crossfit competitors programs

WGM WOW – SATURDAY 07.09.19 – TRAIN WITH A COACH “BETTER TO DIE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

30 Seconds Spiderman + Reach
30 Seconds Inchworms
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)

2 Rounds of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Deadlift

100 Meter Run
5 Deadlifts (Workout Weight)
5 Box Jump Overs
5 Toes to Bar

CONDITIONING

“BETTER TO DIE”

Buy-In: 1 Mile Run

21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar

Cash-Out: 1 Mile Run

SUBSTITUTIONS

Run

2000/1600 Meter Row
160/115 Calorie Schwinn Bike
3200 Meter Bike Erg

W WOD – MONDAY 19.03.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Kb Swing – Back Squat

STRENGHT
Every 60 seconds for 12 minutes
Perform one set until failure of:
2 Back Squats (starting weight is # BW)

Rest 5′ Then:

CONDITIONING
30 – 20 – 10
Kb Swing #24/16
One Arm Rack Kb Walking Lunges #24/16

WOW OPEN WOD – SATURDAY 03.03.18 – “OPEN 18.2”’

WARM UP

Complete a 6 minute AMRAP of:
15 Air Squats
5 Burpees
10 Box Step Up
20 PVC Pass Throughs

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

VARIATIONS
Rx’d: (Ages 16-54) # 22.5/15 (2 Dumbbells)

Scaled: (Ages 16-54) #15/10
stepping burpees allowed

Teenagers 14-15: #15/10

Scaled Teenagers 14-15: #10/5
stepping burpees allowed

Masters 55+: #15/20

Scaled Masters 55+: #10/5
jump over empty barbell,
stepping burpees allowed

M WOD – THURSDAY 01.03.18 – ROAD TO THE SPARTAN RACE –

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips

STRENGHT
3-3-3-3-3
Power snatch + overhead squat #65% 1RM Snatch

CONDITIONING
5 Rounds For Time
400 mt Run
50 Double Unders
25 Cal Row

WMG WOD – WEDNESDAY 28.02.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot strappers

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING
Three AMRAPs in 24 minutes
AMRAP 6:00
21 Squat Cleans Thrusters #45/30
21 Calorie Row
21 Burpees Target # 15cm
Rest 3:00
AMRAP 6:00
15 Squat Cleans Thrusters #52/40
15 Calorie Row
15 Burpees Target # 15cm
Rest 3:00
AMRAP 6:00
9 Squat Cleans Thrusters #60/50
9 Calorie Row
9 Burpees Target # 15cm

W WOD – MONDAY 26.02.18 – “CROSSFIT TOTAL”

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 – Deadlift – Press

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.

ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips

DAY OFF – SUNDAY 25.02.18

DAY OFF!!!

Non arrenderti. Rischieresti di farlo un’ora prima del miracolo.
“Proverbio arabo”

WOW OPEN WOD – SATURDAY 24.02.18 – “OPEN 18.1”

WARM UP
20 m Bear Crawl
20 Ring Row
10 m Crab Walk
20 Air Squats
20 Shoulder Dislocated
30 Mountain Climbers
Jog 400 mt

MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54) minimum #22.5/15
Scaled: (Ages 16-54)
Men perform hanging knee-raises, Dumbell#15
Women perform hanging knee-raises, Dumbell#10
Teenagers 14-15: Dumbell minimum #15/10
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, Dumbell#15
Girls perform hanging knee-raises, Dumbell#10
Scaled Masters 55+:
Men perform sit-ups, Dumbell#10
Women perform sit-ups, Dumbell#5

NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.

WOW – SATURDAY 17.02.18 – “BEAT THE COACH” – ROAD TO THE SPARTAN RACE

WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

STRENGHT
5-5-3-3-2-1
Clean & Jerk

CONDITIONING
“Beat the Coach at EMT”
On continuos Running Clock For 14 Minutes
0 – 7 minutes
30 Burpees Over The Row
30 Cal Row
30 Thrusters #40/25
7 – 14 Minutes
30 Thrusters #40/25
30 Cal Row
30 Burpees Over The Row

WM WOD – TUESDAY 13.02.18

WARM UP
30 Hand-to-hand swings (light weight)
20 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot Strappers
10 Armbars, 5 per side

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
AMRAP 12 minutes
15 Power Snatches #35/25
30 Double-Unders

ACCESSORY WORK
EMOM x 18
Minute 1 – 10 Dumbbell Bench Press
Minute 2 – 30/20 Calorie Assault Bike
Minute 3 – 30/20 Calorie Row