Il vecchio anno è passato. Lasciate che il passato morto seppellisca la propria morte. Il nuovo anno ha preso possesso dell’orologio del tempo. Tutti acclamano i compiti e le possibilità dei prossimi dodici mesi! “Edward Payson Powell”
DAY OFF!!!
In nulla mi considero felice se non nel ricordarmi dei miei buoni amici.
“William Shakespeare”
BEGINNER & INTERMEDIATE
DAY OFF!!! SEE YOU NEXT YEAR… WEDNESDAY 02.01.19
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP Alternating EMOM 12 minutes 1 – 50s Row 2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups 3 – 50s Bike 4 – 25-50′ Handstand Walk (or :50s practice)
SKILLS & SPECIFIC WARM UP 1 Round, Not for Time: 30s Bike, 1 Rope Climb 15s Bike, 1 Rope Climb
“Saving Grace”: Part A – Warm through all weights of the workout under low intensity, to confirm our loadings.
Part B – Not for Time:2 Rounds:7 Handstand Pushups2-3 Bar Muscle-UpsDirectly into…1 Clean and Jerk at each weight inside the workout.
CONDITIONING “Roped Up” 4 Rounds For Time 24/17 Calorie AirDyne 2 Rope Climbs
Rest 5′ Then:
Train with your COACH! “SAVING GRACE” Team or Individual
MOBILITY & WARM UP
10′ Strech Arounds Trouble area; the:
2 Rounds,
15/12 Calorie Row + 10 Hollow Body Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Overhead Squats
Overhead Squat Barbell Warmup (empty barbell)
5 Good Mornings + 5 Snatch Grip Strict Presses
5 Good Mornings + 5 Snatch Grip Push Presses
5 Stiff Legged Deadlifts + 5 Snatch Grip Push Jerks
5 Muscle Snatches + 5 Overhead Squats
2 Facing The Bar Burpees
4 Overhead Squats
6 Sumo Deadlifts High Pull
1 Facing The bar Burpees
4 Overhead Squats
6 Deadlifts
CONDITIONING
“Dead Of…”
AMRAP 12:
5 Facing the bar Burpees
10 Overhead Squats #35/25
15 Sumo Deadlift High Pull #35/25
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS
Pose Running – Row
CONDITIONING
“…And Burns Some Calories”
For Time
Partner WOD
While A Run, B, Row.
400m Run, Max Calorie Row
400m Run, Max Calorie Row
400m Run, Max Row
Directly into…
4×250 mt Row Rest 30″
Directly into…
400m Run, Max Cal Bike Erg*
400m Run,Max Calorie Bike Erg*
400m Run, Max Calorie Bike Erg*
*Athlete’s choice for bike – Assault Bike, Erg Bike, or Schwinn.
DAY OFF!!!
Tra corse, regali, abbuffate di biscotti e panettoni è giunta l’ora del meritato riposo! Buon Santo Stefano a tutti!
“Babbo Natale”
DAY OFF!!!
Il Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più bello!
“Norman Vincent Peale”
BUON NATALE! MERRY CHRISTMAS!JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!
9.30 BEGINNER & INTERMEDIATE
13.45 ADVANCED & COMPETITORS
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2018 mt Row/Run
CONDITIONING 13.45
“12 Days of CrossFit”
12 Rounds:
1 Squat Snatch #52/38
2 Hang Power Snatches #52/38
3 Deadlifts #52/38
4 Burpees
5 TTB
6 Box Jump Overs #60/50
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges #24/16
9 Kettlebell Swings #24/16
10 GHD Sit-Ups
11 Wallballs #9/6
12 Calorie Assault Bike
DAY OFF!!!
Come raggiungere un traguardo? Senza fretta ma senza sosta “Goethe”
BEGINNER & INTERMEDIATE
DAY OFF
ROWING WORKSHOP
AT 10.00
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP*
10′ Banded Stretch arounds Trouble Area; Then:
EMOM 12 minutes
1 – 15/12 Calorie Row
2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups
3 – 10 AB-Mat Sit-Ups + 20 DU
4 – Handstand Hold or HSW Practice
Directly Into
2 Rounds Not for time:
20 Double-Unders + 1 Rope Climb + 20 Double-Unders
Specific Primer for “Power Puff”:
1 Round:
7 Toes to Bar + 20s Bike + 3 Power Cleans + 40s Bike
+ 3 Power Cleans + 20s Bike + 7 Toes to Bar
CONDITIONING*
A)For Time:
100 Double-Unders, 1 Rope Climb
75 Double-Unders, 2 Rope Climbs
50 Double-Unders, 3 Rope Climbs
Rest As Needed; Then:
B) “POWER PUFF”
For Time:
30 Toes to Bar
30/21 Calorie Assault Bike
15 Power Cleans #70/48
60/42 Calorie Assault Bike
15 Power Cleans #70/48
30/21 Calorie Assault Bike
30 Toes to Bar
*courtesy of comptrainmasters
