Crossfit Segrate

MARTEDI 19/05/15
2015-05-19
WARM UP
10’ Groups Dynamics & Mobility
GYM SKILLS
RING MUSCLE UP – Intro and transition practice
WOD:
For Time:
15 Hang Power Clean & Push Press @ 60/35 Kg
30 Pull Up
15 Hang Power Clean & Push Press @ 60/35 Kg

lunedi 18 Maggio
2015-05-18
WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6′
Odd 5 OH Plate squat
Even 5 Walking Gym Push Ups
GYM STRENGTH & BB STRENGTH
A1- Front Squat 5 x 3 – holding bottom pos 3” A2- Ring/ Parallette Push Up 5 x 5-7
Rest 60”
WOD AMRAP 15’
3-6-9-12… Power Snatch @ 40/25Kg
6 K2E
12 Box Jump

SABATO 16/05/15
2015-05-16
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2 from “CrossFit Games Team Series week 2 Event 5”:
Complete in couple:
150 Wall Ball 9/6Kg
100 Clean 50/35 Kg
50 Pull Up
– One members work at a time

VENERDI 15/05/15
2015-05-15
WARM UP
WL SKILLS: Push Jerk
WOD
10 Rounds of:
10 Cal Row
7 Push Jerk 40/25Kg
5 KB Russian Swing @ 32/20 Kg

GIOVEDI 14/05/15
2015-05-14
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- 1-arm DB Row 4 x 8+8
A2- 1-arm-DB Press 4 x 8+8
A3- weighted Plank Hold 4 x 45”
WOD
For Time:
10-8-6-4-2 DB Burpees
50 Double Unders
25 Sit Ups

MERCOLEDI 13/05/15
2015-05-13
10’ Groups Dynamics & Mobility with:
3 Sets of
30” mountain climber-8 face-the-wall-squat – 10 gtoh plate
WL
SQUAT CLEAN + FRONT SQUAT practice
EMOM 10’: 1+2 @ climbing weight
WOD:
3 Intervals 2’ON, 1’OFF
AMRAP
5 Power Clean @ 60/40 Kg
5 Ring Dip
5 Box Jump

Martedì 12 maggio
2015-05-12
WARM UP 10’ Groups Dynamics & Shoulder Mobility
SKILLS KIPPING HSPU: 20’ practice
WOD:
15’ AMRAP:
9 Wall Ball @ 9/6 Kg
12 OH Plate Lunges @ 20/10 Kg
15 Burpees plate

LUNEDI 11/05/15
2015-05-11
WARM UP
EMOM 6′
Odd 8 Good Morning
Even8 KB Russian Swing light weight
GYM STRENGTH & BB STRENGTH
EMOM 16’
Odd 5 Deadlift @ across weight
Even 3-5 Chin Up Weighted
WOD
3 Rounds of:
400mt Run
12 Hang Power Snatch @ 40/30Kg
21 Kb Swing @ 24/16 Kg

SABATO 09/05/15
2015-05-09
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD OF 2
10’ to establish max Reps : Burpees Pull Up –switch as needed
-rest 2’-
10’ AMRAP: 10 Partner Ball Shot @ 9/6Kg – 10 Ball Pass Sit Up @ 9/6Kg
-rest 2’-
10’ Max Cal Row – switch as needed

Giovedì 7 Maggio
2015-05-07
WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6′:
Odd 20” Bradford Press – Even 6-8 Superman Arch
GYM STRENGTH & BB STRENGTH
A1- Strict Press 5 x 5 holding top pos 3” each rep
A2- GHD Hip and Back extension 5 x 6
Rest 60”
WOD AMRAP 12’
Ladder Up 3-6-9-…
Push Press @ 45/30 Kg
KB Swing @ 24/16 Kg K2C

MERCOLEDI 06/05/15
2015-05-06
WARM UP
10’ Groups Dynamics & Mobility
WL
SQUAT SNATCH:
EMOM 10’:2-3 resps holding bottom pos for 3” each reps
WOD:
4 Intervals 2’ON, 2’OFF
1 Round of Cindy
ME DB Snatch @ 20/10 Kg

MARTEDI 05/05/15
2015-05-05
WARM UP: 10’ Groups Dynamics & Mobility with:
4-5 Sets of
-15mt Bear Crawl -10 Shoulder Touches in push up position – 45” Jump Rope
SKILLS
Kipping Ring Dip – introduce and practice as follow:
EMOM 10’
Odd 2-4 Kipping Ring Dip
Even 30” DU Practice/20-40 DU’s
WOD:
For Time:
30 Cal Row
30 Burpees
30 Hang Power clean @ 50/30 Kg

LUNEDI 04/05/15
2015-05-04
WARM UP
10’ Groups Dynamics & Mobility with:
EMOM 6-8’
Odd 6-8 Face the wall squat
Even 6-8 Scapula Restraction
GYM STRENGTH & BB STRENGTH
A1- Back Squat 5 x 3 – holding bottom pos 3”
A2- Pull Up Strict 5 x 5-7
A3- Tuck Crunch 5 x 8-12
WOD
AMRAP 10’
100mt Run
5 OHS @ 40/25Kg
7 Box Jump Over

SABATO 02/05/2015
2015-05-02
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2 Complete
2000 Row (switch as needed)
100 Air Squat (switch as needed)
75 Push Up (switch as needed)
50 Pull Up (switch as needed)

VENERDI 01/05/2015
2015-05-01
WARM UP
10’ Groups Dynamics & Mobility
WOD “Fight Gone Bad”
5 Rounds of:
1’ Wall Ball @ 9/6 Kg
1’ SDHP @ 35/25 Kg
1’ Box Jump
1’ Push Press @ 35/25 Kg
1’ Cal Row
1’ REST

Giovedì 30 Aprile
2015-04-30
WARM UP 10’ Groups Dynamics & Mobility
WL
Push Press
Push Jerk
WOD 5’ AMRAP:
7 Push Jerk @ 45/30 Kg
12 Box Jump
Rest 3’
5’ AMRAP:
7 Push Press @ 45/30 Kg
12 Box Jump Over

MERCOLEDI 29/04/2015
2015-04-29
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
Double Under – Review and Practice for 10’
WOD
Every 4’ for 4 Rounds, complete:
400mt Run AFAP
10/15 KB Russian Swing @ 32/24 Kg
15/30 DU

MARTEDI 28/04/2015
2015-04-28
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
HS Hold against wall: practice position and negative portion of the HSPU movement for 15’
WOD:
4 Rounds for time
12 DB Snatch alt arm @ 20/ 10 Kg
6 C2B Pull Up
12 1-arm-DB Front Rack lunges (12 steps with DB on right shoulder) @ 20/ 10 Kg
6 TTB
12 1-arm-DB Front Rack lunges (12 steps with DB on left shoulder) @ 20/ 10 Kg

Lunedì 27 Aprile
2015-04-27
WARM UP 10’ Groups Dynamics
WL
SQUAT CLEAN 20’ to find 1Heavy single of the day
WOD
Intervals 1’ ON , 1’OFF as needed to finish:
21-15-9 reps of:
Hang Squat Clean @ 50/35 Kg
Burpees

Sabato 25/04/2015
2015-04-25
WARM UP 10’ Groups Dynamics & Mobility
TEAM WOD of 3
150 power clean @ 40/25 Kg
120 K2E
90 Back Squat (from the ground) @ 40/25 Kg
60 Cal Row
30 Wall Climb

VENERDI 24/04/15
2015-04-24
WARM UP
10’ Groups Dynamics & Mobility
WOD
“Barbara”
3-5 Rounds, rest 3’ between rounds
20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat

GIOVEDI 23/04/15
2015-04-23
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
Review Rowing technique
WOD:
EMOM 14′
ODD 15 Cal Row
EVEN 10 DL

MERCOLEDI 22/04/15
2015-04-22
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Strict Press Behind Neck Snatch Grip 4 x 8-10
A2- GHD Hip & Back Extension 4 x 6-8
Rest 90”
WOD
For Time:
21-15-9 reps of:
KB Swing @ 32/24 Kg
Power Snatch @ 50/30 Kg

MARTEDI 21/04/15
2015-04-21
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
KB SNATCH – Review and practice for 15’
WOD:
For Time:
10 KB Snatch alt arm @ 24/16 Kg
15 Squat Clean 40/25 Kg
10 KB Snatch alt arm @ 24/16 Kg
15 Power Clean 40/25 Kg
10 KB Snatch alt arm @ 24/16 Kg

LUNEDI 20/04/15
2015-04-20
WARM UP
10’ Groups Dynamics & Mobility with:
EMOM 6-8’
Odd Double Under Practice
Even 6-8 Gym Push Ups
GYM STRENGTH & BB STRENGTH
A1- KB 1 Leg Deadlift 4 x 10-12 each leg”
A2- Strict Ring Dip 4 x 6-10
Rest 90”
WOD
AMRAP 15’
2-4-6-8 OHS @ 35/20Kg
8 K2C/E
10 Box Jump

SABATO 18/04/15
2015-04-18
WARM UP
10’ Groups Dynamics & Mobility
TEAM WOD of 2:
Complete:
Cash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member
50 SDHP
40 K2E
50 Box Jump Overs
40 GHD Sit ups
50 SDHP
– One members work at a time

VENERDI 17/04/15
2015-04-17
WARM UP
Group Dynamics & Mobility
SKILLS: Rope Climb
WOD
10 Rounds of:
10 Burpees plate
10 GTOH Plate @ 20/15 Kg

GIOVEDI 16/04/15
2015-04-16
WARM UP
10’ Groups Dynamics & Mobility
GYM STRENGTH & BB STRENGTH
A1- Front Squat 4 x 4
A2- Parallette Push up 4 x 6-8
Rest 60”
WOD
For time:
100 DU/300SU
30 DB Thruster @ 25/15 kg
400 mt Run

MERCOLEDI 15/04/15
2015-04-15
10’ Groups Dynamics & Mobility with:
4 Sets of
8 Burpees – 8 OH Pvc Pipe walking lunges
WL
PUSH JERK cycling: practice with empty barbell for 10’
EMOM 5’: 5-7 Reps @ light weight focus on pace
WOD:
4 Intervals 2’ON, 1’OFF
5 Power Clean @ 50/35 Kg
7 TTB/TTR
9 Box Jump

MARTEDI 14/04/15
2015-04-14
WARM UP
10’ Groups Dynamics & Mobility
SKILLS
HS Hold against wall: practice position and negative portion of the HSPU movement for 15’
WOD:
15’ AMRAP:
20 Wall Ball @ 9/6 Kg
10 Hang Power Snatch @ 40/25 Kg
