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.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
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
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March 1″Hold @Top Position
CrossFit Games Event – Quarterfinal
Yoga Barbell Routine – Front Rack
Front Rack
Front Rack Bulgarian Split Squat tempo 3.1.X
3 x 5+5 @ empty Bar
rest 1′ b/s
Front Squat
Find 4 RM
cap: 20′
Ramping Example:
– 2 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
– 2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
– 2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 2′
– 2 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]
rest 2′
…add load and when you feel heavy… try 4RM
For Quality
1 Strict HSPU
3 Double Dumbbells Shoulder To Overhead
3 Cal Row
3 HSPU
3 Double Dumbbells Shoulder to Overhead
3 Cal Row
rest 1′
3 Strict HSPU
6 Double Dumbbells Shoulder To Overhead
6 Cal Row
6 HSPU
6 Double Dumbbells Shoulder to Overhead
6 Cal Row
rest 1′
5 Strict HSPU
9 Double Dumbbells Shoulder To Overhead
9 Cal Row
9 HSPU
9 Double Dumbbells Shoulder to Overhead
9 Cal Row
rest as needed then
5 rounds for time:
15 handstand push-ups
15 dumbbell shoulder-to-overheads
15-cal. row
Time cap: 20 min.
Score Submission Deadline: Friday, May 7, 12:00 p.m. (noon) PT
Strategy A – Strong Push Athlete —> Push hard as you can during HSPU and in STOH so relax the Rhythm during Cal Row. Strategy B – Weak Push Athlete —> Split from the beginning to avoid slow repetition and long Time under tension. Every rep should be done as fast as possible. You can think to start like 10+5 or 6+5+4 with a mini pause allow you to recover well b/r. Use your legs while rowing to make sure to do it as well as possible on the Shoulder to Overhead.
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 6+6 Leg Lowering
- 6+6 Hip Flexor Side plank with Adductor hold on bench
- 6+6 Pistol Bottom Position Leg Lift
Leg Lowering
Hip Flexor Side plank with Adductor hold on bench
Pistol Bottom Position Leg Lift
CrossFit Games Event – Quarterfinal
Every 3′ for 9′
a)
15 Sit-ups
1 rope climbs, 15 ft.
15 alternating box Step up @75/60cm
b)
12 V-ups
2 rope climbs, 15 ft.
12 alternating cossack Squat
c)
14 GHD sit-ups
3 rope climbs, 15 ft.
14 alternating single-leg squats
rest as needed then
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
Time cap: 20 min.
Score Submission Deadline: Friday, May 7, 12:00 p.m. (noon) PT
So split GHD set from 2 to 4 mini-set with a fast pace during every rep. During pistols, you can find your pace as a steady and continuous flow.
Push Hard in the rope climbing, but move without big engagement of the ABS. To perform it you can do 1 more step with your feet thus you save ABS energy.
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
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
- 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
CrossFit Games Event – Quarterfinal
EMOM 6′
1st – 12 Wall Ball
2nd – 30″ Row @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent]
3rd – 14 Wall Ball
4th – 25″ Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent]
5th – 16 Wall Ball
6th – 20″ Row @ [percent value=’100’ of=’ex-test-rower’ in=’watt’][/percent]
rest as needed then
For time:
75 cleans, 135/95 lb.
300 double-unders
Time cap: 15 min.
Score Submission Deadline: Saturday, May 8, 12:00 p.m. (noon) PT
Strategy Think about alternate t&go with drop&go until you can manage with efficiency. You can put on the table 5 t&go then 5 drop&go or 3 and 1+1+1… and go on. If you lost rhythm you can choose drop & go strategy. Don’t underestimate 300 Du after 75 Cleans. It’s better to do the Cleans at a medium pace then put 100% of your heart on double unders. Remember breathing and relax your shoulders. When you lost efficiency during jump the rope, take a mini-break then restart.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Sunday
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Mobility Routine Upper Body N.1
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
CrossFit Games Event – Quarterfinal
Yoga Barbell Routine -Push&Pull
Yoga Barbell – OHS
Every 3′ for 12′
1st) 3-2-1 reps of Overhead Squat @ 50/35Kg and Burpees Box Jump Over @50cm
2nd) 3-2-1 reps of Overhead Squat @ 60/40Kg and Burpees Box Jump Over @60cm
3rd) 3-2-1 reps of Overhead Squat @ 70/50Kg and Burpees Box Jump Over @75cm
4th) 3-2-1 reps of Overhead Squat @ 80/55Kg and Burpees Box Jump Over @75cm
12-9-6 reps of:
Overhead squat
Burpee box jump-over
165/115 lb., 30-in. box
Time cap: 10 min.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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