Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Double Dumbbell Swing Snatch (15/12 kg)
2) 5 + 5 Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Double Dumbbell Swing Snatch
Double Dumbbell Bulgarian Split Squat Snatch
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Kipping Toes to Ring
[/um_show_content]
Power & Power Endurance (PE)
Snatch
Every 90″ for 12′
8 Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Overhead Squat from Rack
8 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Rest 2′
6 Reps @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Rest 2′
4 Reps @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Rest 2′
2 Reps @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Rest 2′
1 Reps @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Rest 2′
2 Reps @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Rest 2′
4 Reps @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Rest 2′
6 Reps @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Rest 2′
8 Reps @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
8 strict chin-ups
50 Empty Bar Bench Press
8 strict chin-ups
[/um_show_content]
Work Capacity (WC)
CrossFit Games Open Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Activation (AT)
2 Sets for Quality
- Elevated Single Leg Hip Bridge
- 5 Plank Walkout
- 10+10 MiniBand Lateral Walk
Elevated Single Leg Hip Bridge
Plank Walkout
Miniband Lateral Walk
2 Rounds – Increase Pace Across Rounds
10 cal AB / Row
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
10 Toes to Ring
Double Dumbbell Swing Clean & Press
Double Dumbbell Front Rack Cossack Squat
Power & Power Endurance (PE)
Every 5′ for 20′ – complete AFAP
20 m Broad Jump
10 From Full Kneeling Position Jump on 60/50 cm Box
5 Clean Pull @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
10 From Full Kneeling Position Jump on 60/50cm Box
20 m Broad Jump
Strength & Strength Endurance (SE)
Back Squat
2 @ [percent value=’37’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent]
rest 2′
MAV 2
Bench Press
2 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]
rest 2′
MAV 2
*Start from 2 reps @ 60%. If you feel fast during concentric phase, without sticking point in each of the 2 reps, go to +3% (60% – 63% – 66% – 67%… and go on until you feel fast). When you slow down you execution, stop yourself and do 3 singles with your daily MAV.
Work Capacity (WC)
For Time
50 Cal Row
20 Burpees Box Jump Over
50 Toes To Bar
20 Burpees Box Jump Over[/workout_short]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Swim Session (AC)
Begineer
Warmup
2 x 50 m backstroke rest b/s 30”
4 x 25 front crawl rest b/s 10”
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 x 50 m swim board rest b/s 1’
Technique
8 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
2 x 25 m breaststroke rest b/s 30”
rest 1’
2 x 25 m backstroke pull buoy rest b/s 30”
rest 1’
Speed
2 x 150 m front crawl rest b/s 50m breaststroke
rest 30”
4 x 25 m backstroke rest b/s 30”
rest 1’
1 x 100m front crawl push hard
rest 30”
4 x 25 m backstroke b/s 30”
1 x 100m front crawl push hard
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 100 m breaststroke/ backstroke double arms switch each 25 m rest b/s 30″
Rest 1′
4 x 25 m front crawl only arms rest b/s 10”
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 1’30”
100 m swim board
Rest 1′
100 m front crawl easy pace
Technique
6 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
4 x 25 m front crawl one arms switch each pool rest b/s 45”
rest 1’
1 x 50 front crawl
rest 1’
4 x 25 m breaststroke rest b/s 45”
rest 1’
50 m front crawl only kick use pull buoy instead of the swim board
Speed
1 x 200 m front crawl moderate pace
rest 1’
2 x 100 m front crawl moderate pace rest b/s 1’
rest 30”
2 x 50 m front crawl push hard rest b/s 25 m backstroke
rest 10”
1 x 100 m front crawl push hard rest
rest 30”
5 x 50 m @1’10” (push hard / push hard / push hard / easy pace / push hard)
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Advanced II
Full swim skills required
Warmup
4 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 backstroke / backstroke double arms switch each 25 m rest b/s 20”
rest 1’
4 x 50 m breaststroke kick use swimboard
Technique
6 x 25 m underwater breaststroke use fins rest b/s 1”
4 x 25 m butterfly rest use fins b/s 45”
6 x 25 m front crawl one arm switch each pool rest b/s 15”
4 x 25 m front crawl leg crossed rest b/s 15”
4 x 25 m butterfly rest b/s 30” swim half pool underwater
Speed
2 x 100 m front crawl push hard rest b/s 50 m breaststroke easy pace
6 x 50 front crawl @1’ easy pace > 10m underwater
rest 1’
2 x 100 m push hard rest b/s 50 m breaststroke easy pace
rest 1’
6 x 50 front crawl @1’ easy pace > 10m underwater
rest 1’
2 x 100 m medley swimming easy pace rest b/s 1’
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Pallof Press
- 10 Banded Press FTN/BTN
- 12 FitBall Weighted Trunk Twist (light weight)
- 10 FitBall LCHE
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
3 Position Pallof Press
Banded Press FTN/BTN
FitBall Weighted Trunk Twist
FitBall LCHE
1 Leg SLDL + Knee Lift
Functional Strength (FS)
Upper Body Push Check
3 Sets in Super Set of:
10 Landmine Push Press – Left (40/30 kg)
10 D-ball Single Dumbbell Chest Press – Left (25/20 kg)
10 Landmine Push Press – Right (40/30 kg)
10 D-ball Single Dumbbell Chest Press – Left (25/20 kg)
2′ rest b/s
Landmine Push Press
D-ball Single Dumbbell Chest Press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Lower Body Back Chain Check
3 Sets in Super Set of:
12 Barbell Banded Deadlift (60/50 kg)
12 Barbell Back Rack Wide Stance Good Morning (30/20 kg)
12 Rotational Back Extension
2′ rest b/s
Barbell Banded Deadlift
Barbell Back Rack Wide Stance Good Morning
Rotational Back Extension
[/um_show_content]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Stretching & Mobility (MS)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Sets for Quality
- 15 TK Pull Down
- 8+8 HK Rotation Band
- 15 TK Hip Extension Banded
TK Pull Down
HK Rotation Band
TK Hip Extension
2 Rounds – Increase pace across round
10 cal AB / Bike erg
6 Double Dumbbell Squat Clean (15/12 kg)
12 Double Kettlebell Cross Body Rumenian deadlift Alt. (16/12 kg)
6 burpees knee to elbow
Double Dumbbell Squat Clean
Double Kettlebell Cross Body Rumenian deadlift Alt.
Power & Power Endurance (PE)
Clean
Every 90″ for 12′
8 Clean @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Jerk from Rack
8 Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
2 Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 Jerk @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
2 Jerk @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
6 Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
8 Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
Work Capacity (WC)
WC1: AMRAP 7′
50 Double Dumbbell C&J 22,5/15Kg
20/15 Cal Assault Bike
100 Double Unders
Max Ring Muscle Ups
[/workout_short]
Insert ONLY your WC1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
WC2: For Time
Ring Muscle Ups did during the 1st set
100 Double Unders
20/15 Cal Assault Bike
50 Double Dumbbell C&J 22,5/15Kg
[/workout_short]
Insert ONLY your WC2 score
[/um_show_content]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
6 + 6 Mix Rack Over Head Contralateral Lunges & Reverse (16/12 kg)
1′ rest b/s
Mix Rack Over Head Contralateral Lunges & Reverse
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
8 + 8 Single Kettlebell Over Head Squat 1/4 theraband (16/12 kg)
1′ rest b/s
Single Kettlebell Over Head Squat 1/4 theraband
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
2 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
rest 2′
MAV 2
Push Press
15′ to find your daily 1RM
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
8 Step Over Box with double Dumbbell 2 x 30/22,5Kg
[/um_show_content]
Aerobic Capacity (AC)
NOT for time
30′ mix some monostructural elements @ 70% of your MHR
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible