DAY OFF!!! – SUNDAY 05.06.22 – QUOTES OF THE WEEK
DAY OFF!!!
Si compiono sicuramente più progressi nella propria oscurità che nella luce altrui.
“Anthony de Mello”
Read MoreDAY OFF!!!
Si compiono sicuramente più progressi nella propria oscurità che nella luce altrui.
“Anthony de Mello”
Read MoreMOBILITY & 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.
Read MoreMOBILITY & 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
3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10
Then:
EMOM 6
3 High Box Jump
SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull
1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15
1 set
6 push presses
6 sumo deadlift high pulls
1 sets
Build to workout loading
CONDITIONING
“HALF COLLIN”
3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35