DAY OFF!!! – SUNDAY 12.06.22 – QUOTES OF THE WEEK
DAY OFF!!!
Il più grande spreco nel mondo è la differenza tra ciò che siamo e ciò che potremmo diventare.
“Ben Herbster”

DAY OFF!!!
Il più grande spreco nel mondo è la differenza tra ciò che siamo e ciò che potremmo diventare.
“Ben Herbster”
DAY OFF!!!
Si compiono sicuramente più progressi nella propria oscurità che nella luce altrui.
“Anthony de Mello”
MOBILITY & WARM UP
2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
5 minutes for first Attemp:
Snatch
CONDITIONING
“HEAVY DAY SNATCH”
7 Rounds for Load
1 Snatch
WARM UP
Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands
Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)
Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows
SKILLS & SPECIFIC WARM UP
Back Squat – Kipping – Chest To Bar
2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.
CONDITIONING
“WILL YOU MAKE IT?“
For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar
WARM UP
MOBILITY & WARM UP
Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers
MOBILITY & SKILLS
Front Squat
Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba
CONDITIONING
“FRONT SQUAT”
EVERY 2′:30″
5 Sets For Load:
10 Front Squats
WARM UP
AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups
SKILLS & SPECIFIC WARM UP
Deadlift – Ring Dip
EMOM 5′
For Load:
Tempo Strict Press
5 Sets x 3 Reps
3-4 Sets
7 Unbroken Deadlifts (increase loading each set)
3 Ring Rips
CONDITIONING
“WATERMELON”
5 ROUNDS FOR TIME
15 Deadlifts #70/50
10 Ring Dips
MOBILITY & WARM UP
On a 8:00 Clock
8 Elbow-to-Instep Stretch
10 Scap Push-ups
8 Kip Swings
10 Overhead Walking Lunges (pvc)
5 Toes-to-Rings
MOBILITY & SKILLS
Snatch – (Muscle, Power, Squat)
5 Reps Muscle Snatch
5 Reps Power Snatch
5 Reps Overhead Squat
Then:
EMOM 8′ (For Quality)
2 Muscle Snatch + 3 Power Snatch + 1 Overhead
Squat
CONDITIONING
“RINGER 1 & RINGER 2”
FOR TIME
30-20-10
Calorie Row
15-10-5
Toes-to-Rings
Rest 1:00
15-10-5
Burpees Target #15cm
Overhead Squats #43/30
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“31 HEROES”
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters #70/50
6 Rope Climb or Burpees Pull Ups
11 Box Jumps #75/60
While Partner B performs:
400 meter Sandbag Run #25
Partners switch after each Run.
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
OVERHEAD SQUAT
CONDITIONING
“FREEDAY”
AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.
MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
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.
*compare to 05.02.20