MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
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 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Kb Snatch – Kb Swing
CONDITIONING
“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16
COME LO STATO CHE STA PROCEDENDO A RITROSO NELLE SUE DECISIONI, ANCHE NOI RIPRENDIAMO I NOSTRI ALLENAMENTI A CASA PER NON PERDERE CIO’ CHE ABBIAMO ACQUISITO IN QUESTO BREVE PERIODO!
SIAMO CERTI DI FARVI UNA COSA GRADITA PER FARVI ALLENARE COMUNQUE E DOVUNQUE VOI VOGLIATE NEL FRATTEMPO CHE TUTTI INSIEME PASSIAMO QUESTO MOMENTO DI DIFFICOLTA’
CROSSFIT MENTANA NON LO FERMA NESSUNO!!!
LET’S GO BOY!!!
MOBILITY & WARM UP
8 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Odd Object Romanian Deadlifts
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
“NASTY DOZEN”*
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans
Odd Object #30% BW
*compare to 18.05.20
DAY OFF!!!
“Saggezza e buon senso si ottengono in tre modi: primo con la riflessione, che è la cosa più nobile; secondo attraverso l’imitazione, che è la cosa più semplice; e terzo con l’esperienza, che è la cosa più amara di tutte.”
“CONFUCIO”
MOBILITY & WARM UP
8 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Odd Object Romanian Deadlifts
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
“NASTY DOZEN”
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans
Odd Object #30% BW
MOBILITY & WARM UP
8 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Double Under for 10′ practice
CONDITIONING
“90 SHINY”
21-15-9:
Odd Object Power Cleans #40%BW
50 Double Unders After Each Round
Directly Into…
21-15-9:
Odd Object Front Squats #40%BW
50 Double Unders After Each Round
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Take 10′ tu build your Double Unders
CONDITIONING
“FLIGHT SIMULATOR”*
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)
*compare to 24.10.19
MOBILITY & WARM UP
Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
15 Odd-Object Sumo Deadlift High Pull + 10 Double Unders
10 Sit ups + 4 Push Ups + 4 V-Ups + 10 Pike Push Ups
10 Double Unders
9 Odd Object Squat Clean + 6 Odd Object Push Jerk + 3 Odd Object Swing
15 Odd-Object Sumo Deadlift High Pull
6 Alternating Odd O Lunges
3 Burpees Step Up
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd Object Push Ups
33 Pike Push Ups
33 V-Ups
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd-Object Ground to Shoulder
33 Odd Object Swing
33 Odd-Object Ground to Overhead
33 Double-Unders
33 Odd-Object Sumo Deadlift High Pull
33 Burpees Chair Step Up
33 Odd Object Reverse lunges
Cash Out 1000 Dot Hops. Wear Rucksac
Rucksac/Back Pack @10-15% BW
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 1:40 Jump Rope
Station 2+5 – 5 Odd-Object Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – PVC Warm Up: 15 Pass- Through, 10 Pressing Snatch Balance, 5 Overhead Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Odd-Object Squat Clean + 6 Odd-Object Push Press; Rest 30 sec then:
15 Double-Unders + 30 Dot Hops + 40 Skip on Place; Rest 30″ Then:
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats; Rest 1 minute
CONDITIONING
“CALVARIO Home Edition”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Odd-Object* Sumo Deadlift High-Pulls #20-30% BW
10 Odd-Object Squat Clean
15 Odd-Object Push Press
*How To Create an “Odd-Object?”
Rest 3 minutes
AMRAP in 6 Minutes
100 Skip on Place
80 Dot Hops*
60 Double Unders
*Dot Hops: With tape, mark four points on the ground by drawing a rectangle. Long side about shoulder width, short side about shoulder width.
Rest 3 Minutes
AMRAP in 6 Minutes
15 Self Row – Odd-Object Row – 10 Pull Ups
30 Chair Step Up
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts.
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
STRENGHT
On a running clock for 5 minutes:
Accumulate max Time in L-Sit Hold on two chair; sub Bent Knee
CONDITIONING
“DAMN STAIRS”
Ascending Ladder for 15:00:
2 Odd-Object Ground To Overhead
2 Odd-Object Overhead Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground To Overhead
4 Odd-Object Overhead Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
