DAY OFF!!! SUNDAY – 21.01.18
DAY OFF!!!
Alcune persone sognano il successo… mentre altre si svegliano e lavorano sodo.
“Anonimo”
DAY OFF!!!
Alcune persone sognano il successo… mentre altre si svegliano e lavorano sodo.
“Anonimo”
WARM UP
2 rounds
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
“18.Zero” *
21-15-9 reps for time of:
Dumbbell snatches #25/15
Burpees, jumping over the dumbbell
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.
-Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches #15/10
Burpees, stepping over the dumbbell
-Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches #10/7
Burpees, stepping over the dumbbell
*courtesy of crossfit.com
ACCESSORY WORK
On the Minute x 12
Odd. 20″ Ring L-Sit
Even 3 Power Snatches #80%
WARM UP
Light Kettlebell
40 Hand to Hand Swing
30 Alternate Clean & Press
20 Floor Press ( each side )
20 Halo
10 Boot Strappers
MOBILITY & SKILLS
Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
21 – 15 – 9:
Thrusters #43/30
Calories Row
Box Jump #60/50
Directly into…
15 – 12 – 9:
Hang Squat Cleans #43/30
Calories Row
Facing The Bar Burpees
Directly into…
12 – 9 – 6:
Clean & Jerk #43/30
Calories Row
Box Jump Over
Time Cap 20 minutes
WARM UP
5 minutes practice Double Unders; Then 3 Rounds of:
3 Backroll To Stand Up
4 From Hollow to Superman
5 Burpees
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pistol Squat
CONDITIONING
5 Rounds For Time
21/18 Calorie Bike/Row
15 Toe To Bar
12 Pistol Squats (6 Each Leg)
ACCESSORY WORK
On The Minute Untill Failure
20 Double Unders
1 Deficit Handstand Push Ups
20 Double Unders
2 Deficit Handstand Push Ups
20 Double Unders
3 Deficit Handstand Push Ups
… And so on.
WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy
STRENGHT
Find in 8 minutes 1 RM of
Shoulder Press
Rest 4′ Then:
CONDITIONING
Max rounds in 12 minutes
8 Overhead Squat #43/29
8 Split Squat, left leg #43/29
8 Push Jerk/Split Jerk Behind the Neck #43/29
8 Split Squat, right leg #43/29
ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips
DAY OFF!!!
Come raggiungere un traguardo? Senza fretta ma senza sosta
“Goethe”
Read MoreWARM UP
40 Hand to Hand Swing
30 Alternate Clean & Jerk
20 Floor Press Each side
20 Halo 10x side
10 Boot Strappers
5 Armbar x Side
MOBILITY & SKILLS
Ankle – Hamstring – Quad – Shoulders – POSE RUNNING
CONDITIONING
“Never Say Never My Friends”
For Time
800mt Run;
Then 7 Rounds
5 Pull-Ups
10 Alternate Wall Ball Push-Ups
15 Squats
20 Kb Swing #24/16
400 mt Run
All with a weight vest @20/14 lb
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Row
10 Push Ups Hand Release
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Shoulders – Hips – Low Back
CONDITIONING
3 Rounds For Time
10 Bench Press/Floor Press #80%BW
500 mt Row/400mt Run
ACCESSORY WORK
For Time
21-18-15-12-9:
Cal Bike
GHD Wall Ball Sit-Ups
ACCESSORY WORK
For Time
21-18-15-12-9:
Cal Bike
GHD Wall Ball Sit-Ups
WARM UP
400mt Easy Jog; Then:
15 minutes Power Yoga
MOBILITY & SKILLS
Clean Warm Up – Rope Climb
STRENGHT
In 10 min Find 1 Reps Max of Power Clean
Rest 5′, Then:
CONDITIONING
For Time & Reps
50 AB-Mat Sit Ups
15-ft. Rope climb, 1 ascents
40 AB-Mat Sit Ups
15-ft. Rope climb, 2 ascents
30 AB-Mat Sit Ups
15-ft. Rope climb, 3 ascents
20 AB-Mat Sit Ups
15-ft. Rope climb, 4 ascents
10 AB-Mat Sit Ups
15-ft. Rope climb, 5 ascent
Time Cap 12 Minutes
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm Up
CONDITIONING
4 Rounds of AMRAP 4
30 Double Unders
15 Toe To Bar
7 Hang Squat Snatches #43/29
Rest 2 minutes between rounds
ACCESSORY WORK
Triset 4×12 each
Barbell Preacher Curl
Standing Zottman Curl
Hammer Curl
——-
Tri-set 2: 4×12 each
Ring Triceps Extension
Dumbell Overhead Tricep Extension
Dips (to failure)
Rest 1 minute Between sets