[show_feeling_form_short]

Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Foot Care Routine
Video

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

Upper Body Mobility Routine N.3
Video

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 
Squat Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

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
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Power Clean

2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s x 5 set

Every 2′ for 16′

1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Jerk from Blocks

3 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Strength

Back Squat

3 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’79’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’81’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’83’ of=’backsquat’ in=’kg’][/percent]

Hip Thrust

16-20 @ [percent value=’42’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 2 set

Bench Press

3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’79’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’81’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’83’ of=’bench-press’ in=’kg’][/percent]

Split Session

Reserved for Double Session Athlete

Workout

[workout_short title=’CFG144′ result_type=’reps’]

AMRAP 14′

60 calories Row
50 Toes to Bar
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans @61/43Kg
20 Ring Muscle-Ups[/workout_short]

Leaderboard

Setup: Workout start with Calories Row followed by Toes to Bar, Wall Ball, Clean and Ring Muscle Up, pay attention that this is an Amrap and not For time so if you finish a round before the cap time you must restart the sequence.
Strategy: This is a Open Workout, the 14.4.
In this Chipper workout modality, the danger was the high number of repetition of the same movement without break, that oblige to stress the same muscular district for a long time.
Analyzing every movement we can note that we have this sequence:
pull monostructural – short time
pull/core – gymnastic – medium level skill – high number of rep
push -light weight – high number of rep
pull – light/medium weight – high number of rep
pull+push – gymnastic – high-level skill.
Now every athlete can draw their own conclusion.
This is an example of how I would reasoning.
Row at a medium pace like 70/75% of exhaustion test wattage, get off from Rower and be able to hang on immediately on the bar is better than push hard and take a long rest seeing the bar.
If you have at least 35/40 unbroken Toes to Bar you can break it in a descendent medium set like 15-12-10-8-5 with short rest between.
If you have less then 30 unbroken Toes to Bar a good strategy could be performed shortest set always with short rest like 8-7-8-7-8-7-5.
Big set is always trouble for grip and core fatigue.
Elitè and tall athlete always perform 40 Wall Ball unbroken without a problem, if this movement is your weakness you can break it in 2 or 3 set like 25-15 or 20-10-10 to save your shoulder and control the heart rate. Short rest between sets is always the key.
Clean is about 40-50% of most athlete best Power Clean, in this case, you can perform it in a fast single set or some double/triple, target is to preserve the grip.
Ring Muscle Up obviously make the difference, an elite athlete can try to perform a big set and with a medium rest finish the remaining repetition, RX athlete could break at least in 3 set like 9-6-5 if the high skill gymnastic movement under fatigue is your weakness perform it in a set with a comfortable number of repetition with the aim of not having to take rests too long rest between sets.
This is only an example, use this type of logical reasoning to find your best effort.Achievement: improve your 2014 (or following) Open Results, find the correct strategy to maintain the control until the last minute when if you feel great you can open the gas!!

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 10″+10 Squat position Pallof Press (each side)
  4. 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Video
Half Strict Pull Ups
Video
Squat position Pallof Press
Video
Single Kettlebell GHD Rows
Video

Power Endurance – Mixed Modality

AMRAP 3′

2 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 6 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 8 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Pull Up Bar.
Strategy Medium-heavy Snatch cycling and gymnastic short set, you must only follow your past week feeling to perform best score as possible.
Push Hard and remain focused on breathing during the transition, and pay attention to don’t play too hard because you must come back in the same time after rest, and 3′ aren’t enough for a complete recovery.
Achievement Complete as many reps as possible during first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.

rest 8′

AMRAP 3′

1 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 3 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Pull Up Bar.
Strategy Less but heavier Snatch repetions, same C2B, find your best way to be efficient and fast, try to perform smooth tngo in the first round and fast single for complete the longer set.
Short rest and transition are the keys; don’t oblige you to perform 5 Snatch tngo if you need 30″ to restore heart rate and start the C2B, you haven’t it!!
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.

HIIT

AMRAP 30″

4 Burpees Box Jump Over @60/50cm
max Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent]

rest 1′

AMRAP 30″

6 Burpees Box Jump Over @60/50cm
max Cal Assault Bike over [percent value=’180′ of=’ex-test-bike-erg’ in=’watts’][/percent]

rest 1′

Strategy: Increase pace every Amrap, use previous one to prepare movement and load of following, try to recover well in the rest time to be able to push hard on last and hardest intervals.
AMRAP 30″

8 Burpees Box Jump Over @60/50cm
max Cal Assault Bike over [percent value=’310′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 2′ x 7-8 set

STOP when you lost effort by 10%. . Example. If you do 40 total reps (not only calories), 10% is 4 reps, so if you do less than 36 reps in second round stop yourself before the 8th round.
Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Setup Timer: Interval 30″ ON – 2’00” OFF
Equipment: Plio Box and Assault Bike.
Flow: In 30″ perform Burpee Box Jump Over then in the time remain max Calories on Assault Bike, 2′ rest and repeat for 8 total set.
Strategy: Perform every round at max effort, if you work correctly the score must be decreased after the second or third round.
Time is short so push really hard, we suggest sprinting the bike but not as an all-out effort, work on speed up the BBJO try to “rebounding” on the floor with the chest.
Achievement: Push really hard for many intervals with a triple work-rest time means to improve the ability to restore quickly energy after a high effort and be ready to push hard for another one.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Wednesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 8 Close Stance Good Morning (First 3 Reps Tempo 3-3-3-0, Light Weight)
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Close Stance Good Morning
Video

Midline Work

EMOM 4′

3 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] [percent value=’20’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′

EMOM 4′

3 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] [percent value=’16’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′

EMOM 4′

3 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] [percent value=’12’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent]

Notes.
Setup Timer: EMOM 14′ (4+1+4+1+4)
Equipment: Barbell and Floor marks for different distances of HSWalk.
Strategy This workout mixed the last week strength and midline section.
You know that HSW is not only shoulder strength endurance but also midline strength and stability so in a couplet with heavy Deadlift they work to improve your capacity of performing this gymnastic skill with abs and lower back muscles fatigued.
Achievement Accumulated some volume of mid-heavy Deadlift and specific gymnastic skill in a typical sport specific contest, we know that this couplet coming back in a Crossfit competition soon or later!!

rest 4′

For Time

20 Handstand Push-ups
10+10m Overhead Walking w/ double Kettlebell @2×32/24Kg (Just Walk)
10 Strict Handstand Push-ups
10+10m Overhead Walking w/ double Kettlebell @2×32/24Kg (Just Walk)

Sport Specific – PN

EMOM 4′

[percent value=’74’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’74’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’24’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’74’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’24’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’74’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

Setup Timer: EMOM 28′ (work minute is 1-4 / 9-12 / 17-20 / 25-28)
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every minute the prescribed couplet, rest and repeat.
Strategy This week we re-start mixing element after some week of single-movement work.
This means that you should have a better feeling mostly from the muscular point of view because the effort is alternated and not concentrated on the same pattern all the time.
The first two-interval mixed big-barbell-set with few burpees, so maintain past week rhythm with barbell and use the burpees as an active rest into the minute.
The last two-interval start with a low rep of Snatch and Thruster and a big set of burpees, so control the breath during the barbell cycing and push your rhythm on the burpee.
Achievement Working on your manageable pace in a more sport-specific modality as a typical Crossfit painful WOD.

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Engine

40′ For Quality maintaining Heart Rate Zone 3

500m Row
1000m Bike Erg
500m Ski Erg
400m Run

Firstbeat Guided Option. You can follow 2 parameters:
a) TRIMP – Before start go to your cloud and look at your ACWR. Try to equilibrate accumulating TRIMP Points.
b) Training Effect – Ensure yourself to reach at least 3.0 Aerobic Training Effect without any Anaerobic TE accumulation!

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

General Warmup

CrossFit Games Event – Master Quarterfinal

TBA

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

General Warmup

CrossFit Games Event – Master Quarterfinal

TBA

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Sunday

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

General Warmup

CrossFit Games Event – Master Quarterfinal

TBA

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Monday

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

General Warmup

CrossFit Games Event – Master Quarterfinal

TBA

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Comments

Write a comment

[wpsites_comment_form]