Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

120 minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup (GW)

Row

8′ start from 24 strokes then add  Strokes every minute.

Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.

Scapula Band Activation – Part 1

3 movements:

  • forward
  • overhead
  • backward

Notes. Focus on the perfect line of the band and no spine compensation movement.

Reps scheme:
  • Make 10 repetitions in each movement.
Video
Scapula Band Activation – Part 2

2 positions:

  • First: quadruped position
  • Second: seated position

Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.

Reps scheme:
  • 5 scapula pull with 2 seconds hold
  • 5 complete reps with 2 seconds hold
  • Do first quadruped and then seated in the same scheme
Video
Scapula Band Activation – Part 3

3  movements:

  • Low extension
  • High extension
  • Pull, extra rotation and push

Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.

Reps Scheme:
  • Low extension: 5 reps
  • High extension: 5 reps
  • Pull, extra rotation and push: 5 reps.
  • If you can not perform third movement, do extra reps in the first two movements.
Video
Scapula Stabilization – Part 1

3 positions:

  • First: quadrupled position
  • Second: single arm quadruped position
  • Third: hollow body hold

Notes. Focus on stable position, active core and NO compensation movement of the spine.

Reps scheme:
  • Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
  • 5 to 10 reps with tempo training and perfect form!!
  • Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Video
Scapula Stabilization – Part 2
Reps scheme:
  • 8 good reps and 15 second hold with no eyes.
Video
Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

  • First movement: 15/20 Seconds hold + 10/12 good reps.
  • Second movement: 20 reps, 10 reps each leg.
  • Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Video
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Banded Reverse Hyper on GHD – 2 sets x 8 – 1′ rest bet

Video

Double Kettlebell Bottom Up Squat (8 kg) – 2 sets x 8 – 1′ rest bet

Video

Bottom up kettlebell windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet
Video

Work Capacity (WC)

[workout_short title=’OPE_181′ result_type=’reps’]

CrossFit Games Open 18.1

[/workout_short]

Insert ONLY your OPEN 18.1 score.

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2x 20, rest 1′ b/s

Video
Single leg deadlift hops

3 x 12+12, 1′ rest b/s

Video
Forward hops

10mt x6 rest 30″ b/s

Video
PE1: Tall Snatch Drop from Ground

(2) @ [percent value=”20″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”25″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”30″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video
PE2: Tall Snatch

(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”42″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”45″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”47″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video
PE3: Muscle Snatch

(2) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video
PE4: Snatch – Any Style

(1+1+1) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”87″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 3′
(1) @ [percent value=”93″ of=”snatch” in=”kg”] [/percent], rest 3′
(1) @ [percent value=”97″ of=”snatch” in=”kg”] [/percent], rest 3′
then
3 attempt find 1RM, remember to update your bio!

Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.

Notes You can use the straps if you want.

Strength & Strength Endurance (SE)

Pendlay Row

Ramping by triple until @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 3′
then
6×3 Moderate/Heavy load

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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
[on_comment_numbers]

Tuesday

90 minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine
Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

General Warmup (GW)

Row

8′ start from 24 strokes then add  Strokes every minute.

Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

Activation (AT)

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video
Glutes & Hamstrings Activation – Part 3
Notes. Focus on quality and stability

5 to 10 Reps each legs

3 levels of difficulty

  • with arms
  • without forearms
  • without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video
Glutes & Hamstrings Activation – Part 4
Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

  • with arms
  • without forearms
  • without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video
Glutes & Hamstrings Activation – Part 5
Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

  • with arms
  • without forearms
  • without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

3 position matador dips – 2 sets x 5 – 1′ rest bet

Video

Dumbbell chainsaw row (20/15 kg) – 2 sets x 8 + 8 – 1′ rest bet

Video

Single DB overhead wall sit hold (15/12 kg) – 2 sets x 20″ each side – 1′ rest bet
Video

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2x 20, rest 1′ b/s

Video
Double legs hops

3 x 12, 1′ rest b/s

Video
Box Jump

1 jump every 30″ for 6′, add some cm each jump

PE1: Tall Clean

(2) @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”42″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 2′

Video
PE2: Muscle Clean

(2) @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent]

Video

PE3: Clean – Any Style

(1+1+1) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent], rest 3′
(1) @ [percent value=”90″ of=”squatclean” in=”kg”] [/percent], rest 3′
(1) @ [percent value=”93″ of=”squatclean” in=”kg”] [/percent], rest 3′
(1) @ [percent value=”97″ of=”squatclean” in=”kg”] [/percent], rest 3′
3 Attempt to find 1RM of Clean, remember to update your Bio.

Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.

Strength & Strength Endurance (SE)

Dead-stop Front Squat from safe bar in bottom position

2 @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”85″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 x 1 @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
3 x 1 @ [percent value=”90″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s

Notes Start from safe Bar.

Power & Power Endurance (PE)

Kipping or Butterfly Chest to Bar Pullups

[percent value=”135″ of=”maxpull-ups” in=”reps”] [/percent]

rest 20″

[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]

rest 20″

[percent value=”20″ of=”maxpull-ups” in=”reps”] [/percent]

Notes Keep safe your hands – Take care!.

Active 2′ rest with muscle Clean&Press empty bar 15/10Kg

HSPU

[percent value=”135″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 20″

[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 20″

[percent value=”20″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

Active 2′ rest with muscle Clean&Press empty bar 15/10Kg

Aerobic Capacity (AC)

Run – Row – Bike – Ski

Mix 30′ – 45′ @ 75% of MHR

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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
[on_comment_numbers]

Wednesday

100 minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine
Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

General Warmup (GW)

Bike

8′ start from 50/46 RPM then add 2 RPM every minute.

Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

Activation (AT)

Upper Body Activation Routine N.2 

7 Exercises:

  • Pull down in Hip Hinge position – 12/15 reps,
  • Half Kneeling position: pull with arm close the body –  12/15 reps
  • Half Kneeling position: high pull with neutral grip – 12/15 reps
  • Tall Kneeling position First movement – 8/10 reps  (Adduction + Abduction = 1 Rep)
  • Tall Kneeling position Second movement – 8/10 reps  (Adduction + Abduction +Press = 1 Rep)
  • Tall Kneeling position First movement  – 8/10 reps  (Triceps OH Extension = 1 rep)
  • Tall Kneeling position Second movement –  8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
Video
Lower Body & Core Activation Routine N.2

7 Exercises:

  • Trunk rotation with leg on the box – 10 reps each side
  • Pallor press – 6/8 reps in each movement: high press, medium press, low press, complete movement.
  • Single leg hip thrust – 10/12 reps each side, hold 1” in top position
  • Elbow side plank with bench – hold 10” and then 10/12 reps
  • Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold  + 6/8 reps
  • Single leg RDL hold with high elbow – hold 30” each leg
  • Single leg RDL with high elbow – 6/8 reps each leg
Video

Single kettlebell lateral russian swing (20/16 kg) – 2 sets x 12 – 1′ rest bet

Video

Single arm dumbbell trap 3 raise & isometric dumbbell row (15/20 – 12/20 kg) – 2 sets x 5 + 5 – 1′ rest bet

Video

Double kettlebell clean & press bottom up (16/12 kg) – 2 sets x 10 – 1′ rest bet
Video

Power & Power Endurance (PE)

[workout_short title=’GRACE’ result_type=’time’]

For Time

Grace – 30 Clean & Jerk @ 61/43Kg

[/workout_short]

Insert ONLY your GRACE score.

Aerobic Power & Lactic Training (AP)

AMRAP 3′

1 Mile Bike
Max Reps GTOH 60/40Kg
rest 3′

Notes Push at your 100% in first round. Save the time and after rest 1/1 restart. Continue until your score will be not under 30% respect of first round
Ex:
1st round = 15 GTOH –> 15 – 33% (1/3) = 15-5 = 10
2nd round = 12 –> ok 🙂
3rd round = 9 –> stop yourself 🙁

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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
[on_comment_numbers]

Thursday

110 minutes[on_comment_numbers]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

Swimming (AC)

Functional Strength (FS)

Dynamic load axle bar thruster (16/12 kg) – 5 reps – move directly to next movement – NO REST

Video

Kettlebell turkish get up (20/16 kg) – 3 + 3 reps – 2’30 rest x 3 sets – follow the same flow

Video

[on_comment_numbers]

Friday

100 minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine
Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

General Warmup (GW)

Bike

8′ start from 50/46 RPM then add 2 RPM every minute.

Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video
Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

  • First movement: 15/20 Seconds hold + 10/12 good reps.
  • Second movement: 20 reps, 10 reps each leg.
  • Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Video
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Single Kettlebell Clean Complex (16/12 kg) – 2 sets x 3 + 3 complex – 1′ rest bet

Video

Kettlebell Plank Single Rows (16/12 kg) – 2 sets x 6 – 1′ rest bet

Video

Goblet Sumo Squat (20/16 kg) – 2 sets x 8 – 1′ rest bet

Video

Work Capacity (WC)

[workout_short title=’OPE_182′ result_type=’time’]

WC1: CrossFit Games Open Workout 18.2

[/workout_short]

Insert ONLY your 18.2 score.

Power & Power Endurance (PE)

PE1: hang Power Snatch – catch & go (bouncing)

3 [percent value=”30″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 [percent value=”35″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 x 4 set [percent value=”40″ of=”Snatch” in=”kg”] [/percent], rest 90″

Notes As soon as the bar touch the legs, without any re-driving, perform the second/third tall snatch. Try to being fast to pull under the bar. Stop 1″ ATTG.

[workout_short title=’ISABEL’ result_type=’time’]

For Time

Isabel – 30 Snatch @ 61/43Kg

[/workout_short]

Insert ONLY your ISABEL score.

PE3: Push Press

Ramping by triple until @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent], rest 2′
then
3.3.3.3.1.1.1.1. Moderate/Heavy Load

Strength Endurance (SE)

SE1: Back Squat

Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 2′
2 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”backsquat” in=”kg”] [/percent], rest 3′

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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
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Saturday

70 minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

Activation (AT)

Upper Body Activation Routine N.2 

7 Exercises:

  • Pull down in Hip Hinge position – 12/15 reps,
  • Half Kneeling position: pull with arm close the body –  12/15 reps
  • Half Kneeling position: high pull with neutral grip – 12/15 reps
  • Tall Kneeling position First movement – 8/10 reps  (Adduction + Abduction = 1 Rep)
  • Tall Kneeling position Second movement – 8/10 reps  (Adduction + Abduction +Press = 1 Rep)
  • Tall Kneeling position First movement  – 8/10 reps  (Triceps OH Extension = 1 rep)
  • Tall Kneeling position Second movement –  8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
Video
Lower Body & Core Activation Routine N.2

7 Exercises:

  • Trunk rotation with leg on the box – 10 reps each side
  • Pallor press – 6/8 reps in each movement: high press, medium press, low press, complete movement.
  • Single leg hip thrust – 10/12 reps each side, hold 1” in top position
  • Elbow side plank with bench – hold 10” and then 10/12 reps
  • Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold  + 6/8 reps
  • Single leg RDL hold with high elbow – hold 30” each leg
  • Single leg RDL with high elbow – 6/8 reps each leg
Video

General Warmup (GW)

Skill Volume Accumulation

50 Air Squat
40 Sit Ups
30 Push-ups

Notes. Split as you want

Activation (AT)

Barbell curl & press (30/20 kg) – 2 sets x 5 – 1′ rest bet

Video

Half kneeling mix rack KTB + DB filly press (15/20 – 12/20 kg) – 2 sets x 6 + 6 – 1′ rest bet

Video

GHD Barbell Row (30/20 kg) – 2 sets x 10 – 1′ rest bet
Video

Power & Power Endurance (PE)

PE1: Tall Jerk – any style

5×5 easy load by feel, rest 90″ b/s

PE2: Heavy Front Rack Drive up from blocks

EMOM 8′
(1) @ [percent value=”107″ of=”cleanjerk” in=”kg”] [/percent]

PE3: Jerk from blocks – Any Style

(1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”95″ of=”cleanjerk” in=”kg”] [/percent] 3 Attempt to find 1 RM Jerk

Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.

Strength & Strength Endurance (SE)

Pin Wide Stance Back Squat

EMOM’ for 12′ perform
1 between [percent value=”110″ of=”backsquat” in=”kg”] [/percent] and [percent value=”120″ of=”backsquat” in=”kg”] [/percent]

Video

Hip Thrust

5×5 @ 90Kg rest 90″ b/s

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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
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