DAY OFF!!! 070517
DAY OFF!!!
Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”
DAY OFF!!!
Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”
WARM UP – MOBILITY
Dynamic Warm up:
Pilates For CrossFit
SKILLS
Med Ball Clean – Sumo Deadlift High Pull
CONDITIONING
“FIGHT GONE BAD”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #55/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
ACCESSORY WORK
Superset1
Single Arm Dumbbell Row 3 8-12
DB Single Bench Press 3 10-12
Superset 2
Compound Row 3 15
GHD Wall Ball Sit Ups 3 15-20
Superset 3
Dumbbell Pull Over 2 10-12
Rear Delt Fly 2 12-15
Biceps Curl 28 2
Biceps Curl 28 are performed by taking dumbbells and doing 7 reps half-way down curls w/pronated (palm down) grip; 7 reps half-way up curls w/neutral grip (palms facing each other); 7 reps full ROM w/supinated grip (palms up), and a 7-second midrange isometric hold (any grip you wish)
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
Front Squat – Push Press – Kipping Pull Ups
BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
5’ Rest
ACCESSORY WORK
EMOM 12′
Odd- Max Ring push-ups, feet higher than rings
Even- 12/15 Deadlift Snatch Grip #1.2 BW
COMPARE WITH 31 JANUARY 2017
WARM UP
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
MOBILITY & SKILLS
Pose Running – Rowing
CONDITIONING
3 Rounds For Time
500 mt Row
400 mt Run
Rest 1/2 Of Time per set Between Rounds
WARM UP
Amrap 6′
20m Bear Crawl
20 Double Unders
20 Air Squats
20 Jumping Jack
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
AMRAP 4′
27 Hang Squat Snatch
27 Cal Row
27 Toe To Bar
Rest 4′
AMRAP 4′
21 Hang Squat Snatch
21 Cal Row
21 Toe To Bar
Rest 4′
AMRAP 4′
15 Hang Squat Snatch
15 Cal Row
15 Toe To Bar
WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Handstand Push Up
CONDITIONING
“Happy Birthday Haissam”
Amrap 17′
2 Bar Muscle Up/ Chest To Bar
5 Deficit Strict Handstand Push-Ups
20 Double Unders
17 Cal Row
DAY OFF!!!
Dare anche una sola stilla di energia in meno del proprio massimo significa sacrificare le doti che ti sono state donate
“Steve Prefontaine”
Read More
DAY OFF!!!
Non fermarti quando sei stanco, fermati quando hai finito!!!
“Anonimo”
Read MoreWARM UP
5′ Practice Double Unders, then
2 Rounds of:
20m Bear Crawl
20 Jumping Jacks
20 Pass Through
20 Butterfly Sit Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“500 LIKE”
For Time
50 Box Jumps #60/50
50 Pull-Ups
50 Kettlebell Swings #24/16
50 Double Unders
50 Toe to Bar
50 Push Press #20/15
50 Cal Row
50 Burpees Plates #15
50 Alternate DB Snatch #20/12.5
50 Double-Unders
WARM UP
Complete a 3 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls
20m Bear Crawl
10 Floor Wipers
MOBILITY & SKILLS
Clean Warm Up – Med Ball Clean – Front Squat
STRENGHT
EMOM 8′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%BW
CONDITIONING
For time:
21 – 15 – 9
Kettlebell Swings 24/16
Calories Row
directly into
42 – 30 – 18:
Wall Ball Shots #9/6
Double Unders
Directly into
12 – 9 – 6:
Squat Cleans #60/35
200 Meter Shuttle Run