Monday
Quick Recovery
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.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
General Warmup
2 Sets for Quality
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Strength
Back Squat
Every 40″ for 4′
3 @ [percent value=’58’ of=’backsquat’ in=’kg’][/percent] then rest 2′
Every 40″ for 4′
2 @ [percent value=’63’ of=’backsquat’ in=’kg’][/percent] then rest 2′
Every 40″ for 4′
1 @ [percent value=’78’ of=’backsquat’ in=’kg’][/percent]
Reserved for ONAIR
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alt. Back Rack Lunges
14 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
12 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
10 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
8 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
6 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
4 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 45″
2 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
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Push Press
7×3 @rpe 7
rest 2′ b/s
Sport Specific – PN
[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @empty bar [/percent] [percent value=’45’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 2′
In 3′
[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @35/25Kg [/percent] [percent value=’65’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 2′
[workout_short title=’MON_SS1′ result_type=’reps’]
2’45 ON – 15″ OFF – Go Every 3′ x 12′
Death by with fewer reps of previous round – Go Every 3′ – CAP 12′
[percent value=’125′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’125′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] max GHD Situps
[/workout_short]
Timer: 4 Rounds 2’45” On – 15″ Rest.
Equipment: Barbell, GHD, a couple of Dumbbell.
Strategy: Use the first two EASY-MEDIUM pace interval to prepare the movement standard and at the same time the cardiac and respiratory system to go incrementally in the high-intensity zone.
This week you have only one big set for every movement, some more repetition compared to last week, try to feel the difference and be smart on breaking in a comfortable set from the first round to manage the effort for all the 2’45”.
If last week you fail the modality try to learn from your mistake and start a little slower.
With only 15″ Rest between round this workout is about a twelve-minute AMRAP so keep the pace that allows you to don’t need longer rest.
“Death By” and “Chicken” modality are mixed, so you must pay attention to perform every round at least the same rep of the previous, and if you fail, not only the repetitions don’t count, you are out and must finish the 12′ with a Double DB Man Maker AMRAP, honestly it’s not so funny!!!
Achievement: The target of the workout was not to fail the death by and chicken modality if you can perform about the same rep you are a smart, self-knowledge athlete.
As the past week, the workout is all about maintaining your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.
Reserved for ONAIR
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Short HIIT
Reserved for ONAIR
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8′ For Quality
10 Sit Up
8 Kettlebell A. Swings @24/16Kg
150/120m Row @[percent value=’75’ of=’ex-test-rower’ in=’watts’][/percent]
then
rest 1′
AMRAP 40″
8 Kettlebell A. Swings @32/24Kg
max meters Row @[percent value=’160′ of=’ex-test-rower’ in=’watts’][/percent]
rest 2’30 x 8 set
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup:Equipment: Rower (with Wattage as the first measure unit and meter as second to have both the data under control), Kettlebell of prescribed weight.
Timer: 8 intervals of 40″ ON – 2’30” OFF.
Strategy: Use the initial Amrap like a warmup, prescribed pace at Row, smooth body-weight movement and raise gradually your heart rate.
Then start the workout and Push Hard every single round like several sprints then total rest for 2’30″.
45″ is so short so you must work on fast transition between American Swing and Row, and pull until the last second, every rep count when all the athlete has more or less the same time to workout.
Total Rest allows you to recover fully your energy, 2’30” are a long time so pay attention to stay active and focused for push hard the next interval until the last one.
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.
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Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Tuesday
Quick Recovery
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.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
Ankle Mobility – Part 2
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
- 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
Power
Reserved for ONAIR
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Seated Behind the Neck Press
3 x 5 @ empty Bar
rest 45″ b/s
Behind the Neck Push Press
3 x 5 @ 30/20Kg
rest 45″ b/s
Overhead Squat Tempo 3.1.X
3 x 5 @ 30/20Kg
rest 45″ b/s
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Muscle Snatch + Below the Knees Hang Muscle Snatch
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 45″ x 4 set
Power Snatch
EMOM 5′
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 45″ for 5 set
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 5 set
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
1+1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
rest 2 b/s x 2 set
Remember to warming-up also the Squat Snatch.
Follow the timer for the first Power Snatch Work, try to use the Power Snatch to prepare the following heavy Squat Snatch, the difference between the two lift must be only the height of the barbell.
Repeat for two sets only the last heavy single.
Power Endurance – Barbell Cycling
Power Snatch
In ubroken touch&go set perform max effort @rpe 8 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] rest for 6 total breath cycles then
Death by – Up to 7 set
3 to 5 reps t&go @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] rest b/s for 6 total breath cycles
How can I choose between 3 and 5 reps after the main set?
a)If you get less than 11 reps, continue with 3 reps;
b)If you get 12 to 16 reps, continue with 4 reps;
c)If you get over 17 reps, continue with 5 reps;
Setup: Start the workout with the barbell loaded at the prescribed weight, you don’t need a timer.
Perform the first long set, then after 6 breath cycles start with the shorter set for a max of 7 sets if you are able to perform your target rep unbroken.
Strategy: This workout is the perfect way to improve at the same time your barbell cycling efficiency and your sport-specific Power Endurance capacity in the weightlifting domain.
The most important thing in this type of workout was following the rules, so YOU MUST PERFORM THE FIRST SET @ RPE8, this allows you to maintain a good lift form for all the workout.
If you are wrong on the first set probably all the following sets will be badly calibrated and consequently little training.
How many times you have heard that the best Crossfit athlete performs first and last rep with the same technique, this means working always under control, this means RPE8.
Remember that if you perform the biggest first set of your life and fail the second mini-set maybe you bring big likes in IG but you lose the workout..how you prefer??
Achievement: Perform a big set of weightlifting movement and be able after short rest to perform many short set with short and controlled recovery time.
This modality allows you to perform high volume of rep in short windows time and improve the barbell cycling technique under fatigue to reproduce the effort managed during workout.
Workout
10 Rounds For Time
1′ ON – 30″ OFF
10 alt. Dumbbell Snatch @22,5/15Kg
3 Bar Muscle Ups
1 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent][/workout_short]
Equipment: Couple of Dumbbell, Barbell and your favourite pull up bar.
Strategy: As the past week you the interval modality allows you to maintain a higher rhythm than a normal workout, work-rest ratio is the same so you can push hard in the minute ON cause you must rest 30″ every interval.
Use this type of workout as a strategy test, try to forecast how to manage the workout and how many reps you can perform every round and try to follow your scheme until the end.
Achievement: Use the interval modality to manage a higher rhythm as normal, improve the ability to using short and controlled rest in a long workout to maintain a controlled HR and muscular fatigue.
Be smart and focused and try to manage the transition and the timer to minimize the wasting of time.
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
Wednesday
Quick Recovery
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
Aerobic Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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
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
- 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
Strength
Deadlift
Every 30″ for 4′
3 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
2 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
1 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent]
Midline Work
3 Rounds For Time
[percent value=’15’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’15’ of=’hsw-in-2′ in=’m’] Handstand Walk [/percent] 3+3m Double Dumbbell Overhead Lunges @2×22,5/15Kg
Equipment: A couple of Dumbbell, floor marks every 2,5 m for HSWalk and Lunges and high Ring.
Strategy: High-level gymnastic skill and a double dumbbell in overhead position means working on shoulder mobility and stability under muscular fatigue.
About same total rep of first week divided into three sets this time, this means to accelerate the transition and perform every set unbroken.
If shoulder mobility is your weakness pay attention while performing the lunges, try to find the correct locking for elbows and shoulder.
Pay attention to the second and third set of the Ring Muscle Up that came immediately after the double dumbbell lunges, midline and shoulder could be so fatigued so try to find an efficient form to approach this movement also if you don’t look like a gymnast!!
Achievement: Pushing hard the pace also when face many repetition and more of one difficult skill in a row.
Shorten the transition between the element and don’t think too much before to start an high level skill.
Reserved for ONAIR
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rest 5′
3 Rounds For Time
3+3m Double Dumbbell Overhead Lunges @ 2 x 22,5/15Kg
[percent value=’15’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] [percent value=’15’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
Strategy: Same rep, same movement, different order, try to manage effort according to your characteristics.
Pay attention that all the sets of Ring Muscle Up arrived with shoulder fatigue, choose the correct rest time and go unbroken.
Achievement: Pushing hard the pace also when facing many repetitions and more of one difficult skill in a row.
Reproduce (or beat) the same time as the first part.
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Sport Specific – PN
In 3′
[percent value=’90’ of=’snatch-in-8′ in=”] Snatch @empty bar [/percent] 100 Single Unders
rest 1’30
In 3′
[percent value=’90’ of=’snatch-in-8′ in=”] Snatch @30/20Kg [/percent] 75 Double Unders
rest 1’30
[workout_short title=’WED_SS1′ result_type=’reps’]
2’45 ON – 15″ OFF – Go Every 3′ x 12′
Death by with fewer reps of previous round – Go Every 3′ – CAP 12′
[percent value=’125′ of=’snatch-in-8′ in=”] Snatch @40/30Kg [/percent]
150 Double Unders
max Toes to Bar
[/workout_short]
Equipment: Barbell, speed rope, Pull Up Bar.
Strategy: Use the first two EASY-MEDIUM pace interval to prepare the movement standard and at the same time the cardiac and respiratory system to go incrementally in the high-intensity zone.
This week you have: Single big set for every movement, at least the same repetition compared to last week, try to feel the difference and be smart on breaking in a comfortable set from the first round to manage the effort for all the 2’45”.
If last week you fail the modality try to learn from your mistake and start a little slower (or faster).
With only 15″ Rest between round this workout is about a twelve-minute AMRAP so keep the pace that allows you to don’t need longer rest.
“Death By” and “Chicken” modality are mixed, so you must pay attention to perform every round at least the same rep of the previous, and if you fail, not only the repetitions don’t count, you are out and must finish the 12′ with a Double DB Devil Press AMRAP, honestly it’s not so funny!!!
Achievement: The target of the workout was not to fail the death by and chicken modality if you can perform about the same rep you are a smart, self-knowledge athlete.
As the past week, the workout is all about maintaining your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.
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
Thursday
Quick Recovery
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
- 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
Parallette Swing
4 x 10 Reps
Parallettes Swing
BAR
L to Hollow Swing
Every 30” x 3’
3 Reps
L to Hollow
Rest 2’ thenBat Swing
Every 30” x 3’
3 Reps
Bat Swing
Rest 2’ thenAccumulate 5 Glide Kip Muscle Up
Feet can overcome the bar line;
try to maintain straight legs and arms.
Stiff Arms and Legs -> Good Control
Flex Arms and Legs -> Bad Control, so pay attention to the Hang Position: go fast on bar with you feet and slide the bar on the legs from ankle to hip.
Glide Kip
HANDSTAND
Accumulate 60” of
Freestanding on Parallettes
Reserved for ONAIR
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Rest 3’
Accumulate 60” of Freestanding on Ground
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Engine
50′ For Quality maintaining Heart Rate Zone 3
500m Row
1000m Bike Erg
500m Ski Erg
400m Run
30 Kettlebell Russian Swings @24/16Kg
Reserved for ONAIR
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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!
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Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
Friday
Quick Recovery
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
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
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
Ankle Mobility – Part 3
Specific Warmup
4 Rounds for Quality
4+4 Mixed Grip Scapula Pull
4 Tempo Front Squat 5.0.5 @empty Bar
4 Kipping Stiffed Legs Raises
4 Tempo Shoulder Press 5.0.5 @empty Bar
rest as needed then
2 Rounds for Quality
8 Thrusters @Empty Bar
4/3 Strict Toes to Bar
1′ rest then
2 Rounds for Quality
8 Thrusters @Empty Bar
4/3 Strict Chest to Bar
1′ rest then
2 Rounds for Quality
8 Thrusters @Empty Bar
4/3 Kipping Belly to Bar
rest as needed then
For Quality
5 Front Squat @ empty Bar
10 Toes to Bar
5 Thrusters @ empty Bar
1′ rest then
For Quality
5 Front Squat @ 35/25Kg
10 Chest to Bar
5 Thrusters @ 35/25Kg
1′ rest then
5 Front Squat @ 43/30
5 Bar Muscle Ups
5 Thrusters @ 43/30Kg
Deadlift + Clean + Hang Clean + Jerk
1+1+1+1 @ [percent value=’40’ of=’Cleanjerk’ in=’kg’][/percent]
rest 90″ x 2 set
1+1+1+1 @ [percent value=’50’ of=’Cleanjerk’ in=’kg’][/percent]
rest 90″ x 2 set
1+1+1+1 @ [percent value=’60’ of=’Cleanjerk’ in=’kg’][/percent]
rest 90″ x 2 set
1+1+1+1 @ [percent value=’70’ of=’Cleanjerk’ in=’kg’][/percent]
rest 90″ x 1
1+1+1+1 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent]
rest 90″ x 1
1+1+1+1 @ [percent value=’80’ of=’Cleanjerk’ in=’kg’][/percent]
CrossFit Games Open 21.3 & 21.4
21.3
For time:
Round One
15 front squats
30 toes to bar
15 thrusters
Round Two
15 front squats
30 chest to bar pull ups
15 thrusters
Round Three
15 front squats
30 bar muscle-ups
15 thrusters
Athletes take a forced one-minute rest between each round.
Men — 95-pound barbell | Women — 65-pound barbell. 15-minute time cap.
Athletes begin workout 21.4 as soon as they complete 21.3. Athletes who don’t finish 21.3 within 15 minutes begin 21.4 at the 15-minute mark.
21.4
Perform the following complex as many times as possible in seven minutes to work up to a max weight:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Each athlete’s score will be the heaviest weight completed within the seven-minute time frame.
You know that you can push hard in each section because of 1 minute rest between each of them.
The toughest part of the workout is the Bar Muscle-Ups because muscular endurance and stamina will be proven after the first two sections, so you can split it into a big set followed by mini set with little rest like myo reps protocol.
Remember that the total volume is 45 Front Squat + 45 Thrusters for a total of 90 reps, don’t underestimate it.
We recommend you to take a little rest after the first part and start a hang squat clean + jerk ladder until reach [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] as a first complex load to avoid missing reps with a ZERO score.
After that you can increment more or less with [percent value=’8′ of=’cleanjerk’ in=’kg’][/percent].
The last chance is a redo (if failed or missed complex) or tries to increment a little bit to perform the last lift.
Grip and Back Chain are the limit of the performance. Save your forearms with massage guns/freeze cream/therapies/floss band and the others.
SIT – RDT
Reserved for ONAIR
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10′ Assault Bike
Spin easily in Heart Rate Zone 3.
45′ Running Clock:
19″ Assault Bike @ [percent value=’255′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 1′ rest b/ bouts
Firstbeat Option. Go until Anaerobic Training Effect reach 3.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Setup: Set the timer like a stopwatch.
Start the workout with you and your friend the Assault Bike.
Perform the prescribed wattage sprint on the Assault Bike, take 1’ of Rest and repeat, for 45′ total minutes.
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 loss 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 drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 3.0 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
Saturday
Quick Recovery
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.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
Ankle Mobility – Part 2
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
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
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Weightlifting Skill Development
Snatch Pull – 5″ to lift off
3 x 3 @ empty bar
rest 30″ b/s
then
3 @ [percent value=’30’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’45’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
Tall Snatch
3 x 3 @ empty bar
rest 30″ b/s
then
3 @ [percent value=’30’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent]
rest 1′ x 3 set
Tall Snatch
Tall Snatch Drop
3 x 3 @ empty bar
rest 30″ b/s
then
3 @ [percent value=’30’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent]
rest 1′ x 3 set
Tall Snatch Drop
Power
Reserved for ONAIR
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Front Squat
3 x 5 @ empty Bar
rest 45″ b/s
Overhead Squat Tempo 3.1.X
3 x 5 @ 30/20Kg
rest 45″ b/s
Squat Jerk
3 x 5 @ 30/20Kg
rest 45″ b/s
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Hang Muscle Clean + Push Press
1+1 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 5 set
Power Clean & Jerk
EMOM 5′
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 45″ for 5 set
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 5 set
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
Squat Clean
1+1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
rest 2 b/s x 2 set
Remember to warming-up also the Squat Clean.
Follow the timer for the first Power Clean and Jerk Work, don’t use the catch and go sport-specific technique in this work, you have time to practice it following in the Power Endurance section, try to use the Power Clean to prepare the following heavy Squat Clean, the difference between the two lift must be only the height of the barbell.
Repeat for two sets only the last heavy single.
Power Endurance – Barbell Cycling
Power Clean & Jerk
In ubroken touch&go set perform max effort @rpe 8 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] rest for 6 total breath cycles then
Death by – Up to 7 total set
3 to 5 reps t&go @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] rest b/s for 6 total breath cycles
How can I choose between 3 and 5 reps after the main set?
a)If you get less than 11 reps, continue with 3 reps;
b)If you get 12 to 16 reps, continue with 4 reps;
c)If you get over 17 reps, continue with 5 reps;Setup: Start the workout with the barbell loaded at the prescribed weight, you don’t need a timer.
Perform the first long set, then after 6 breath cycles start with the shorter set for a max of 7 sets if you are able to perform your target rep unbroken.
Strategy: This workout is the perfect way to improve at the same time your barbell cycling efficiency and your sport-specific Power Endurance capacity in the weightlifting domain.
The most important thing in this type of workout was following the rules, so YOU MUST PERFORM THE FIRST SET @ RPE8, this allows you to maintain a good lift form for all the workout.
If you are wrong on the first set probably all the following sets will be badly calibrated and consequently little training.
How many times you have heard that the best Crossfit athlete performs first and last rep with the same technique, this means working always under control, this means RPE8.
Remember that if you perform the biggest first set of your life and fail the second mini-set maybe you bring big likes in IG but you lose the workout..how you prefer??
Achievement: Perform a big set of weightlifting movement and be able after short rest to perform many short set with short and controlled recovery time.
This modality allows you to perform high volume of rep in short windows time and improve the barbell cycling technique under fatigue to reproduce the effort managed during workout.
Strength Endurance – Gymnastic
Reserved for ONAIR
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Strict Chest to Bar + Strict Handstand Push-ups
In 5 sets distribute:
[percent value=’120′ of=’maxpull-ups’ in=”]C2B[/percent] [percent value=’120′ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]
Example. 5 sets of:
[percent value=’24’ of=’maxpull-ups’ in=”]C2B[/percent]
[percent value=’24’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]
without resting between exercise.
Achievement:Accumulated high volume of bodyweight strength movement with controlled set number, so pay attention to distribuited the effort, without increase too much the rest between set.
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Chest to Bar + Handstand Push-ups
In unbroken set perform:
[percent value=’33’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] [percent value=’33’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] Rest for 6 total breath cycles then
In up to 7 unbroken set perform:
[percent value=’12’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] [percent value=’12’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] Rest b/s for 6 total breath cycles
Setup: :Start with first double long-unbroken set than, after 6 NORMAL breath cycles, start with the short set and repeat it (with 6 NORMAL breath cycles between) until you can go unbroken, for a total of maximum 7 double-set.
Strategy: This workout mixed the past week intensification work to increase the mixing modality that you can meet in a Crossfit workout.
It’s really important to reduce at minimum the transition between Chest to bar and HSPU’s as they are a single set, so after you can take the 6 cycles rest and restart.
Achievement: Maintain efficiency in a bodyweight push + pull skill combo under fatigue with short and controlled rest after a big set.
This modality allows you to perform a high volume of rep in short windows of time and improve the skill under fatigue to reproduce the effort managed during a workout.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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