Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
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
- 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
Skills Development
Reserved for ONAIR
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Strict Toes to Bar
4 x 8 Rep
Rest 90″ b\s
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Handstand Strength
10 Touch & Touch
8 Strict HSPU
Max Handstand Hold with Arms Flex
Rest 2′ x 4 set
Touch & Touch
Core Conditioning
30″ Roll to 3″ L-sit
30″ Plank
30″ Full Plank
Rest 1′ x 4 set
Roll to 3″ L-sit
Strength & Power Endurance
EMOM 4′
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
9/7 Push-ups
rest 2′
EMOM 4′
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 9/7 Ring Row
Reserved for ONAIR
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EMOM 4′
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 9/7 Strict Box Dips
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Sport Specific
3′ ON – 1’30 OFF, go every 4’30 x 27′
10 m Handstand Walk
10 Double Dumbbell C&J 2×17,5/12,5Kg
10 Handstand Push-ups
10 Double Dumbbell Snatch 2×17,5/12,5Kg
Max box jump
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 Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
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 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Skills Development
Core Conditioning
10″ ON – 20″ OFF x 3′
Max Tuck Up (go fast!)
rest 3′
10″ ON – 20″ OFF x 2′
Max V-up
Rest 2′
10″ ON – 20″ OFF x 2′
L-sit
Handstand Development
Accumulate 90″ of Free Handstand Hold
Rest 3′
Accumulate 30″ of Free Handstanding on Parallettes
Reserved for ONAIR
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Strength
Hollow Pull Up
5 x 3 Rep – T 1.3.5.1
Rest 90″ b\s
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Strength & Power Endurance
Ring Row
Accumulate 50 Reps w/ chest touch the Rings
Over the minute from 00:00 perform 8 Ring Push-ups
Sport Specific
AMRAP 10′
10 Double Dumbbell alt. Overhead Lunges 2×22,5/15Kg
9 Bar Muscle Ups
15 Double Dumbbell Squat 2×22,5/15Kg
7 Bar Muscle Ups
20 Double Dumbbell Deadlift 2×22,5/15Kg
5 Bar Muscle Ups
Reserved for ONAIR
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AMRAP 10′
10 Double Kettlebell alt. Overhead Lunges 2×24/16Kg
9 Ring Muscle Ups
15 Double Kettlebell Squat 2×24/16Kg
7 Ring Muscle Ups
20 Double Kettlebell Deadlift 2×24/16Kg
5 Ring Muscle Ups
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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 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
- 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
Skill Development
Core Conditioning
1′ Hollow Hold Tuck Version
30″ Arch Hold
30″ Hollow Hold
30″ Arch Hold
Rest 1′ x 3 set
Handtsand Strength
5 Pike HSPU
12 Double Pause Push Ups
rest 90″
5 Pike HSPU
10 Double Pause Push Ups
Rest 90″
5 Pike HSPU
8 Double Pause Push Ups
Rest 90″
5 Pike HSPU
6 Double Pause Push Ups
Rest 30″
5 Pike HSPU
4 Double Pause Push Ups
Rest 30″
5 Pike HSPU
2 Double Pause Push Ups
Rest 30″
5 Pike HSPU
Double Pause Push-Up
Reserved for ONAIR
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Pull Strength
15″ Stiff Leg Kipping Pull Up
15″ Burpee + Pull Up
Rest 30″ x 4 set
3′ rest
15″ Burpee + Pull Up
15″ Stiff Leg Kipping Pull Up
Rest 30″ x 4 set
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Strength & Power
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
6/5 Strict Chin-ups
rest 2′
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 9/7 Ring Row
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 6/5 Strict Pull-ups
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Sport Specific
3 Rounds for Time Cal Erg or 20 Burpees
20 Double Dumbbell Thrusters 2×22,5/15Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
3 Rounds for Time Box Jump 70/60cm w/step down
10 Devil Press 2×22,5/15Kg
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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
Mobility & Myofascial Release
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.
Friday
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
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
General Warmup
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Skills Development
Reserved for ONAIR
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Plyo Work
12m Skip Right Leg
12m Skip Left Leg
12m Skip
Rest 20″ x 4
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Push Up TEST
Put your records on and keep the pace:
‘Moby – Flower’
elite – you complete the song
rx – over 2’30”
intermediate – over 1’40”
scaled – over 1′
Reserved for ONAIR
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Pull Strength
Ring Front Lever
Accumulate 2′ of Ring Front Lever Hold
Every break rest 30″
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Push Strength
AFAP
12m Burpees Broad Jump
12m Handstand Walk
Rest 2′ x 6 set
Strength & Power
Toes to Bar + Bar Muscle Ups
1+5
rest 30″
2+4
rest 30″
3+3
rest 30″
4+2
rest 30″
5+1
rest 3′
Reserved for ONAIR
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Toes to Bar + Bar Muscle Ups
1+1
rest 10″
(1+1) x 2 (unbroken)
rest 20″
(1+1) x 3 (unbroken)
rest 30″
(1+1) x 3 (unbroken)
rest 40″
(1+1) x 4 (unbroken)
rest 50″
(1+1) x 5 (unbroken)
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Double Dumbbell Z-Press
5 x 12 reps
rest 1′ b/s
load by feel
Sport Specific
15 Rounds For Time
10 Wall Ball
10 Strict Ring Dips
Reserved for ONAIR
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AMRAP 15′
10 Devil Press 2×22,5/15Kg
1 Handstand Push-ups on double Dumbbell
9 Devil Press 2×22,5/15Kg
2 HSPU on double Dumbbell
8 Devil Press 2×22,5/15Kg
3 HSPU on double Dumbbell
7 Devil Press 2×22,5/15Kg
4 HSPU on double Dumbbell
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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 N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Skills Development
Straddle Sit Extension
12 Right Leg
12 Left Leg
6 Both
10″ Hold
then
30″ Jefferson Curl
No rest and repeate x 3 waves
Straddle Extension
Jefferson Curl
Reserved for ONAIR
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Handstand Strength
20″ 45° Handstand Hold
20″ Wall Facing Handstand Hold
20″ Handstand Shoulder Tap
Rest 90″ x 4
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Hollow Strict Pull Up
6.6.5.5.4.4
Rest 90″ b\s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Handstand Hold
Event 6 – Crossfit Games 2020
Max Freestanding Handstand Hold
4 ft. x 4 ft.
Time cap 20′
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Strength & Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
EMOM 10′
odd: 4 Double Dumbbell Step Over the Box 2×22,5/15Kg
even: 4 alt. Pistol
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8 Rounds For Time
Accumulate 30″ L-sit (hanging on the bar, raising your stiff legs over parallel)
10 alt. pistol squat
Sport Specific
For Time
5 Rounds of
5 Pull-ups
10 Push-ups
15 Air Squat
then
5 Rounds of
5 Chest to Bar
10 Hspu
15 Deck Squat
5 Rounds of
5 Bar Muscle Ups
10 Strict Hspu
15 Air Squat Box Jump
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