
CASH IN: 150m DOUBLE KB FARMER CARRY (EACH)
THEN 20 ROUNDS OF
10 DOUBLE KB RUSSIAN SWING
10 DOUBLE KB FRONT SQUAT
10 DOUBLE KB STOH
(CHANGE EVERY RND)
CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)

LUNEDI' 11/3/19
2019-03-11
SKILL: PISTOLS

METCON
AMRAP 12’
RX
5 CHEST TO BAR
10 ALT PISTOL
15 PUSH UP

INT
5 PULL UP
10 ALT PISTOL WITH MB
15 PUSH UP

BEG
5 RING ROW 3030
MEDBALL FRONT SQUAT 20/14lbs
15 KNEES PUSH UP

MARTEDI' 12/3/19
2019-03-12
TEAM WOD OF 2
FOR TIME
400 – 600 – 800m RUN TOGETHER
60 – 40 – 20 HANG POWER SNATCH
10 – 8 – 6 WALL CLIMB
*SWITCH AS NEEDED

CAP TIME 25 MIN

RX: 40/30Kg
INT: 30/20Kg
BEG: by feel

MERCOLEDI' 13/3/19
2019-03-13
FRONT SQUAT
BUILD A HEAVY SET OF 3 REPS IN 12 MIN

METCON
3 ROUNDS FOR TIME
RX
12 BURPEES
6 SQUAT CLEAN 60/40Kg
3 BAR MUSCLE UP

INT
12 BURPEES
6 SQUAT CLEAN 45/32.5Kg
6 CHEST TO BAR

BEG
12 BURPEES
6 SQUAT CLEAN by feel
6 JUMPING PULL UP

CAP TIME 9 MIN

GIOVEDI' 14/3/19
2019-03-14
METCON
25’ EMOM
RX

A) 12 GHD SIT UP
B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION)
C) 10 CAL BIKE
D) 15 BOX JUMP OVER 60/50cm
E) REST

INT

A) 12 GHD HALF RANGE SIT UP
B) 5 BANDED RING DIP
C) 8 CAL BIKE
D) 15 BOX JUMP OVER 50/40cm
E) REST

BEG

A) 12 TUCK CRUNCH
B) 5 BOX DIP (FEET ON THE GROUND)
C) 6 CAL BIKE
D) 15 BOX JUMP OVER by feel
E) REST

VENERDI' 15/3/19
2019-03-15
OPEN WORKOUT 19.4 :))

SABATO 16/3/19
2019-03-16
BE READY FOR THE UNKNOWN 😉

LUNEDI' 18/3/19
2019-03-18
WEIGHTLIFTING
IN 12’ BUILD A HEAVY SET OF:
1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER

METCON
FOR TIME
21 – 15 – 9
RX
HANG POWER CLEAN & JERK 50/35Kg
TOES TO BAR

INT
HANG POWER CLEAN & JERK 40/25
KNEES TO ELBOWS

BEG
HANG POWER CLEAN & JERK by feel
SIT UP

CAP TIME 10 MIN

MARTEDI' 19/3/19
2019-03-19
METCON
TEAM OF 2:
AMRAP 20’
RX
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 STRICT HANDSTAND PUSHUP
12 FRONT SQUAT 60/40Kg

INT
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 BANDED PUSH UP
12 FRONT SQUAT 50/30Kg

BEG
800m RUN TOGETHER
THEN 5 ROUNDS OF:
10 PUSHUP
12 FRONT SQUAT by feel

MERCOLEDI' 20/3/19
2019-03-20
METCON
10 ROUNDS FOR TIME
RX
5 DEADLIFT 120/85Kg
7 PULL UP
9 BOX JUMP 60/50cm

INT
5 DEADLIFT 90/60Kg
7 BANDED PULL UP
9 BOX JUMP 60/50cm

BEG
5 DEADLIFT by feel
7 RING ROW 3030
9 BOX STEP UP

CAP TIME 18 MIN

GIOVEDI' 21/3/19
2019-03-21
METCON
5 SETS
RX:
50 DOUBLE UNDERS
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

INT & BEG:
25 TUCK JUMP
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

VENERDI' 22/3/19
2019-03-22
OPEN WORKOUT 19.5 :))

SABATO 23/3/19
2019-03-23
TEAM WOD OF TWO
25’ AMRAP
21 KB SWING 24/16Kg
15 DB SNATCH 22.5/15Kg
9 BURPEES
SWITCH PARTNER EVERY ROUND

LUNEDI' 25/3/19
2019-03-25
METCON
EVERY 6MIN X 4 ROUNDS
RX:
63 DOUBLE UNDERS
21 BURPEES
7 POWER SNATCH 50/35Kg

INT:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH 40/25Kg

BEG:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH by feel

MARTEDI' 26/3/19
2019-03-26
TEAM WOD OF TWO
AMRAP 25’
RX:
400m RUN
8 ROUNDS OF CINDY*
*5 PULL UP 10 PUSH UP 15 AIR SQUAT

INT:
400m RUN
8 ROUNDS OF SCALED CINDY*
*5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT

BEG:
400m RUN
8 ROUNDS OF MINI CINDY*
*4 RING ROW 8 KNEES PUSH UP 12 AIR SQUAT

MERCOLEDI' 27/3/19
2019-03-27
METCON
AMRAP 15’
3 – 6 – 9 – 12 . . .
RX:
3 HANDSTAND PUSH UP
3 DEADLIFT 100/70Kg

INT:
3 PIKE PUSH UP
3 DEADLIFT 80/50Kg

BE G:
3 PUSH UP
3 DEADLIFT by feel

GIOVEDI' 28/3/19
2019-03-28
METCON
2:00 ON – 2:00 OFF X6 INTERVALS
RX:
30 SUMO DEADLIFT HIGH PULL 40/30Kg
MAX EFFORT SIT UP

INT:
30 SUMO DEADLIFT HIGH PULL 35/25Kg
MAX EFFORT SIT UP

BEG:
25 SUMO DEADLIFT HIGH PULL by feel
15 SIT UP

VENERDI' 29/3/19
2019-03-29
METCON
2 ROUNDS FOR TIME
RX:
30 TOES TO BAR
30 ALT PISTOLS
30 KB SWING 24/16Kg
30 ALT DB SNATCH 22.5/15Kg

INT:
30 KNEES TO CHEST
30 ALT PISTOLS (ASSISTED)
30 KB SWING 20/12Kg
30 ALT DB SNATCH 20/12.5Kg

BEG:
30 HANGING KNEE RAISES
30 AIR SQUAT
30 KB SWING by feel
30 ALT DB SNATCH by feel

CAP TIME 15 MIN

LUNEDI' 01/04/2019
2019-04-01
STRENGTH
3 SET
5 BACK SQUAT
16 ALT ARM DBs PRESS
REST 1:30

METCON
7’ AMRAP
RX:
50 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 22.5/15Kg

INT:
30 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 17.5/12.5Kg

BEG:
50 SINGLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS by feel

MARTEDI' 02/04/2019
2019-04-02
MIDLINE
8’ EMOM
ODD: 30’’ HOLLOW HOLD
EVEN: 30’’ SUPERMAN HOLD

METCON
TEAM OF 3
20’ AMRAP
RX:
90 CAL ROW
60 KB PUSH JERK 24/16Kg
30 BURPEES SYNCHRO

INT:
90 CAL ROW
60 KB PUSH JERK 20/12Kg
30 BURPEES SYNCHRO

BEG:
90 CAL ROW
60 KB PUSH JERK by feel
30 BURPEES SYNCHRO

MERCOLEDI' 03/04/2019
2019-04-03
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 SNATCH PULL + 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH

METCON
4 ROUNDS FOR TIME
RX:
8 TOES TO BAR
12 POWER SNATCH 35/25Kg

INT:
8 KNEES TO ELBOWS
12 POWER SNATCH 30/20Kg

BEG:
8 HANGING KNEES RAISES
12 POWER SNATCH by feel

CAP TIME 7 MIN

GIOVEDI' 04/04/2019
2019-04-04
GYMNASTIC
10’ EMOM
ODD: 3 STRICT PULL UP
EVEN: MAX HANDSTAND HOLD FACING WALL

METCON
FOR TIME
RX:
1000m ROW
75 PUSH UP
50 PULL UP

INT:
1000m ROW
75 KNEES PUSH UP
50 BANDED PULL UP

BEG:
3 ROUNDS OF
300m ROW
25 KNEES PUSH UP
15 RING ROW

CAP TIME 15 MIN

VENERDI' 05/04/2019
2019-04-05
STRENGTH
3 SETS
5 DEADLIFT
8 BB PENDLAY ROW
REST 1:30

METCON
1:30 ON – 1:30 OFF X 5 SETS
RX:
200m SPRINT
MAX EFFORT DEADLIFT 70/50Kg

INT:
200m SPRINT
MAX EFFORT DEADLIFT 60/40Kg

BEG:
200m SPRINT
MAX EFFORT DEADLIFT by feel

SABATO 06/04/2019
2019-04-06
SORPRESA ?

LUNEDI' 08/04/2019
2019-04-08
STRENGTH
5 X 5 PUSH PRESS

METCON
14’ AMRAP
RX:
60 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 60/40Kg

INT:
40 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 50/30Kg

BEG:
60 SINGLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK by feel

MARTEDI' 09/04/2019
2019-04-09
ENDURANCE
FOR TIME
TEAM OF 3
1600m RUN TOGETHER
3000m ROW (I GO YOU GO)
1600m RUN TOGETHER

CAP TIME 35 MIN

MERCOLEDI' 10/04/2019
2019-04-10
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 PUSH JERK

METCON
3 ROUNDS FOR TIME
RX:
21 POWER CLEAN 40/30Kg
15 PULL UP
9 BOX JUMP OVER 60/50cm

INT:
21 POWER CLEAN 35/25Kg
15 BANDED PULL UP
9 BOX JUMP OVER 60/50cm

BEG:
21 POWER CLEAN by feel
15 RING ROW
9 BOX STEP OVER 60/50cm

CAP TIME 12 MIN

BE READY FOR THE UNKNOWN
2019-04-11 00:00 - 2019-04-30 23:55 (Europe/Rome)
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