Monday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10m Toes Walk
- 6+6 Reverse Lunges + Knee Lift
- 20″+20″ Single Arm Ring Row Hold
- 20m Walking Double DB Front Rack Carry
Toes Walk
Reverse Lunges + Knee Lift
Single Arm Ring Row Hold
Specific Warmup
1 Set for Quality
- 60 SU
- 10m Double DB Front Rack Lunges light weight
- 4/6 Ring Kipping Pull ups
- 4/6 Kipping Ring Dips
1 Set for Quality (increase intensity)
- 40 DU
- 10m Double DB Front Rack Lunges RX weight
- 3/5 Ring Muscle Ups
Ring Kipping Pull ups
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Specific Warmup – Marta Ricottini
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Marta Ricottini
a)
For Quality
8 Hollow Position Push-ups
4 Hollow Band Straight Arm Pull Down tempo 4.1.4
6 Hollow Position Push-ups
3 Hollow Band Straight Arm Pull Down tempo 4.1.4
4 Hollow Position Push-ups
2 Hollow Band Straight Arm Pull Down tempo 4.1.4
2 Hollow Position Push-ups
1 Hollow Band Straight Arm Pull Down tempo 4.1.4
Positional Breathing
In Ring Bottom Position – 3 x 2.2.4.2
Positional Breathing
In Ring Top Position – 3 x 2.2.4.2
3 Rounds For Quality
2m Inchworm walk
4 Strict Ring Dips breath – exhale eccentric – inhale bottom to concentric
b)
EMOM 4’
5+5m Overhead Walking w/ double dumbbell 2x10Kg
3 Rounds For Quality
4 Assisted w/ Feet on the ground Strict Ring Muscle Ups – tempo 5”
12 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x10Kg (slow execution)
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Specific Warmup – Stefano Carosso
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Stefano Carosso
a)
EMOM 6’
1st – 8-10 reverse GHD hyperextension. Focus on erector spinals.
2nd – positional breathing – Front Rack in Bottom Pose – 3 x 2.1.5.2
Reverse GHD hyperextension
Inline Lunges
3 x 5+5 tempo 3.1.3
Rest 15 b/s
Front Squat – tempo 8.2.X
3 @ 25Kg
Rest 45”
3 @ 30Kg
Rest 45”
3 @ 35Kg
b)
Spinal Balancing – Quadruped T-Spine Flexion & Extension
2 x 8
Rest 30” b/s
Quadruped T-Spine Flexion & Extension
Below the Knees Hang Muscle Snatch
3 x 15 Reps @ empty Bar
Rest 1’ b/s
Bottom position Prisoner Squat
Accumulate 2’ – Focus on Breath with your chest
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Specific Warmup – Chiara Salandra
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Chiara Salandra
a)
For Quality
16-18 Glutes Bridge w/ 32Kg Kettlebell
Immediately followed by
3 Drop Jump from 40cm
Rest 1’ x 3 set
Skill Volume Accumulation
3 Rounds of
12 Air Squat Jumps
10 Paralettes Push-ups
8 alt. Box Step ups 60cm
6 Ring Rows
b)
Speed Work
3 Rounds of
1 Muscle Clean
1 Below the knees Power Clean
1 Below the Knees Deep Power Clean
1 Below the Knees Squat Clean
1 Below the Knees deep Squat Clean (ATTG)
Rest 1’ x 3 waves
For Quality
5” Bike Erg damper set to 10 @rpe 9
15” handstand Hold
5” Bike Erg damper set to 10 @rpe 9
Rest 1’
10” handstand Hold
10” Bike Erg damper set to 10 @rpe 9
10” handstand Hold
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Specific Warmup – Francesca Zagaglini
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Francesca Zagaglini
a)
5’ Positional Breathing
Row @ 16-18 s/m
1 breath every stroke – slow inhale, moderate exhale.
Back Sliding
Every 30” for 2’
5-6 Russian Swings @16Kg
Rest 1’
Every 30” for 2’
4-5 Russian Swings @20Kg
Rest 1’
Every 30” for 2’
3-4 Russian Swings @24Kg
b)
EMOM 2’
4+4 alt. Overhead Lunges @10Kg
EMOM 2’
4+4 @ 50cm alt. Overhead Box Step Up @ 10Kg
EMOM 2’
4+4 @ 60cm alt. Overhead Box Step Up @ 10Kg
For Quality
3 x 15+15 Kettlebell Snatch Ghiri @12Kg
No rest b/s
Il Re del Kettlebell Snatch
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Specific Warmup – Iurii Marincenco
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Iurii Marincenco
a)
Spinal Balancing – Quadruped Lower Back Flexion & Extension
2 x 8
Rest 30” b/s
Quadruped Lower Back Flexion & Extension
Straddle Position – Seated Good Morning
3 x 10-12 @empty Bsr
Rest 30” b/s
Kang Squat
3 x 6-8 @empty Bsr
Rest 30” b/s
Hug a Twinkie
3 x 16-20 Reps on double Box
Rest 30” b/s
b)
Band Assisted Razor Curl
2 x 10-12
Rest 1’ b/s
Razor Curl
Band Assisted Glute Ham Raises
2x 8-10
Rest 1’ b/s
Glute Ham Raises
Band Assisted Nordic Curl
3 x 4-6 reps
Nordic Curl
Behind the Neck Barbell Press
10-12 @empty Bar
Behind the Neck Z-Press
8-10 @empty Bar
Behind Press in Pancake Position
6-8 @empty Bar
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Specific Warmup – Federico Giovannini
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Federico Giovannini
a)
Spinal Balancing – Standing Flexion & Extension
2 x 8
Rest 30” b/s
Standing Flexion & Extension
Spinal Balancing – Standing Wave on Wall
2 x 8
Rest 30” b/s
Standing Wave on Wall
Spinal Balancing – Quadruped Lower Back Flexion & Extension
2 x 8
Rest 30” b/s
Quadruped Lower Back Flexion & Extension
Depth Jump
3 x 4-6 reps from 40cm box
Rest 30” b/s
Depth Jump to Squat Jump
3 x 4-6 reps from 40cm box
Rest 30” b/s
For Quality
20-24 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x15Kg (slow execution)
Rest 30” b/s x 2 set
b)
Body Coordination – alt. Impulse Hops
Accumulate 30 reps
alt. Impulse Hops
Body Coordination – Lateral Impulse Hops
Accumulate 30 reps
Lateral Impulse Hops
PVC Shoudler Translocations on 180 degrees GHD – Belly on GHD
2 x 10-12 reps
Rest 30” b/s
EMOM 4’
5+5m Overhead Walking w/ double dumbbell 2x15Kg
EMOM 3’
2m Inchworm walk
15” Full arms plank pose – round your back and breathe!
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Specific Warmup – Gaetano Pezzullo
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Gaetano Pezzullo
a)
Band Assisted Razor Curl
2 x 10-12
Rest 1’ b/s
Razor Curl
Band Assisted Glute Ham Raises
2x 8-10
Rest 1’ b/s
Glute Ham Raises
Band Assisted Nordic Curl
3 x 4-6 reps
Nordic Curl
Hip Thrust
2 x 16-18 w/ Heaviest Dumbbell or Kettlebell. 1” stop in top position
Rest 1’ b/s
b)
90 degrees wall sit
1’ ON 30” OFF x 3 set
Single Leg Wall Sit
30” Right 30” Left 30” OFF x 3 set
Elbowing Plank
3 x max effort @rpe 7 w/ 25Kg on lower back
Rest 1’ b/s
Ring Mountain Climbers
3 x 16-20 alternated reps
Rest 30” b/s
Ring Mountain Climbers
Ring Push-ups
3 x 14-16 reps
Rest 30” b/s
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Workout
For time:
30 muscle-ups
30-m dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-m dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-m dumbbell front-rack lunge
100 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 25 min.
Equipment: Couple of Dumbbells, Rings, Rope.
Strategy: Semifinals crossfit games workout. Try to compare yourself with best Europe Athletes. Split the Ring Muscle Ups to ensure the best time as you can for the 30/20/10 reps. Go smooth pace and unbroken in Lunges and relax yourself in Double Unders. Take a little break if you lost efficiency and restart focusing on breathing.
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Semifinal Athlete
Back to Back 1 & 2
3 Rounds For Time
33 Wallballs (30, 20lb)
22 GHD Sit-ups
11 D ball Cleans (150, 100lb)
Time-cap: 13min
2min Rest
2 Rounds For Time
22 Toes to Bar
11 D ball Step-overs (100, 70lb) (24in, 20in)
Time-cap: 6min
–
FLOW. This event begins with the athlete on the starting mat. At the sound of the beep, he or she will advance to the rig and perform 33 wallball shots. At the completion of the wallballs, the athlete may advance to the next station to perform 22 GHD sit-ups, followed by 11 D ball cleans. At the completion of the 11th dball clean the athlete must advance the dball before heading back to the rig to tackle the next round of wallball shots. The athlete must complete 2 more rounds, advancing the D ball at the end of each.
Upon completion of the third and final round, the athlete will sprint across the finish line, and their time will be recorded as the score for event 5.
There will be a 2 minute rest after the 13 minute time cap, the athlete must return to the start mat in preparation for the next workout.
Once the 2 minute rest ends, and at the sound of the beep, the athlete will advance to the pull up bar and perform 22 toes to bar, at the completion of the toes to bar the athlete will then advance to the next station and perform 11 D ball step-overs, the D ball must be advanced to the next station in order to continue the workout and show progresion.The athlete must complete 1 more round of the same movements and repetitions – for a total of 2 rounds. At the completion of the last repetition of D ball step-overs the athlete will sprint and cross the finish line to complete the workout.
The score for event 6 is the total it takes to complete part 2.
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Plyometrics
3 Sets for Quality
- 6/8 Two Foot jumps over 30-40cm hurdle (2:25 in youtube link) Try to reactive work with foot and keep legs straight)
- 5 Medball underhand toss (Try reach max vertical height)
Two Foot jumps
Medball underhand toss
Power
Power Clean & Jerk
1+1+1+1+1 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ then
Every 2′ for 8′
You have 30″ Window to find Daily 5RM Power Clean&Jerk Drop&Go
Split Your 1st Session Here If You Can
Engine
10 Rounds For Quality
15/12 Cal Assault Bike
8 Handstand Push-ups
8 Toes to Bar
Setup Equipment: Assault Bike, Bar
Strategy Medium pace mixed engine workout, so try to maintain medium pace on the Assault Bike.
In the HSPU and T2B, work with quality without pushing too hard the transition.
Achievement Accumulated some quality monostructural work before and after a sport specific couplet unites the benefit of the aerobic training and allows you to improve your sport specific workout capacity under fatigue.
Tuesday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Squat Routine
Notes. Follow routine step by step.
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 2
General Warmup
2 Sets for Quality
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Power Position Band OH External Rotation
Bar Hang Rotation with Scapula Activation
Plyometrics
3 Sets for Quality
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Jerk Drive
3 @[percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’95’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’110′ of=’cleanjerk’ in=’kg’][/percent]
Front Rack Hold
6-8″ @[percent value=’120′ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
6-8″ @[percent value=’145′ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
6-8″ @[percent value=’150′ of=’cleanjerk’ in=’kg’][/percent]
Squat Jerk
3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set
Jerk from Rack – stop 3″ after after receiving
1 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s x 5 set
Jerk from Rack
1 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set
Strength
Front Squat
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat
HIIT
6′ for quality
15 Double Dumbbell Squat 2×15/10Kg
15 Burpees Over Dumbbells
15 Chest to Bar
15 Double Dumbbell Shoulder to Overhead
10 Step Over Box @50cm
rest 1′
AMRAP 3′
15 Double Dumbbell Squat 2×22,5/15Kg
15 Burpees Over Dumbbells
15 Chest to Bar
15 Double Dumbbell Shoulder to Overhead
max Step Over Box 2×22,5/15Kg @60/50cm
rest 2′ x 5 set
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3Setup Timer: Interval 3′ On – 2′ Off
Equipment: Dumbbells, Box, Bar.Strategy Pushing hard from the beginning, if you can keep hard pace for entire 3′ go unbroken. if you choose to broke the set, take just a short rests and keep pushing again.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end.
This workout don’t contain Dumbbell Work mixed with gymnastic pull movement so you can push hard without think too much to don’t fail something only if you are good enough in C2B.
If you work correctly the rest between round don’t allows you to restore completely so the score it should decrease every interval.
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Wednesday
Quick Recovery
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 8+8 Single Arm Ring Row Rotation
- 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Single Arm Ring Row Rotation
Engine
Semifinal Athletes
Follow only orange parts
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10′ For Quality
Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] At the end of every 2′ perform 10″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]
EMOM 35′
1st –> Row @ [percent value=’90’ of=’ex-test-rower’ in=’watts’][/percent] 2nd –> Row @ [percent value=’80’ of=’ex-test-rower’ in=’watts’][/percent] 3rd –> Row @ [percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent] 4th –> Row @ [percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent] 5th –> Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent]
Power Endurance – Midline
Strict Chin-ups
4 x max effort @rpe 7
rest 1’30 b/s
Band Assisted 1-arm Chin-ups
4 x 6/4 +6/4
rest 1’30 b/s
Every 4′ for 20′
30m Handstand Walk (split by 5 meters)
3/2 Legless Rope Climb
Take every round as a single workout. Try to be as fast as possible in HSW and manage Rope Climb to end every set tired.
Strength Endurance
Barbell Front Rack Drop Lunges
10+10 x 5 set @ 45/30Kg
rest 1′ b/s
Barbell Front Rack Drop Lunges
Stretching & Mobility
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
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Thursday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
General Warmup
2 Sets for Quality
- 6+6 Leg Lowering
- 12 Alternate Plank Spiderman
- 10m Crab Walk
Leg Lowering
Plank Spiderman
Crab Walk
Gymnastic Skill Development
Stiff Leg Front Kick
3 x 15 + 15
Stiff Leg Front Kick
Lying on ground Stiff Leg Lateral Kick
3 x 15 + 15
Lying on ground Stiff Leg Lateral Kick
Stiff Arms Bridge high Kick
2 x 15 + 15
Stiff Arms Bridge high Kick
Lateral Kick from Full Plank Position
2 x 15 + 15
Lateral Kick from Full Plank Position
Cross Body Toes To Bar Alternated
1 x 30 Rep
Cross Body Toes To Bar Alternated
BAR
3 Rounds
3 Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Muscle Up
3 Bar Dip
Reserved for ONAIR
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3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Pull Ups
3” Pull L-Sit
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Pull L-Sit
HANDSTAND
Practice and try to complete 5 Set of:
8 Freestanding Shoulders Tap
4 Freestanding Legs Tap
Freestanding Shoulders Tap
Freestanding Legs Tap
Swim Session
Warmup
4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2’
6 x 25 m alternate 2 breaststroke/one front crawl stoke rest b/s 40″
Rest 2’
4 x 25 m swim boar dolphin kick rest b/s 30”
Technique
6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy
Workout
6 x 100 m front crawl @70% max effort rest 30”
Rest 1’
4 x 50 m backstroke easy pace rest b/s 20”
Rest 1’
8 x 50 m front crawl push hard rest b/s 2’
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
Friday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
90/90 Hip Mobility Routine
Notes.
90/90 Hip Mobility Routine
- 10 Passive Flex Trunk with Arms
- 5 Posterior Leg Lift with 5” Hold
- 5 Flex Trunk with 5” Hold
- 5 Flex Trunk
- Other side
- 10 Alternate Pancake Touch the Feet
- 5 Pancake Trunk Rotation
- 5 Pancake Trunk Rotation with Reach
- Other Side
- 5 Hip External Rotation with Hands stop Opposite Hip
- 5 Hip External Rotation with Isometric Hold Opposite Hip
- Other Side
- 10 Alternate Open Hip
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension / No FitBall -> 10 GHD HE
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Plyometrics
3 Sets for Quality
- 6/8 alternated kneeling single leg jump (Try to reactive work with foot)
- 6/8 banded russian swing
Alternated single leg jump
Banded russian swing
Workout
5 Rounds For Time – cap 5′
8 Hang Power Snatch @[percent value=’50’ of=’snatch’ in=’kg’][/percent] 8 Burpees Box Jump Over @60/50cm
Power
Squat Snatch
1+1+1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′ then
Every 2′ for 8′
You have 30″ Window to find Daily 5RM Squat Snatch Drop&Go
Strength
Snatch Balance + Overhead Squat + Snatch Balance
4 x 1+6+1 Reps @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Split Your 1st Session Here If You Can
Engine
AMRAP 8′
Every 8″ for 2′ in unbroken set
1 Long Cycle @2×16/12
1000m Bike Erg @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’][/percent]
200m Run
rest 2′ b/s x 3 set
Equipment: Kettlebell @ 16/12 Kg, C2 Bike Erg.
Strategy Perform the Amrap at medium pace, imagine that it’s a 24′ Amrap without rest to set your pace.
If you work correctly you never need rest between movement, only some breath during the transition and keep on moving for every 8 minutes, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on a good form of Kettlebell Long Cycle and accumulates some qualitative volume.
Kettlebell Cycling is the best way to improve your power endurance, focus on your breath and try to maintain your pace for all 15 repetitions. Remember that Your hand must remain below your chin during Long Cycle. If you can’t manage it, take smaller kettlebells. If you think that is too easy, take bigger two.
Achievement Working on engine mixing monostructural and sport specific movement it’s perfect for a concurrent week when the workout must become more specific and similar to a crossfit competition workout to gain some confidence in every element combination.
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Saturday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Power Endurance
Every 30″ for 6′
[percent value=’10’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 1 Burpee Bar Muscle Up
rest 1’30
Every 45″ for 6′
[percent value=’15’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 2 Burpee Bar Muscle Up
rest 1’30
Every 1′ for 6′
[percent value=’20’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 3 Burpee Bar Muscle Up
Strength Endurance
Every 5′ for 30′
21 Push-ups
1 Prone Grip Deadlift + Accumulate 1′ Hold Barbell @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent]
15 Push-ups
100m Double Dumbbells Carry 2×30/22,5Kg
9 Push-ups
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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