Monday
Warmup Accessory (WA)
Squat Routine
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
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.
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
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.
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
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Bar Rows – 10 reps – move directly next exercise
Passive ring hold – 20″ – move directly next exercise
Strict matador dips – 8 reps – 2′ rest x 2 sets
One leg box jump stiff leg – 2 sets x 5 + 5 – 1’30 rest bet
Work Capacity (WC)
CrossFit Games Open Workout 18.3
Power & Power Endurance (PE)
For Time
200mt Row pace/500mt @1:28/1:32 – 1:40/1:44
5 Snatch @ [percent value=”75″ of=”snatch” in=”kg”] [/percent]
rest 2′ x 3 Rounds
Strength & Strength Endurance (SE)
Back Squat – Autoregolation Method
Ramping by triple until @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
MAV 5 + back off, 5 set of triple @ 90% of MAV 5. rest 2.30″ between set
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 5 is 72Kg. Take 90% and perform the backoff.
Aerobic Power & Lactic Training (AP)
15.12.9 – For Time – cap 3′
Wall Ball 9/6Kg
Kettlebell American Swings 32/24Kg
rest 1:1
Ex:
1st round = 2′ –> 120″ – 10% = 12″
2nd round = 2’09” –> ok 🙂
3rd round = 2′ 14″ –> stop yourself 🙁
If you go over cap, count 1″ every rep and stop after the 3rd round. Max rounds: 6.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Tuesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. 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 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
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
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)
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
Rear foot elevated kettlebell muscle clean & press (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Half seated double KTB front rack Z press alternate (16/12 kg) – 2 sets x 10 – 1′ rest bet
Power & Power Endurance (PE)
For Time
From 00:00 to 03:00
21 Long Cycle 2 Kettlebells @32/24Kg
HSPU, [percent value=”35″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
From 06:00 to 09:00
15 Long Cycle 2 Kettlebells @32/24Kg
HSPU, [percent value=”70″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
From 12:00 to 15:00
9 Long Cycle 2 Kettlebells @32/24Kg
HSPU, [percent value=”100″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
Work Capacity (WC)
EMOM 16′
1st – 12 Chest to Bar
2nd – 16 DB Snatch Alt. 22.5/15 Kg
3rd – 8 Power Clean 60/40 Kg
4th – 4 Man maker 2×22.5/15Kg
Aerobic Capacity (AC)
For Time
5.000mt Row,
every 3′ 3 Thrusters 80/55Kg
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Wednesday
Warmup Accessory (WA)
Bodyweight Routine
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 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
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
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Glutes & Hamstrings Activation – Part 3
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.
Glutes & Hamstrings Activation – Part 4
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.
Glutes & Hamstrings Activation – Part 5
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.
Single Kettlebell Front Squat & Push Jerk (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Single leg cross body DB RDL (20/15 kg) – 2 sets x 8 + 8 – 1′ rest bet
Power & Power Endurance (PE)
For Time
0,5Km Assault Bike pace @ 68-72 / 60-64 rpm
5 Clean & Jerk @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′ x 4 Rounds
Strength & Strength Endurance (SE)
Deadlift – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”Deadlift” in=”kg”] [/percent], rest 3′
then
MAV 5 + back off, 5 set of triple @ 90% of MAV 5. rest 2.30″ between set
Start from your 60% of 1RM Deadlift and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 5 is 72Kg. Take 90% and perform the backoff.
SE3: Every 3 minute for 9′
12 Overhead Squat @ 43Kg
8 Bar Muscle Ups
rest with slow execution air squat until the end of 3′.
Aerobic Power & Lactic Training (AP)
AMRAP 2′
15 STOH 50/35Kg
12 Front Facing Burpees
9 SDHP 50/35Kg
6 Front Facing Burpees
3 Thrusters 50/35Kg
rest 2′
Ex:
1st round = 40 reps
2nd round = 38 –> ok 🙂
3rd round = 35 –> stop yourself 🙁
Max rounds: 4.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
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.
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
Functional Strength (FS)
Half kneeling landmine press (40/30 kg) – 8 + 8 reps – move directly to next movement
Barbell front rack cossack squat – 8 reps – 2′ rest x 3 sets
Double dynamic mix load over head carry (16/16 – 12/12 kg) – 40 m – move directly to next exercise
Ring hold single dumbbell rows (20/15 kg) – 8 + 8 reps x 3 sets – 2′ rest bet set
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. 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
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
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)
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
Double Dumbbell Swing Snatch (15/12 kg) – 2 sets x 8 + 1′ rest bet
Double Kettlebell Overhead Drop Front Reverse Lunges (12/8 kg) – 2 sets x 6 + 6 – 1′ rest bet
Work Capacity (WC)
CrossFit Games Open 18.4
Power & Power Endurance (PE)
For Time
From 00:00 to 03:00
21 Double Kettlebell Snatch, 2 Kettlebells @24/16Kg
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent]
From 06:00 to 09:00
15 Double Kettlebell Snatch, 2 Kettlebells @24/16Kg
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent]
From 12:00 to 15:00
9 Double Kettlebell Snatch, 2 Kettlebells @24/16Kg
Ring Muscle Ups, [percent value=”66″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Saturday
Warmup Accessory (WA)
Squat Routine
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.
Mobility (MO)
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
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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
Goblet Sumo Squat (16/12 kg) – 2 sets x 8 – 1′ rest bet
Single kettlebell swing Clean homolateral reverse lunges (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Dead Front Squat from rack
2 @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent] rest 2′
5 x 1 @ [percent value=”94″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
Notes Start from rack and stop 1″ in bottom position.
Aerobic Capacity (AC)
Run – Row – Bike – Ski
Mix – 30′ @ 75% of MHR
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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