Building Base Mesocycle &#8211; 2021 &#8211; Intro Week

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

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 N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

12 Straight Arms Band Pull Down in Hinge Position
8 TK Goblet Band Hip Extension Tempo 3-0-X-3
4 Goblet Sumo Squat Tempo 3-5-1-1

SIT/HIIT/MICT

Reserved for ONAIR

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AMRAP 3′

30 Single Unders
8 Power Clean @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] 16 Situps
30 Single Unders
4 Power Clean @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] 8 Situps
30 Single Unders
2 Power Clean @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] 4 Situps

rest 1’30

AMRAP 3′

30 Double Unders
8 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 16 Knees to Chest
30 Double Unders
4 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 8 Knees to Chest
30 Double Unders
2 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 4 Knees to Chest

rest 1’30

Strategy: Increase pace every Amrap, use previous one to prepare movement and load of following, try to recovery well in 90″ rest to be able to push hard on last and hardest interval.

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AMRAP 3′

30 Double Unders
8 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 16 Toes to Bar
30 Double Unders
4 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 8 Toesto Bar
30 Double Unders
2 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 4 Toes to Bar
rest 3′ x 5 set

Firstbeat Guided Option. Continue until Aerobic TE is over 3.0 and Anaerobic Training Effect are both over 2.5.
Notes. Continue on Engine Section without rest.
Setup: Perform the 3′ Amrap with 3′ Rest between, Repeat for 6 total Set.
Strategy:Push really Hard from first Set, if you work in a correct way you can’t reproduce score in the following Set.
Jumping and Abs movement are a hard couplet for Respiratory, Core and Posterior Kinetic Chain Muscles, so try to move more relaxed as possible to delay fatigue.
Achievement: Teach your body to recover all energy in the 3′ Rest and be ready to Push Hard for another set.

Engine

Reserved for ONAIR

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40′ Running Clock – For Quality

1Km Assault Bike
8 Man Makers @ 2×15/10Kg Dumbbells
1Km Assault Bike
16 Renegade Row
1Km Assault Bike
24 Push-ups on Dumbbells

Notes. Try to keep HR into Z3 constantly for 40′

Firstbeat Option. Try to reach Training Impulse between 100 and 120 for HIIT and Engine Sections
Setup: All the workout are an alternation of Biking and Dumbbell Movement, start from bike and perform all the workout like a 40’ controlled pacing Amrap following the heart rate/firstbeat advice.
Strategy: Try to mantain same wattage from start to the end on the Assault Bike, start little slower than you can for sucess to be consistent and not having to decrease your average rpm.
Dumbbell are lighter than usual so you can continue to move with a target heart rate without long rest.
Achievement: Keep moving for 40’ minute, controlled pace and shorter rest and transition as possible.

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Sport Specific – MM

[workout_short title=’MON_WC1′ result_type=’time’]

5 Rounds For Time

24 Wall Ball
16 Cal Row
8 Ring Muscle Ups

Setup: Workout start with 24 Wall Ball, then 16 Cal at Rower and 8 Ring Muscle Up, follow the triplet sequence for 5 Round and Stop the Timer.
Strategy: This is a Classic Crossfit Open Style Workout, the sum of Rep is exactly total of 20.5 Workout.
As usual try to control pace and set on your worst exercise and push on your best, don’t go out of rhythm because with Wall ball and Ring Muscle Up you take the risk to waste very long time breaking set too many time.
For example if you have some trouble with Ring Muscle Up a smart decision could be Rowing slower than your Exhaustion test wattage for restore heart rate and don’t burn your pulling muscles then trying to perform a short transition and break set one less time than expected.
Achievement: Improve your 2020 Open Results, mantain about same pace for all 5 set.

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Stretching & Mobility

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′

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

Myofascial Release

Take your time to release your Lower Body

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

Routine

Squat Routine

Notes. Follow routine step by step.

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

Ankle Mobility – Part 3

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

Tall Kneeling Scapula Band

Half Strict TTB

FitBall Hip Extension

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

Perception of the foot on the ground
Quality movement mechanics
Impact time which must be as short as possible

3 Sets for Quality

10/15m Toes Walk (core and back chain engaged)
10/12 Lateral Hops (Try reach max vertical height)

Toes Walk

Lateral Hops

Yoga Barbell Routine

Reserved for ONAIR

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Yoga Barbell – Back Squat

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Power

Reserved for ONAIR

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Power Snatch From low Blocks

1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 set

Setup: Work from low blocks mean the Barbell start below your knee, focus on chest up move slightly forward your knee to be able to mantain a vertical line, try to mantain arms relaxed until hip contact to maximizing speed on third pull and elbows turnover.

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Squat Snatch

Every 30″ for 5′

1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Then

1+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 5 set

Setup: warm up with first two work at low percentage to buildt a solid lift, after the twelve single at 60% start to perform triple, double and heavy single with prescribed rest. Repeat 5 time only last heavy rep.
Strategy: use the warm-up to working on every aspect of your lift, starting position, good vertical barbell trajectory, explosive triple extension and deep but solid catch.
Then try to transfer this good form at a high percentage, if every lift is equal to the previous one you can reproduce it also in a workout under fatigue.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.

Power/Strength Endurance

For Time

[percent value=’33’ of=’strict-handstand-push-ups’ in=”] Strict Handstand Push-ups [/percent] 5+5m Single Dumbbell Overhead Walking Lunges @22,5/15Kg
rest 1:1 x 3 set
rest 3′ x 4 waves

Setup: Perform Handstand Push Up Strict and Walking Lunges with no Rest between movement, then Rest 1:1 (work time = rest time) and repeat 3 times; after third set Rest 3’ and repeat all for 4 big sets.
Strategy: This is a typical shoulder burner – midline couplet, find perfect elbows lock with Dumbbell in Overhead to minimizing shoulder fatigue.
Try to improve the technique of Dumbbell arm change to minimize transition time in a 5+5 m of Overhead Walking Lunges.
Achievement: Perform a high volume of repetition with shorts recovery time and be able to repeat this effort under sectorial fatigue (shoulder-upper body). Retarding the accumulation and improve the ability to utilize muscle lactate as energy is the key to perform every strength/power endurance workout.

Reserved for ONAIR

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5 Set of

10 Double Dumbbell Power Clean @22,5/15Kg
10 Double Dumbbell Shoulder to Overhead
10 Double Dumbbell Squat
rest 1:2 – ratio –> Work Time:Rest Time

Notes. add or reduce dumbbells weight if needed
Flow: Start with Dumbbell on the ground and perform the sequence of movement and repetition prescribed, Power Clean – Shoulder to Overhead – Squat, then Rest double time of work and repeat for 5 Total Set
Strategy: Don’t forget to breathe and so keep the correct pace for perform all the complex unbroken without no rep or technically poor movement.
High number of Repetition added at Dumbbell movement are always a grip burner, remember to relax your hand in the soulder to overhead and find a solid support position in the squat.
Achievement: Mantain solid pace for all the set, choose correct weight that allow you to go unbroken.

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Strength

Back Squat – tempo 3.3.X

5 x 2 reps @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

2 x 8 reps @ rpe 8
rest 2′ b/s

Reserved for ONAIR

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Prone Grip Bent Over Row

5×5 @ @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

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Stretching & Mobility

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

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

Wednesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Routine

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2

General Warmup

2 Sets for Quality

4+4 Bear Crab Roll
12 Tall Kneeling Face Pull with Band
8 Toe Touch Squat

Bear Crab Roll

Tall Kneeling Face Pull with Band

Toe Touch Squat

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

Perception of the foot on the ground
Quality movement mechanics
Impact time which must be as short as possible

3 Sets for Quality

6/8 Drop Box Bottom Position Hold 2″ each reps
10/12 Bench Over Hops (Try to reactive work with foot)

Drop Box Bottom Position Hold

Bench Over Hops

Strength/Power Endurance

Every 45″ for 3′

2 Rounds of

1 Deadlift @ [percent value=’40’ of=’snatch’ in=’Kg’] 2 Hang Power Snatch @ [percent value=’40’ of=’snatch’ in=’Kg’] 1 Overhead Squat
rest 1′ x 4 set

Setup: Start with Barbell on the floor loaded with prescribed weight, perform 2 complex every 45” for 4 rounds then take 1’ rest and repeat for 4 total set.
Strategy: Be smart, perform the Deadlift with Snatch grip to save time, the movement must be fast and smooth, in this type of workout is better to finish 3” later with one breath for every movement that 3” earlier in apnea.
Be focused on the sequence are also really important, try to don’t take a break between movements and don’t make mistake about exercise order.
Achievement: Perform the complex in the same form and time from first to last round. Pay attention to rhythm and reps quality avoid no reps like you are on the competition floor.

Sport Specific – PN

[workout_short title=’WED_WC1′ result_type=’reps’]

2′ ON – 1′ OFF – Go Every 3′ x 15′

[percent value=’99’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’99’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] max Cal Row

Notes. Chicken Modality – If you get fewer reps of last round them DON’T COUNT. Score is TOTAL REPS performed (with burpees and thrusters)

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then (after 1′ rest perform)

[workout_short title=’WED_WC2′ result_type=’reps’]

Death by – Go Every 3′ – CAP 15′

Before the end of 2′ complete

[percent value=’99’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’99’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 1′ rest

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Setup: Set your timer like 10 Round of E2MOM with 1’ Rest between set, start the first 5 round and perform your personal number of Thruster and Bar Facing Burpees, in the time that remains Row Max Calories.
From sixth round start the Death By modality so you must try to finish Thruster and Burpee before the end of 2 minute windows.
Strategy: We know that the prescribed repetition are your substainable pace finded on 8’ test, so in the first part of workout you must go faster to have time to perform some Row Calories, but pay attention at the chicken modality, distributed the effort for all time long and remembering that in the fifth round you must perform the same or more Calories that in the first.
Break set of Thruster in your comfort set from first round for manage the effort and be successful on the chicken modality.
Achievement: Target on first part of the workout was not to fail the chicken modality, if you can Row about the same Cal every round you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Cal on first round and died on floor.
The second part of workout is all about to mantain your substainable pace under fatigue and suffer a little…!
Every round completed can make the difference on final score so switch off the brain and keep on moving.

SIT/HIIT/MICT

Reserved for ONAIR

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45′ Running Clock:

20″ isometric Wall Sit @ 90 degrees
10″ Assault Bike @ [percent value=’300′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 1′ rest b/ bouts

Setup: Set the timer with 30 Interval round – 30” on – 1’ Off (total time 45’).
Start the workout with Assault Bike near a Wall.
Perform the Wall Sit for prescribed time and without Rest get on the Assault Bike for the sprint, take 1’ of Rest and repeat.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Firstbeat Option & NIRS Guided. : Restart the round when HR drop back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 4.0 AnTe

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Stretching & Mobility

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

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

Thursday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Routine

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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

General Warmup

2 Sets for Quality

12 Plank with Trunk Rotation 1″Hold @Top
12 Cossack to Cossack 1″Hold @Bottom
5+5+5 3 Position Squat Face Pull

Plank with Trunk Rotation

Cossack to Cossack

3 Position Squat Face Pull

Strength

Every 5’ for 30’ in alternated set

Odd Set

9 Overhead Squat @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] [percent value=’15’ of=’c2b-in-2′ in=”]Chest to Bar Pull-ups[/percent] 7 Overhead Squat @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] [percent value=’15’ of=’c2b-in-2′ in=”]Chest to Bar Pull-ups[/percent] 5 Overhead Squat @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] [percent value=’15’ of=’c2b-in-2′ in=”]Chest to Bar Pull-ups[/percent]

Even Set

9 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] 8+8m Handstand Walk
7 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] 8+8m Handstand Walk
5 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] 8+8m Handstand Walk

Notes. Setup: If you can load two different Barbell (one for Overhead Squat and one for Deadlift)
Start with Barbell on the ground and perform first interval of Overhead Squat and Chest to Bar Pull Up, wait the end of 5’ then start with second interval with Deadlift and Handtand Walk, at 10’ restart from first couplet and repeat the scheme for six total interval.
Strategy: Work for quality, there are two types of couplet, the first are focused on shoulder stability under fatigue, lock elbows and shoulder for a greater stability on the Overhead Squat and try to maximize the kip on the Chest to Bar Pull Up to be more efficent and generate lower fatigue on the upperbody.
The second couplet are focused on the midline stability, minimize the lower back fatigue on the Deadlift (focus on use leg and feet pushing the floor) to be more solid and be able to perform unbroken every section of Handstand Walk.
Achievement: Work on high volume repetition with quality mixing strength movement and gymnastic high level skill.
Don’t intepret every set like a for time workout.

Strength Endurance

Reserved for ONAIR

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Bench Press

For Time

21 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 15 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] 9 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Setup: Start with Barbell load at first prescribed percentage, perform 21 rep and load the Barbell, follow the sequence until last 9 rep.
Strategy: Bench Press at low/medium percentage and high repetition could be a trap, muscles engaged are “small” and compensate with rest of body will help you limitedly, so pay attention to don’t run out all your energy on first set.
Perform every set like a RPE 7/8 and every rep must be fast to minimizing time under tension.
Achievement: Don’t fail any lift, manage in a correct way scheme of set, rep and rest to finish as quicky as possible.

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Monostructural

Reserved for ONAIR

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Run

5 Rounds of

800m @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 200m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent] 20” rest

Row

5 Rounds of

1000m @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 250m @ [percent value=’95’ of=’ex-test-rower’ in=’Watt’][/percent] 20” rest

Notes. You can also Spin on the Bike (x2) or Ski.
If use Bike or Ski convert Wattage as 60 and 95% of Exhaustion Test on the chosen ergometer.

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Mobility & Myofascial Release

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.

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

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.

Friday

Myofascial Release

Take your time to release your Lower Body

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

Routine

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

12 Plank Spiderman
12 TK Straight Arms Band Pull Down
12 Banded Good Morning BW

Plank Spiderman

TK Straight Arms Band Pull Down

Banded Good Morning BW

SIT/HIIT/MICT

For Time

16/12 Cal Bike Erg
8 Devil Press 2×22,5/15Kg
4 Bar Muscle Ups
active rest 3′ on Bike Erg @ [percent value=’25’ of=’ex-test-bike-erg’ in=’Watt’][/percent] x 8 set

Firstbeat Guided Option. Continue until Anaerobic Training Effect reach 3.5

Reserved for ONAIR

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continue without rest on the Engine Section

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Setup: Start with Bikeerg and Dumbbell near the bar for minimize transition between movement.
After every round of 16/12 Bike Calories, 8 Devil Press and 4 Bar Muscle Up perform 3’ of active rest on the Bike and keep going until complete 8 total rounds.
Strategy: Push Hard every single round like a several sprints then recovery during 3’ of easy spin on the bike.
Monostructural – Weight Lifting – Gymnastic Movement, perfect CrossFit triplet for a sprint, now you can try to focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 3’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow physiological body process to recharge yourself during light work, don’t underestimate it!!

Engine

Reserved for ONAIR

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30′ Running Clock

10 Single Dumbbell Step Over box @15/10Kg
10 Stiff Legs Kipping Pull-ups
500m Ski Erg @ [percent value=’50’ of=’ex-test-ski-erg’ in=’Watt’][/percent] 10 Single Dumbbell alt. Box Step Up @15/10Kg
10 Stiff Legs Kipping Ring Pull-ups

Notes. Try to maintain Cardiac Zone 3 for 30′
Setup: Start this workout immediately after the previous last interval’s work, so prepare before one light Dumbbell (15/10), a plyo Box, and a Skierg and put all the equipment possibly near Bar and Ring.
Strategy: Move with quality and a slower pace but continuously.
Try to perform this 30’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
For example, focusing on the correct and fastest sequence of feet movement on Box Step Over, improving the kip on the Ring with stiffed leg, etc…
Remember that if you use another ergometer you must convert wattage on the base of Exhaustion Test result.
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition as possible.

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Sport Specific

[workout_short title=’FRI_WC1′ result_type=’reps’]

20′ AMRAP

50 alt. Dumbbell Snatch @22,5/15Kg
100 Cal Row
150 Double Unders[/workout_short]

Setup: Start the Workout with Dumbbell, and your Speed Rope close to the Rower.
Set the timer to a 20’ AMRAP.

Strategy: Simple is not easy…this isn’t a fancy wod but really honest, no excuses, no high-level skill, no weight only for big boys, you must go on and feel the heart rate hard for 20’.
Try to predict a hypothetical severe but sustainable time to performing one round and try to repeat this for 20’.
In this type of workout, you can try to start a little slower than planned and accelerate in the second half if you feel good to avoid overpacing!
Can I know my Rower sustainable pace? Yes, you can pull close to [percent value=’75’ of=’ex-test-rower’ in=’Watt’ or time’][/percent] Are you very efficient during the double unders? Go unbroken. Otherwise, split it into 2 or 3 sets.
What about alternating Dumbbell Snatch? If you can manage it easily, go fast, otherwise, you can think to touch your shoulder before change hand. This not only allows you to avoid no reps but also give you a little break between every single rep

Achievement: maintain a high but sustainable pace for all the workout time.
Find a challenge and beat it (for example perform the Dumbbell Snatch or the Double Under Unbroken every round) but remember that this doesn’t have to be a reason to go out of your planned rhythm.

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′

Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Routine

Bodyweight Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

General Warmup

2 Sets for Quality

6/8 Walking Push ups
30″ Scapula Pull Up Hold
4 Half Strict Pull Up Tempo 3-1-1-5

Walking Push ups

Scapula Pull Up Hold

Half Strict Pull Ups

Gymnastic Skill Development

Wall Assisted Handstand

Keep confident with the movement then accumulate:
1’ Right Side + 1’ Left Side

Wall Assisted Handstand

Reserved for ONAIR

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Parallette Freestanding

Ten minutes to find your ‘Max Holding Freestanding’ on Parallette

Notes. Search the vertical line

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Ring Complex

10”/5” Ring Hang L-Sit Hold

1 Skin the Cat (Stiff Leg)

1 Transition to Candle (Stiff Leg)

1 Strict Muscle Up/Kipping

10”/5” Ring L-Sit Hold

Rest 2’ x 3 Set

Fing Skin the Cat – Stiff Leg

Transition to Candle – Stiff Leg

Ring L-Sit Hold

Notes. Maximum quality: control and precision for each movement

Band Full Planche

6 x 10”

Rest 90” b/s

Notes. Choose your band to maintain the position for 10” second unbroken

Notes. Toes, hip and shoulders must be in the same Horizontal Line

Band Full Planche

Power

Reserved for ONAIR

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Power Clean From low Blocks

1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Setup: Work from low blocks mean the Barbell start below your knee, focus on chest up move slightly forward your knee to be able to mantain a vertical line, find a solid powerful catch position with core, hip and knee engaged.

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Squat Clean & Jerk

Every 30″ for 5′

1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Then

1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 5 set

Setup: warm up with first two work at low percentage to buildt a solid lift, after the twelve single at 60% start to perform triple, double and heavy single with prescribed rest. Repeat 5 time only last heavy rep.
Strategy: use warm-up to working on every aspect of your lift:
for the clean; correct starting position, good vertical barbell trajectory, patience to wait for the best triple extension position and fast turn under the bar for a perfect catch and fastest exit from the hole.
for the jer; slow and solid dip, explosive and long drive and fast feet moving for a stable overhead catch.
Then try to transfer this good form at a high percentage, if every lift is equal to the previous one you can reproduce it also in a workout under fatigue.
Catch and go is not allowed.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.

Strength

Reserved for ONAIR

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Plank Position

Accumulate 3′

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alt. Back Rack Lunges

5 x 8+8m @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

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