DAY OFF!!!
“Se si fanno dei progetti concreti, se si coltivano le proprie ambizioni, se ci si dà da fare con umiltà, se si aguzza l’ingegno, i sogni diventano realtà.”
“BANANA YOSHIMOTO”
MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020
MOBILITY & WARM UP
12 Minute Running Clock for Quality
10 Alternate Samson Stretch
20 Slow Air Squats
30 Jump Rope
20 Sit Ups
10 Superman hold
MOBILITY & SKILLS
Object Turkish Get Up 4×5 x side
Object Windmill 4x 3 x side
CONDITIONING
“THE QUINN OF SPADES”
AMRAP 20 minutes.
Pull a random card and perform the number of reps of the corresponding movement for that card.
Where:
Aces = 1 Rep
Jack = 11 Reps
Quinn = 12 REps
King = 13 Reps
Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Zercher Squats. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.
REST DAY!!!
A) Lay Down Int Ext Shoulder Stretch 60 sec x side
B) Seated Shoulder Extension Stretch 60 sec
C) Hip Bridge Single Leg Hold 5 x 4 set x side, rest 30 sec
D) Compression Sit Up to Pancake 10 x 4 set, rec 30 sec
E) Butterfly Stretch 60 sec
F) Half Butterfly Stretch 60 sec x side
G) Side Plank Reach Rotation 30 sec x side no rest x 3 sets
AS AN ALTERNATIVE DOWNLOAD THE APP. “GOWOD”. REGISTER UNDER CROSSFITMENTANA AND USE THE “COMMUNITY” CODE. FOR YOU 40 DAYS OF FREE TRIAL!
MOBILITY & WARM UP
8 Minute for Quality
60 Sec Jump Rope
15 Hollow Body Rock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
SKILLS & MOBILITY
Thoracic Spine Mobility for Olympic Weightlifting
CONDITIONING
“ANDRA’ TUTTO BENE”
For Time
1000 Burpees
Sub 45 minutes AMRAP
MOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
15′ Practice Double Unders
CONDITIONING
“LET’S DO THREE”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Shoulder-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Zercher Squats
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
DAY OFF!!!
Tutto andrà bene alla fine. Se non va bene, allora non è la fine.
“John Lennon”
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“The Mountaineer”
Wearing Back Pack
On the 4:00 x 7 Rounds:
15 Pushups
15 Reverse Lunges
15 Mountain CLimbers
15 Tuck Jumps
MOBILITY & WARM UP
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Sit Ups
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“DIRTY HOME”
For Time in 30 minute
50 Step Up on Chair
50 Jumping Target 20 cm above over arm reach
50 Object Swing
50 Lunges
50 Sit Ups
50 Object Push Presses
50 Back Extension
50 Object Ground To Overhead
50 Burpees
50 Double Under
