REST DAY! 230917
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
MARILYN MONROE
WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups
BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 05 – 05 – 2017
5’ Rest
ACCESSORY WORK
EMOM 12′
Odd – Max Ring push-ups, feet higher than rings
Even- 5 Squat Clean & Jerk #70%
WARM UP
5′ Practice Double Unders, then:
2 Rounds of:
20 active downward dog / alternate toe touch
20 Jumping Jacks
20 Walking Lunges Combo 10 hands btn- 10 arms circle
20 Sit Ups
MOBILITY & SKILLS
Trigger Point Therapy – Hamstring – Quad – Deadlift
STRENGHT
Death By Deadlift
EMOM For as Long as Possible of Deadlift # BW.
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
CONDITIONING
For Time
Partner effort, one Rows while the other do Double Unders , switch until all rounds done:
50-40-30-20-10 Row for Cal
WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
MOBILITY & SKILLS
Dynamic Stretch – Air Squat – OverHead Squat –
STRENGHT*
A) EMOM 8′
Hang Power Snatch + Power Snatch #70%
B) EMOM 8′
1 Pausing Overhead Squat + 1 Overhead Squat #70%
2 second pause in bottom
CONDITIONING
“LOREDO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
*Do it only if you trained in August!
WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 V-Ups
10 Ring Rows
6 Power Cleans ( Empty Bar )
6 Thrusters
200 mt Run / 250 Row
MOBILITY & SKILLS
Hips – Shoulder – Clean Warm Up – Press ( Jerk – Split )
CONDITIONING
“BIG CLEAN COMPLEX”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full/squat cleans
ACCESSORY WORK
EMOM 8′
21/15 Cal Row
5/10 Bar Muscle Ups/ Chest to Bar
DAY OFF!!!
Non c’è gloria più grande per uomo che mostrare la leggerezza dei suoi piedi e la forza delle sue braccia.
“Omero”
“TEAM MURPH”
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
The Wod will be held by friends of CrossFit Sabina on their invitation in the afternoon of today …
WARM UP
AMRAP 5′
5 Pull Ups
10 Walking Lunges combo
20 PVC Pass Throughs
10 Wall Balls
MOBILITY & SKILLS
Dynamic Stretch – Front Squat – Press ( Strict – Push )
STRENGHT*
Every 90″ do:
A) Snatch Grip Dead Lift
5X5 #90%
3 second pause in power position
rest 3′
B) Front Squat
5×5 #75%
CONDITIONING
5 RFT:
400 mt Run
10 Thrusters #53/35
ACCESSORY WORK*
5 Rope Climbs
rest 2 min
4 Rope Climbs
rest 1:30
3 Rope Climbs
rest 1 min
2 Rope Climbs
rest :30
1 Rope Climbs
*Do it only if you trained in August!
WARM UP
500 mt Easy Row; Then, 2 rounds of:
5x/Leg Box Step Ups
5 Sun Salutation
10 Hand Release Push Ups
10 Hollow Body Rock
MOBILITY & SKILLS
Hips – Shoulders – Ring Dips
STRENGHT*
A) Power Clean & Power Jerk
2x #60% – 2x #65% – 2x #70%
B) Clean Pull
3×3 #80%
C) Back Squat
3×3 #65%
CONDITIONING
For Time:
18-15-12-9-6
Toe to Bar
Over the Box Burpees #60/50
Ring Dips
ACCESSORY WORK*
100 mt Shuttle Run
100 DU
2K Row
100 DU
100 mt Shuttle Run
WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25
ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5
B) EMOMx6
8 DB Thrusters #20/15
*Do it only if you trained in August!