HEAVY DAY

W WOD – HEAVY DAY – THURSDAY 24.09.20 – “DEADLIFT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 28.05.20

W WOD – HEAVY DAY -WEDNESDAY 28.05.20 – “DEADLIFT”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING
“DEADLIFT”
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 8

5 Deadlift TnG #80%

G WOD HEAVY DAY – MONDAY 02.03.20 – “PUSH & PULL”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups

SKILLS

Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING
“ PUSH & PULL ”

EMOM 16 minutes
Odd: Max Unbroken Strict Handstand Push Ups
Even: Max Unbroken Strict Supinated Chest To Bar

W TEST – HEAVY DAY – WEDNESDAY 26.02.20 – “CLEAN & JERK”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“CLEAN & JERK”
Every 2’30”
5-3-2-1-1- 1 reps

M WOD – MONDAY 24.02.20 – “2K ROW”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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 & SPECIFIC WARM UP
Row

CONDITIONING
BENCHMARK*
“2K ROW”
2000 meter Row

*compare to 08.04.19

W WOW – SATURDAY 22.02.20 – TRAIN WITH A COACH “HEAVY SNATCH”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Burgener Warm Up; Then: 2 Rounds in a Snatch Grip
5 Good Mornings + 5 Elbow Rotations + 5 Push Jerk
+ 5 Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats

EMOM 6′
3-Position Squat Snatch (3 high hang, 2 knee-level, 1 floor)
Then:
CONDITIONING
SNATCH
Every 120 Sec
5-5-3-2-1-1-1

W WOD – THANKS GOD IT’S FRIDAY 14.02.19 – HEAVY CLEAN

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 02.05.19

W WOD – HEAVY DAY -WEDNESDAY 05.02.20 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 21.05.18

G WOD HEAVY DAY – MONDAY 28.01.20 – “EXTREME PULL UP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups

SKILLS

KIPPING – KIPPING PULL UP

CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up

W WOD – TESDAY – 21.01.20 – HEAVY DAY – “PUSH PRESS”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

COMPARE TO 20/02/19