Crossfit Segrate

GIOVEDI 28/07/2016
2016-07-28
Warm Up
Group Dynamics
WOD
For Time:
100 Lunges
50 Cal Row
80 Abmat Sit ups
50 Cal Row
60 Step up
50 Cal Row

MERCOLEDI 27/07/2016
2016-07-27
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 12′:
odd 3-5 strict TTB
even 30”-40” superman hold
WOD
3 Rounds of:
400mt Run
15 Power Clean & Press @ 40/25 Kg

MARTEDI 26/07/2016
2016-07-26
Warm Up
Group Dynamics & Mobility
WL
Hang Squat Snatch – 2RM of the day
WOD
6 Intervals 1’ ON, 1’ OFF
6 OTB Burpees
6 Hang squat snatch @ 40/25 kg
ME DU/SU

Lunedì 25 Luglio
2016-07-25
Warm Up Group Dynamics & Mobility
Gymnastic & Strength
EMOM 18′
Odd 5 Back Squat From The Ground @ climbing weight every 2 sets
Even 3-5 Burpees Pull Up
WOD 6’ AMRAP
Ladder Up 3,6,9,12..
Wall Ball @ 9/6 Kg
KB Swing 24/16 Kg
Air Squat

SABATO 23/07/2016
2016-07-23
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
In 8’ find 3RM Touch & Go SQUAT CLEAN
-Rest 2’-
In 8’ AMRAP I go, you go every round
12 Thruster @ empty BB
8 k2e
-Rest 2’-
In 8’ AMRAP I go, you go every round
15mt bear crawl
12 Jump split squat
8 Push up h/off

VENERDI 22/07/2016
2016-07-22
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4-5 Sets for quality:
A1- KB Windmill- 8-10 Reps each leg
A2- Cuban Rotation – 8-10 Reps
WOD
3 Rounds of:
21 Box Jump
15 Burpees
9 OHS @ 60/40 Kg

GIOVEDI 21/07/2016
2016-07-21
Warm Up
Group Dynamics & Mobility
WOD
AMRAP 25’
200mt Run / 250mt Row (aternating)
1 Rope climb or 5-7 strict chin up
200mt Run / 250mt Row (aternating)
10 Muscle Clean @ 40/25 Kg
200mt Run / 250mt Row (aternating)
15 Wall Ball @ 9/6 Kg
200mt Run / 250mt Row (aternating)
20 tuck crunch

MERCOLEDI 20/07/2016
2016-07-20
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
A1- Back Squat 5 x 2 @ climbing
A2- Plank 5 x 30-40”
WOD
AMRAP 12’
14 Alt Arm KB Snatch @ 24/16Kg
14 KB Front Rack Lunges
7 HSPU or 5 Walking Push Up

MARTEDI 19/07/2016
2016-07-19
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 15’
Min1 Kipping Pull Up 2-4 reps for quality
Min2 Perfect gym push up 6-10 reps
Min3 DU practice for 40”
Aerobic Capacity
500mt Row
400mt Run
250mt Row
200mt Run
-no rest b/w row and run, rest 120” after whole round then repeat

Lunedì 18 Luglio
2016-07-18
Warm Up Group Dynamics & Mobility
WL
Push Press + Push Jerk + Split Jerk fro the ground – 6-8 x 1 + 1 + 1 @ AHAP
WOD
4 Rounds for time:
20 Deadlift @ 80/55 Kg
30 Abmat Sit Ups

Sabato 16 Luglio
2016-07-16
31 HEROS

VENERDI 15/07/2016
2016-07-15
Warm Up
Group Dynamics & Mobility
WOD:
AMRAP 20′
6 Kipping Pull Up
8 FSQ @ 60/40 KG
10 OTB
12 KB Swing @ 24/16 KG

GIOVEDI 14/07/2016
2016-07-14
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength:
A1- Deadlift- 5 x 5
A2-C2B/Pull Up Strict 5 x ME
WOD
4 Intervals 90”ON, 90”OFF
AMRAP
7 K2E
7 KB SDHP @ 24/16 kG
7 Box Jump

MERCOLEDI 13/07/2016
2016-07-13
Warm Up
Group Dynamics & Mobility
WOD
5 Rounds of:
1’ME Burpees Plate @ 20/15 Kg
1’ME Front Rack Plate Lunges @ 20/15 Kg
1’ME Abmat Sit Up
1’ME DU
1’Rest

MARTEDI 12/07/2016
2016-07-12
Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 12’
Min 1 – TTRing 6-8
Min2 – HS Hold facing the wall – 20-30”
Min 3 – Lateral Side Plank – 20”+20”
Wod
For Time:
21 Power Clean @ 50/35 Kg
400mt Run
15 Push Press @ 50/35 Kg
400mt Run
9 Power clean & Push Press @ 50/35 Kg
400mt Run

Lunedì 11 Luglio
2016-07-11
Warm Up Group Dynamics & Mobility
WL & Gymnastics
EMOM 12’
Odd: OHS From the ground – 5 reps @ climbing
Even: Ring Dip Strict 4-6 reps
WOD
30-20-10 reps of:
alt arm DB snatch @ 20/15 Kg
cal row

SABATO 9/07/2016
2016-07-09
MURPH!

VENERDI 8/07/2016
2016-07-08
Warm Up
Group Dynamics & Mobility
Strength
A1- Push Press Behind neck 5 x 5 @ climbing
A2- Ring Row 5 x 10
WOD
Ladder down 10- 9-8-7-6-5-4-3-2-1 reps of:
Power Clean @ 50/35 Kg
Push Jerk @ 50/35 Kg

GIOVEDI 7/07/2016
2016-07-07
Warm Up
Group Dynamics & Mobility
WOD
For Time:
100 Box jump Over
80 Tuck Crunch
60 medball Clean @ 9/6Kg
40 Push up h/off
20 Burpees

MERCOLEDI 6/07/2016
2016-07-06
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
A1- Back Squat 5 x 3 with 3” hold bottom pos
A2- Strict K2E 5 x 8
WOD
12’AMRAP:
21 Sit up
14 DB Lunges @ 15/10 kg
7 Power Snatch @ 60/40 Kg

MARTEDI 5/07/2016
2016-07-05
Warm Up
Group Dynamics & Mobility
MIDLINE
5 Sets for quality:
20” Plank
20” Mountain climber
20” Side Plank DX
20” Mountain climber
20” Side Plank SX
20” Mountain climber
WOD
AMRAP 10’
250mt Row
7 Deadlift @ 85/55Kg

LUNEDI 4/07/2016
2016-07-04
Warm Up
Group Dynamics & Mobility
WL & Gymnastics
EMOM 10’
Odd Power Clean – 3 reps in cycling style @ climbing weight
Even Strict Chin Up – 3-5 reps
WOD
10 Rounds of:
5 Front Squat @ 60/40 Kg
5 OTB Burpees
5 KB Swing @ 32/24Kg

SABATO 2/07/2016
2016-07-02
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg
5 Rounds – I go you go as needed
30 Push Press @ 50/35 Kg
30 Cal Row
Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg

Venerdì 1 Luglio
2016-07-01
Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of:
A1- Front Rack Lunges – 6 reps each leg @ climbing
A2- Tuck hold hanging on bar – 20” accumulated
A3- GHD Hip extension – 10 reps
WOD 21-15-9-6-3 Reps for time of:
Power Snatch @ 40/30 Kg
K2E / K2C

GIOVEDI 30/06/2016
2016-06-30
Warm Up
Group Dynamics & Mobility
Gymnastics:
Skills Ring Muscle Up
ONLY FOR ADVANCED
EMOM 8’:
1-3 Mu/Mu Transition
WOD
12’ AMRAP:
12 Deadlift @70/50 Kg
6 OTB Burpees
3 Hang Power Clean @70/50 Kg

MERCOLEDI 29/06/2016
2016-06-29
Warm Up
Group Dynamics & Mobility
WOD
For Time:
40 DUs/ 100 SUs
5 Rounds of Cindy
40 DUs/ SUs
4 Rounds of Cindy
40 DUs/100 SUs
3 Rounds of Cindy
40 DUs/ 100 SUs
2 Rounds of Cindy
40 DUs/ 100 SUs
1 Rounds of Cindy

MARTEDI 28/06/2016
2016-06-28
Warm Up
Group Dynamics & Mobility
Gymnastic & Strength
4 Sets of:
A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8
A2- Strict C2B/pull up reps 3-6
WOD
3 Rounds For Time:
30 alt arm DB Snatch @ 20/10 Kg
20 alt leg pistols/ globlet squat
10 HSPU strict or push up
250 mt Row

Lunedì 27 giugno
2016-06-27
Warm Up
Group Dynamics & Mobility
WL
A-Snatch Deadlift + Snatch Pull – 3 + 3 x -5 @ climbing
B- Snatch Balance – 6 x -5 @ holding bottom pos 5” every rep
WOD
5 Intervals
1’30” ON 1’30” OFF
200mt Run
ME Burpees

SABATO 25/06/2016
2016-06-25
Warm Up
Group Dynamics & Mobility
SATURDAY TEAM WOD of 2
All team must complete:
Cash in: 60 Cal Row (alternating every 10)
3 Rounds, switching as needed:
15 K2C
21 Squat clean thruster @ 40/30 Kg
15 Push Press @ 40/30 Kg
21 Back Squat @ 40/30 Kg
Cash out: 60 Cal Row (alternating every 10)

VENERDI 24/06/2016
2016-06-24
Warm Up
Group Dynamics & Mobility
WOD
6 Rounds of:
30” Max DU
30” Rest
30” Max Push Up
30” Rest
30” Max Air Squat
30” Rest
30” Max Down & Ups
30” Rest
30” Max Tuck Crunch
30” Rest
