Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
3 Rounds For Quality
10 PVC Kang Squat
5+5 Kettlebell Shoulder Press
Specific Warmup
Deadlift
– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 1 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 1 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 1 x 3 Reps Deadlift
– Ramping
Back Squat (fast)
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load
Shoulder Press
– 30” empty Bar Hold Elbows 45 degrees
– 5 Tempo Shoulder Press 5.5.5.1 @empty Bar
– 5 Shoulder Press 1/4+1 @empty Bar
– 2×5 Shoulder Press
Work Capacity
CrossFit Total
Back Squat 1 rep – 12′
Shoulder Press 1 rep – 8′
Deadlift 1 rep – 10′
Cool Down
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
10 Sit-ups
10 MedBall Squat Clean
20 Jumping Jacks
Specific Warmup
Double Unders
-4
– Skip in place (focus on Toes lands)
– Skip With the Rope (Skip Under)
– Plyo Jump Low/High height —> 1-1-2…
– Single/Double Unders —> 1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
Toes to Bar
– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial
Work Capacity
2 Rounds For Time
50 Double Unders
25 Burpees
50 Wall Ball
25 Toes to Bar
50 Push-ups
Cool Down
3 Rounds For Quality
5 MedBall Squat Clean
10 Jumping Jacks
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
10 alt. Lunges
5 Down&up
5 Scapula Pull
Specific Warmup
Butterfly Pull-ups
– 2 x 5 Scapula Pulls Plus (1/4Pull-ups)
– 1 x 5 Bar Swings
– 3 x 1 Single Strict Butterfly Pull-ups
– 1 x 3 Strict Butterfly Pull-ups
– 2 x 5 Stiff Legs Butterfly Shoulder Rotation
– 2 x 5 Stiff Legs 1/2 Butterfly Pull-ups Stiff Legs
– 2 x 3 Butterfly Pull-ups
Work Capacity
AMRAP 20’
16 alt. Overhead Lunges 30/20Kg
8 Burpees Over Bar
16 alt. Overhead Lunges 30/20Kg
8 Chest to Bar
Cool Down
2 Rounds For Quality
10 Deadlift
10 no push-ups Burpees
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
2 Rounds For Quality
20 Mountain Climbers
6+6 Kettlebell Deadlift
6 alt. Step up on box
Specific Warmup
Kettlebell Russian Swings
– 8 Kettlebell Deadlift
– 8 Single Arm Kettlebell Dead Russian Swings
– 8 Russian Swings face to the Wall
– 8 Kettlebell Russian Swings
Goblet Squat
– 5 Single Kettlebell Double Hand Power Snatch
– 20″ Hold Power Position Kettlebell in goblet hold
– 5 Goblet Squat tempo 3.3.1
– 5 Goblet Squat
Work Capacity
Every 2′ until Fail – cap 20′
5 Box Jumps Over
5 Kettlebell Russian Swings
5 Kettlebell Goblet Squat
* Add 1 Rep every set
Cool Down
For Quality
10 Burpees
10+10 Single Arm Kettlebell Deadlift
10 Knees to Chest
Friday
Mobility
Back & Knees
Squat Routine
General Warmup
3 Rounds For Quality
5+5 Dumbbell Deadlift
10 alt. Box Step Up
5 Situps
Specific Warmup
Back Squat (fast)
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load
alt. Dumbbell Snatch
– 10 alt. Dumbbell Deadlift
– 10 alt. Dumbbell Power Position and jump w/ stiff arm
– 10 alt. Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 10 alt. Dumbbell Muscle Snatch (Technique 1)
– 10 alt. Dumbbell Power Snatch (Technique 2)
Work Capacity
AMRAP 18′
40 alt. DB Snatch 22,5/15Kg
30 Box Jumps
20 Sit-ups
10 Back Squat from Rack @50% 1RM
Cool Down
2 Rounds For Quality
8 Knees to Chest
8 Kettlebell Deadlift
Saturday
Mobility
Shoulders
10 PVC Overhead Good Morning
10 PVC Shoulders Traslocations
10 Prone PVC Shoulders Traslocations
General Warmup
For Quality
Accumulate:
– 20 Down&up
– 30 Bumper GTOH
– 40 Moutain Climbers
Specific Warmup
Power Clean
– 8 Clean Deadlift @empty Bar
– 8 Hang Clean Pull @empty Bar
– 8 Hang Power Clean @empty Bar
– 8 Below The Knees Power Clean @empty Bar
– Load Bar and ramping
Shoulder to Overhead
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
Death by 2′ – cap 20′
8 Power Clean @40/25Kg
8 Shoulder to Overhead @40/25Kg
10 Lateral Burpees
Cool Down
For Quality
1’ Row or other Erg
20 Push-ups