Monday
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
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
Ankle Mobility – Part 3
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
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
- 10/15m Toes Walk (core and back chain engaged)
- 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Lateral Hops
Power
Power Snatch + Hang Squat Snatch
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’]
rest 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’]
rest 1′ b/s x 3 set
Equipment: Barbell
Flow: Follow the load sequence with 1′ rest, repeat 3 times only last weight.
Strategy Quality work, 50-80% are the perfect percentage to work with quality on every aspect of your lift, timing technique, position and mobility, use the short rest to remain focused between every complex.
Workout
AMRAP 12′
Alternated – 1′ Push Hard / 1’Easy Pace
20 Wall Ball
20 Cal Row
1 Legless Rope Climb
Equipment: Med Ball, Rower and Rope.
Strategy: In this Amrap modality you must change ryhthm every minute, at 3-2-1 go start pushing hard, fast wall ball, short transition, rowing near 90-100% of you exhaustion test wattage, repeat this for every odd minute, in the even minute instead your pace must be slower, row at 70-75% of exh test, take one more breath before start climbing the rope and restore your heart rate to be able to pushing hard for the following minute.
Achievement: Improve your capacity to change rhythm inside the workout, learn to restore breathing and heart rate continuing to move and perform repetition with slower pace but without stay still with the hand on your knee after hard effort.
[/workout_short]
rest 1′ then
[workout_short title=’MON_WC2′ result_type=’reps’]
EMOM 8′
1 Legless Rope Climb
1+1 Power Snatch + Hang Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Equipment: Rope, Barbell loaded with the last percentage of first daily workout.
Flow: Start every minute under the rope, perform a legless rope climb and without rest the barbell complex,
Strategy: High-level gymnastic skill and barbell medium weight complex under fatigue, only one-minute rest after the first amrap, this is the focus of this workout, try to be very fast on the rope to reduce the TUT and muscular fatigue on pulling muscles and take correct rest before to approach the barbell.
Achievement: Improve your efficiency and perform some volume on difficult skill after a workout with an effort highly cardiovascular.
[/workout_short]
Reserved for ONAIR
[/um_show_content]
Workout
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
8 Rounds For Time
10 Strict HSPU
5 Clean & Jerk @85/55Kg
Equipment: Wall, Barbell.
Flow: Alternated 10 Strict HSPU’s and 5 C&J for 8 Total Round.
Strategy This is a typical pacer workout, many rounds of strict gymnastic and heavy barbell can be a trap, you must always remember that at the end you have performed 80 Strict HSPUs and 40 C&J.
Be smart, if you haven’t at least 30 Strict HSPUs unbroken break from the first round in 2 or 3 set with short rest to save shoulder and triceps and be able to maintain the same pace until the end.
Barbell C&J obviously drop and go, try to count always the same breathing or seconds between the rep and maintain the rest from first to the last set.
As usual, if you feel great try to push hard in the last two sets, break one less time the HSPUs and shorten the rest between the lift.
[/workout_short]
[/um_show_content]
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Tuesday
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
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
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8 FitBall Rollout
- 8+8 Single Leg FB Leg Curl
- 12+12 Lateral Walk Knees Banded
TFitBall Rollout
Single Leg FB Leg Curl
Lateral Walk Knees Banded
Strength
Front Squat from Ground
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
rest 2′ b/s x 2 set
Workout
AMRAP 18′
15 Ring Muscle Ups
30m Handstand Walk
45 GHD Situps
60 Snatch @35/25Kg
75 Double unders
Equipment: High Ring, Floor marks (7,5 m), GHD, Barbell and speed rope.
Flow: Complete as many reps as possible of this chipper in 18′.
Strategy The most important thing to have in mind before the start that this is an amrap and not a one-round chipper, 18′ are a long time, if you push the first round like a “For Time” workout you may have some problem on the first high-level skill of the second and lose too many time.
As any workout use the experience of the past week to find your sustainable rhythm and approaching correctly every single movement, you can know the number of set, rep and length of the rest.
[/workout_short]
rest 1′ then
[workout_short title=’TUE_WC2′ result_type=’reps’][/workout_short]
EMOM 8′
4 Bar Facing Burpees
2 Front Squat From Ground @ [percent value=’80’ of=’squatclean’ in=’kg’]
Equipment: Barbell
Flow: Load the barbell in the minute of rest then perform every minute 4 bar facing burpee and 2 Front Squat from the ground.
Achievement: Improve capacity to manage submaximal load after a long fatigue accumulation, testing your recovery capacity, so you have only one minute between the end of amrap and the first heavy lift.
Be able to manage the barbell with different feeling respect your normal weightlifting session is really important, so if your low back is fatigued and your leg activation is not the same as when you are fresh you also must be able to slightly modify your lifting technique.
Reserved for ONAIR
[/um_show_content]
Workout
For Time
21 Overhead Squat @60/45Kg
21 Cal Ski Erg
15 Overhead Squat @60/45Kg
15 Cal Ski Erg
9 Overhead Squat @60/45Kg
9 Cal Ski Erg
rest 1′
21 Shoulder To Overhead @60/45Kg
5 Rope Climb
15 Shoulder To Overhead @60/45Kg
3 Rope Climb
9 Shoulder To Overhead @60/45Kg
1 Rope Climb
Setup Timer: Stopwatch
Equipment: Barbell, Skierg and Rope.
Flow: Perform first 21-15-9 Couplet, take 1′ rest and start with second part of workout; Score is total time.
Strategy Start the workout as a single one, 1′ rest isn’t enough to recovery completely so control the first couplet pace and don’t burn all your energy.
Upper body muscle endurance is the dominant theme of this workout so try to relax your shoulder every time you can and find the perfect lock in overhead position for the OHSquat to decrease fatigue accumulation.
Every drop means one more snatch so it could be a good idea to slow down the last cal on the Skierg to perform the OHSquat unbroken without a problem.
The same goes for the second workout, the longest set are immediately after rest so try to go unbroken and recovery in the rope climb, maximise leg-abs work and your shoulder-arm muscles less as possible.
Try to don’t waste time between the Rope Climb, don’t think too much, jump and hold on to the rope, breath during the climbing.
[/workout_short]
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 Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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
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
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
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
5 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent]
rest 1′
5 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]
Every 90″ for 15′
4 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] 8 Step Over Box @22,5/15Kg @60/50cm
Engine
40′ For Quality maintaining Heart Rate Zone 3
500m Row
1000m Bike Erg
500m Ski Erg
400m Run
15+15 Single Dumbbell Hang Clean&Jerk @22,5/15Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
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!
[/um_show_content]
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 Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
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
3 Strict HSPU
3 Double Dumbbells Hang Power Cleans
15 double Unders
3 HSPU
3 Double Dumbbells Shoulder to Overhead
15 Double Unders
rest 1′
6 Strict HSPU
6 Double Dumbbells Hang Power Cleans
25 double Unders
6 HSPU
6 Double Dumbbells Shoulder to Overhead
25 Double Unders
rest 1′
9 Strict HSPU
9 Double Dumbbells Hang Power Cleans
35 double Unders
9 HSPU
9 Double Dumbbells Shoulder to Overhead
35 Double Unders
rest as needed then
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
50-lb. dumbbells
Time cap: 10 min.
Submit score by 12 p.m. PT on Friday, April 9.
Strategy A – Strong Strict HSPU Athlete —> Push hard as you can during Strict HSPU and relax the Rhythm in Cleans and Double Unders. After 1’ rest push strongly with your legs to make sure to do in unbroken sets the Shoulder to Overhead.Strategy B – Weak Strict HSPU 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 5+5 or 4+3+3 with a mini pause allow you to recover well for push on the second part. Prepare yourself to move without transition and push hard in Dumbbells hang Cleans. After 1’ rest if you didn’t burn yourself during Strict HSPU you can push hard into the 2nd part. Use your legs to make sure to do it in unbroken sets the Shoulder to Overhead.
Reserved for ONAIR
[/um_show_content]
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
Pray your God to get yourself alive after this workout
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
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats
Time cap: 20 min.
Submit score by 12 p.m. PT on Friday, April 9.
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:
120 wall ball shots
120 cal row
20-lb. ball, 10-ft. target
Time cap: 15 min.
Submit score by 12 p.m. PT on Saturday, April 10.
Strategy A – Strong Wall Ball Athletes —> Do it Unbroken at fast pace then jump onto the Rower to pull near [percent value=’85’ of=’ex-test-rower’ in=’watt’][/percent] to push as hard as you can during last calories
Strategy B – Weak Wall Ball Athletes —> Split into set like an EMOM. Avoid legs burn because you need to jump on the rowing machine with enough effort to push near [percent value=’85’ of=’ex-test-rower’ in=’watt’][/percent].
If you do 20 reps every minute, you’ll finish in 6′. If 24, in 5’.
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
Every 3′ for 12′
1st) 3-2-1 reps of Snatch @ 50/35Kg and Burpees Box Jump Over @50cm
2nd) 3-2-1 reps of Snatch @ 60/40Kg and Burpees Box Jump Over @60cm
3rd) 3-2-1 reps of Snatch @ 70/50Kg and Burpees Box Jump Over @75cm
4th) 3-2-1 reps of Snatch @ 80/55Kg and Burpees Box Jump Over @75cm
EMOM 2′
1+1 Snatch @ 90/65Kg
For time:
9-6-3
Snatch
Burpee box jump-over
185 lb., 30 in.
Time cap: 7 min.
Strategy B – Start by steady single drop&go Snatch. Be as fast as you can on Burpees Box Jump Over then restart the snatch. If you feel good you can do some t&go reps and push as hard as you can during the final part of the workout.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Monday_12
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
General Warmup
CrossFit Games Event – Quarterfinal
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Comments
Write a comment[wpsites_comment_form]