DAY OFF!!! 110617
DAY OFF!!!
“Non devi temere la sconfitta se credi che possa svelarti poteri che non sapevi di possedere.”
DAY OFF!!!
“Non devi temere la sconfitta se credi che possa svelarti poteri che non sapevi di possedere.”
NAPOLEON HILL
WARM UP
800 mt Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Press ( Strict; Push; Jerk ) – Burpees – Box Jump
CONDITIONING
“And End Up In Beauty …”
For Time
Buy In 75 Double Unders; Then:
50 Burpees Pull Ups
50 Box Jumps #60/50
50 Plate Overhead Walking Lunges #20/10
50 Shoulder-to-Overhead #45/30
50 Calorie Row
WARM UP
3 Rounds of:
8 Passovers + 4 OH Squats
8 Ring Rows
8 Hollow Body
8 Back Extensions
100m Run
MOBILITY & SKILLS
Burgener Warm up – Wall Ball Clean
CONDITIONING
-BEAT THE CHAMP-
La Battaglia Di Milano
“EVENT 1”
IN 7′ TIME CAP PERFORM:
3 Rounds For Time
20 Alternate Kettlebell Snatch #24/16
20 Wall Ball 9/6
THEN:
Max Effort Calories Rower in Remaning Time
ACCESSORY WORK
Superset 1
Toe to Bar 4xMax Unbroken
Sit Ups 4×20-30
Triset
V-Up 3×15-20
Kneeling oblique Pull Up Band Crunch 3×10/side
Low to High Band Wood Chopper 3×10/side
WARM UP & MOBILITY
20′ Power Yoga For CrossFit
SKILLS
Kipping – Pull Ups -Ring Dips
CONDITIONING
3 Rounds For Time
10 Burpees Box Jump
15 Ring dips
20 Push-ups
45 Pull-ups
ACCESSORY WORK
Barbell curl (light) 3×15-20
Pull ups Band crossovers (light) 3×15-20
Incline bench press (heavy) 6×6-8
——-
Superset 1:
Flat bench dumbbell flyes(heavy) 3×8-10
Seated alternating dumbbell curls 3×10-12
——-
Superset 2:
Bench press 3×8-12
Chin ups 3×12-15
WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hamstring – Low Back – Clean Warm Up
CONDITIONING
For Time
100-80-60-40-20: Double-unders
50-40-30-20-10: Sit-ups
25-20-15-10-5 of: Hang Squat Clean #35/25
WARM UP
3 Rounds Of:
5 Push Ups
5 Thrusters (empty bar)
5 Burpees
5 Tuck Crunch
5 Wipers x side
MOBILITY & SKILLS
Burgener Warm Up – Over Head Squat
STRENGHT
a) Snatch Pull
5 #85%
3 X 5 #90%
b) Overhead Squat
5 #60%
5 #65%
3 x 5 #70%
CONDITIONING
27-21-15-9:
Power Snatch #35/25
Kb Swing #24/16
Handstand Push Ups
WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats
MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running
CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 14-10-16
Directly into
B) Intervals
Row 10x250m
Rest for 2/1
SCORE IS TOTAL ROUNDS RUN + CAL ROW
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Shoulders – Pose Running
CONDITIONING
It’s Time To Hero
“MURPH”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest or Backpack #10/6
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
DAY OFF!!!
Verde come la speranza di un mondo migliore, bianco come la purezza di intenti, rosso come il sangue versato dagli eroi. Questa è la mia bandiera.
(Anonimo)
WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m
MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk
CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%
Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,
Bench Press
5×5 #85%
Rest as needed between lifts and exercises