#IORESTOACASA WOD – THURSDAY – “REST DAY” 09.04.20
REST DAY!
- OR 20-30 MINUTE SELF CARE
- Stretching
- Pilates
- Yoga
- Trigger Point
REST DAY!
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 1:40 Jump Rope
Station 2+5 – 5 Odd-Object Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – PVC Warm Up: 15 Pass- Through, 10 Pressing Snatch Balance, 5 Overhead Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Odd-Object Squat Clean + 6 Odd-Object Push Press; Rest 30 sec then:
15 Double-Unders + 30 Dot Hops + 40 Skip on Place; Rest 30″ Then:
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats; Rest 1 minute
CONDITIONING
“CALVARIO Home Edition”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Odd-Object* Sumo Deadlift High-Pulls #20-30% BW
10 Odd-Object Squat Clean
15 Odd-Object Push Press
*How To Create an “Odd-Object?”
Rest 3 minutes
AMRAP in 6 Minutes
100 Skip on Place
80 Dot Hops*
60 Double Unders
*Dot Hops: With tape, mark four points on the ground by drawing a rectangle. Long side about shoulder width, short side about shoulder width.
Rest 3 Minutes
AMRAP in 6 Minutes
15 Self Row – Odd-Object Row – 10 Pull Ups
30 Chair Step Up
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts.
Read MoreMOBILITY & 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
STRENGHT
On a running clock for 5 minutes:
Accumulate max Time in L-Sit Hold on two chair; sub Bent Knee
CONDITIONING
“DAMN STAIRS”
Ascending Ladder for 15:00:
2 Odd-Object Ground To Overhead
2 Odd-Object Overhead Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground To Overhead
4 Odd-Object Overhead Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
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
“IT UP TO YOU”
Wearing Rucksack/Back Pack
On the 5:00 x 5 Rounds*:
10 Pike Push ups
10 Step Ups
10 Two Chair Dips / sub Push ups Narrow Grip
10 Squats
*Start at 10% of Body weight; every rounds add 5% + 5 Reps
Read MoreDAY 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!
Read MoreMOBILITY & 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