Power Mesocycle – Week 3

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Monday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Video

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

Video

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

Ankle Mobility – Part 3

Video

Activation (AT)

2 Sets for Quality

8+8+8 Tall Kneeling Scapula Band
6 Half Strict TTB Tempo 2-2-2-2
10 FitBall Hip Extension

BPM Activation (AT)

2 Rounds -increase pace across rounds

30″ Assault Bike – Only Arms
8 Tall Kneeling Z Press KB Bottom Up (8/6 kg)
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)
30″ Assault Bike – Only Legs

Tall Kneeling Z Press KB Bottom Up

Video

Single Dumbbell Muscle Snatch Bottom pos.

Video

Power & Power Endurance (PE)

Narrow Grip Overhead Squat

6 @ empty Bar
rest 1′
6 @ 30/20Kg
rest 1′
6 @ 40/30Kg

Reserved for ON AIR

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Tall Snatch Drop + Hang Tall Snatch Drop

(1+1) x 4 set @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

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Clean Grip Power Snatch

(1+1) x 5 set @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. * target is to hit the bar with your hips

Power Snatch

1+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 30″ for 6′

1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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4 Rounds For Time

Power Snatch + hang Power Snatch + Overhead Squat
2 + 2 + 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]

rest 3′

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8 Rounds For Time

Power Snatch + Hang Power Snatch + Overhead Squat
2 + 2 + 2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] [workout_short title=’MON_PE1′ result_type=’reps’]

PE1: Kettlebell Snatch Cycling

Choose a 2 x 16Kg – 2 x 12Kg / 2 x 12Kg – 2 x 8Kg.

Tabata Double Kettlebells Snatch
20″ ON
10″ OFF

[/workout_short]

Insert ONLY your PE1 score

Reserved for ON AIR

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Every 2′ for 8′

10 Alternated Dumbbell Squat Snatch 30/22,5Kg

[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle-ups[/percent]

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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3 Sets of:
12 + 12 Barbell Banded Rumenian Deadlift (60/40 kg)
1’30 rest b/s

Barbell Banded Rumenian Deadlift

Video

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Work Capacity (WC)

Reserved for ON AIR

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19.1 Activation

2 Sets of:
5 + 5 Goblet Deficit Bulgarian Split Squat (12/8 kg) – Tempo 2.2.1.1
1′ rest b/s

Goblet Deficit Bulgarian Split Squat

Video

2 Sets of:
8 Z Press Bottom up (8/6 kg) – Tempo 2.2.1.1
1′ rest b/s

Z Press Bottom up

Video

BPM Activation – Increase Pace across Rounds

9 – 12 – 15
Cal Row (Pace 1300/1500/1800 – 1100/1300/1500)
9 – 12 – 15
Wall Ball (9-12-15 / 6/9/12 kg)

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CrossFit Games Open 19.1

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

Video

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

Video

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Tuesday

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General Warmup (GW)

Squat Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3

Video

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

Activation (AT)

2 Sets for Quality

16 Alternate Press with Band FTN/BTN
8+8 HK Rotation Band
15 TK Hip Extension with Band

Banded Press FTN/BTN

Video

HK Rotation Band

Video

TK Hip Extension

Video

2 Sets of:
10 Double Kettlebell Front Rack Contralateral Step Thruster (16/12 kg)
30″ rest b/s

Double Kettlebell Front Rack Contralateral Step Thruster

Video

Reserved for ON AIR

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2 Sets of:
3 Ring Transition – Focus on Quality Movement
30″ rest b/s

Ring Transition

Video

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Power & Power Endurance (PE)

Thrusters

8 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

10 Thrusters @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Thrusters @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Thrusters @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

2 Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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Deadlift & Jump

Every 2′ for 12′

8 Double Kettlebell Deadlift 2 x 40Kg
3 Box Jump @ 110/80cm

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Pull-ups + Chest to bar + Bar Muscle-Ups

[percent value=’40’ of=’maxpull-ups’ in=”]Pull-ups[/percent] [percent value=’30’ of=’maxpull-ups’ in=”]Chest to bar[/percent] [percent value=’20’ of=’maxpull-ups’ in=”]Bar Muscle-Ups[/percent] rest 3′ x 4 set

Notes. Keep safe your hands

Reserved for ON AIR

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Bar Muscle-Ups + Chest to bar + Pull-ups

[percent value=’20’ of=’maxpull-ups’ in=”]Bar Muscle-Ups[/percent] [percent value=’30’ of=’maxpull-ups’ in=”]Chest to bar[/percent] [percent value=’40’ of=’maxpull-ups’ in=”]Pull-ups[/percent] rest 3′ x 4 set

Notes. Keep safe your hands again

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Strength & Strength Endurance (SE)

Back Squat 1+1/4

3×3 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]

Reserved for ON AIR

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Tempo Training 3.0.X.0 Back Squat

3×2 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

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Back Squat

6×2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

Aerobic Capacity (AC)

EMOM 24′

1st – Cal Row
2nd – Active Rest with Lunges
3rd – Cal Assault Bike
4th – Active Rest with No Push-ups Burpees

Notes.
Cal Row during rounds: 25/20 – 25/20 – 23/18 – 23/18 – 21/16 – 21/16
Cal A. Bike during rounds: 25/18 – 25/18 – 23/16 – 23/16 – 21/14 – 21/14

Reserved for ON AIR

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no rest

15′ Active recovery

Row or Bike

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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

Video

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

Video

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Wednesday

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General Warmup (GW)

Bodyweight Routine

Video

Notes. Follow routine step by step.

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

Activation (AT)

2 Sets for Quality

5 Plank Walkout
10+10 MiniBand Lateral Walk
5+5 Reverse Lunge + Knee lift

Plank Walkout

Video

Miniband Lateral Walk

Video

Reverse Lunge+ Knee Lift

Video

2 Rounds – Increase pace across Rounds

30″ Row – Stiff Legs
6 + 6 Single Arm Kettlebell Swing in & out (16/12 kg)
12 Goblet Reverse Lunges Alternate (16/12 kg)
30″ Row – Supine Grip

Single Arm Kettlebell Swing in & out

Video

Goblet Reverse Lunges Alternate

Video

Power & Power Endurance (PE)

Power Clean

1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

rest 2′ then

Every 30″ for 8′

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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4 Rounds For Time

Power Clean + hang Power Clean + Push Jerk

2+2+2 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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8 Rounds For Time

Power Clean + hang Power Clean + Push Jerk
2 + 2 + 2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

10′ AMRAP

Single Kettlebell Clean&Jerk

Choose a 32-24 / 24-20-16 Kg

Notes. Every drop stop timer and perform 30 Air Squat.
Rest is allowed only in Overhead or Front rack position

Reserved for ON AIR

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For Time

30 Long Cycle (Double Kettlebells Clean&Jerk) 2 x 32/24Kg
Every minute perform 4 m Handstand Walk + [percent value=’35’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]

Notes. Start with HSW + HSPU

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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3 Sets of:
12 Barbell Banded Pendlay Row (60/40 kg)
1′ rest b/s

Barbell Banded Pendlay Row

Video

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Aerobic Power & Lactic Training (AP)

From 00:00 to 04:00 – AFAP

4 Rounds of
200/180m Row
6 Burpees Over Erg

rest 4′

From 08:00 to 11:00 – AFAP

3 Rounds of
200/180m Row
7 Burpees Over Erg

rest 3′

From 14:00 to 16:00 – AFAP

2 Rounds of
200/180m Row
8 Burpees Over Erg

Work Capacity (WC)

[workout_short title=’WED_WC1′ result_type=’time’]

10 Rounds For Time

5m Handstand Walk
3 Bar Muscle Ups
5+5m Double Kettlebell Carry 2×32/24Kg

[/workout_short]

Insert ONLY your WC1 score.

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

Video

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

Video

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Thursday

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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

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

Swim Session (AC)

Begineer

Warmup
2 x 50 m front crawl rest b/s 30”
2 x 50 m backstroke rest b/s 30”
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
2 x 75 m swim board rest b/s 1’
Technique
8 x 25 m front crawl pull buoy rest b/s 20”
rest 1’
4 x 25 m backstroke pull buoy rest b/s 30”
Speed
for time 4 x 100 m front crawl rest b/s 1’30”
rest 2’
for time 4 x 25 m front crawl rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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Advanced

Warmup

3 x 100 m front crawl / backstroke double arms switch each 25 m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke + front crawl only arms rest b/s 1′
Rest 1′
4 x 25 m alternate 1 stroke front crawl one arm/ 2 breaststroke rest b/s 20″
Rest 2’
50 m swim board

Technique

6 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
2 x 25 m backstroke one arms switch each pool rest b/s 45”
rest 1’
2 x 25 m breaststroke rest b/s 45”

Speed
for time
4 x 100 front crawl rest b/s 1’
2 x 25 backstroke rest b/s 10”
4 x 100 front crawl rest b/s 1’
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Advanced II

Full swim skills required

Warmup

5 x 100 m front crawl only arms rest b/s 30”
rest 1’
2 x 100 backstroke rest b/s 20”
rest 1’
4 x 25 m breaststroke kick use swimboard

Technique

6 x 25 m underwater dolphin use fins face up rest b/s 1” use fins
4 x 25 m butterfly rest b/s 30”
6 x 25 m front crawl 1 stroke each 6 kicks rest b/s 45”

Speed
for time
4 x 100 m front crawl rest b/s 20”
rest 45”
2 x 25 m butterfly rest b/s 30”
rest 45”
3 x 100 m front crawl rest b/s 30”

Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Upper Body Push Check

3 Sets in Super Set of:

10 Landmine Push Press – Left (40/30 kg)
10 D-ball Single Dumbbell Chest Press – Left (25/20 kg)
10 Landmine Push Press – Right (40/30 kg)
10 D-ball Single Dumbbell Chest Press – Left (25/20 kg)

2′ rest b/s

Landmine Push Press

Video

D-ball Single Dumbbell Chest Press

Video

Reserved for ON AIR

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Lower Body Back Chain Check

3 Sets in Super Set of:

12 Barbell Banded Deadlift (60/50 kg)
12 Barbell Back Rack Wide Stance Good Morning (30/20 kg)
12 Rotational Back Extension

2′ rest b/s

Barbell Banded Deadlift

Video

Barbell Back Rack Wide Stance Good Morning

Video

Rotational Back Extension

Video

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Friday

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General Warmup (GW)

15′ EMOM

45″ Bike
15 Feet Banded RDL
5+5+5 3 Pos. Squat Band Face Pull
12 Hip Rotation + Flex Trunk
16 Downdog Toes Touch ALT

Feet Banded RDL

Video

3 Pos. Squat Band Face Pull

Video

Hip Rotation + Flex Trunk

Video

Downdog Toes Touch

Video

Activation (AT)

2 Sets of:
6 + 6 Single Dumbbell High Pull & Press (15/12 kg)
30″ rest b/s

Single Dumbbell High Pull & Press

Video

Reserved for ON AIR

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2 Sets of:
6 + 6 Single Leg Cross Body Dumbbell Rumenian Deadlift (15/12 kg)
1′ rest b/s

Single Leg Cross Body Dumbbell Rumenian Deadlift

Video

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Power & Power Endurance (PE)

Sumo Deadlift High Pull

8 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
8 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 30″ for 2′

10 Sumo Deadlift High Pull @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

8 Sumo Deadlift High Pull @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

6 Sumo Deadlift High Pull @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

4 Sumo Deadlift High Pull @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 30″ for 2′

2 Sumo Deadlift High Pull @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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10 Rounds For Time

Hip Power Snatch + Hang Snatch

1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] [workout_short title=’FRI_PE1′ result_type=’reps’]

PE1: AMRAP 1′

10+10 Dumbbell Hang Snatch 22,5/15Kg
Max Paralette HSPU

[/workout_short]

Insert ONLY your PE1 score

rest 3′

[/um_show_content] [workout_short title=’FRI_PE2′ result_type=’reps’]

PE2: AMRAP 1′

9+9 Dumbbell Hang Snatch 22,5/15Kg
Max Deficit HSPU (2 x 25/20 Kg)

[/workout_short]

Insert ONLY your PE2 score

rest 3′

[workout_short title=’FRI_PE3′ result_type=’reps’]

PE3: AMRAP 1′

8+8 Hang Dumbbell Snatch 22,5/15Kg
Max HSPU

[/workout_short]

Insert ONLY your PE3 score

Strength & Strength Endurance (SE)

Bench Press 1+1/4

3×3 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

Reserved for ON AIR

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Tempo Training 3.3.X.0 Bench Press

3×2 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent]

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Bench Press

5×3 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 9′

10m Overhead Lunges 60/40Kg
20 GHD Situps
200m Row
10m Overhead Lunges 60/40Kg
20 Toes to Bar
0,5Km Assault Bike

[/workout_short]

Insert ONLY your WC1 score

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

Video

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

Video

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Saturday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Video

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

Video

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

Activation (AT)

2 Sets for Quality

5+5+5 3 Position HK Pallof Press
10 FitBall LCHE
5+5 1 Leg SLDL + Knee Lift 1″Hold@Top

3 Position Pallof Press

Video

FitBall LCHE

Video

1 Leg SLDL + Knee Lift

Video

2 Sets of:
6 + 6 Mix Rack Over Head Contralateral Lunges & Reverse (16/12 kg)
1′ rest b/s

Mix Rack Over Head Contralateral Lunges & Reverse

Video

Reserved for ON AIR

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2 Sets of:
8 + 8 Single Kettlebell Over Head Squat 1/4 theraband (16/12 kg)
1′ rest b/s

Single Kettlebell Over Head Squat 1/4 theraband

Video

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Power & Power Endurance (PE)

Squat Jerk

1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’] rest 2′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’]

Push Jerk from Blocks

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 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 x 3 set @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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4 Rounds For Time

Power Clean + Push jerk + Squat Clean + Squat Jerk

1+1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

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6 Rounds For Time

Power Clean + Push jerk + Squat Clean + Squat Jerk

1+1+1+1 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]

Devil Press

Death by 30″ – cap time 4′

4 Reps 2 x 25/17,5Kg

Reserved for ON AIR

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rest 2′

Devil Press

Death by 30″ – cap time 4′

3 Reps 2 x 30/22,5Kg

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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3 Sets of:
12 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
1’30 rest b/s

Double Dumbbell Front Rack Cossack Squat

Video

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Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’reps’]

WC1: AMRAP 6′

12 Front Squat 80/55Kg
24 Ring Dips

[/workout_short]

Insert ONLY your WC1 score

rest 2′

[workout_short title=’SAT_WC2′ result_type=’reps’]

WC2: AMRAP 6′

12 Cal Ski / 6 Cal AB only arms
24 Push-ups

[/workout_short]

Insert ONLY your WC2 score

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

Video

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

Video

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Training Programs

Focused Programs

Training Programs

Focused Programs

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Power Mesocycle – Week 3

We ask you just 8 seconds…

Monday

General Warmup (GW)

Mobility (MO)

Lower Body Mobility Routine N.2

Upper Body Mobility Routine

Ankle Mobility – Part 3

Activation (AT)

2 Sets for Quality

Tall Kneeling Scapula Band

Half Strict TTB

FitBall Hip Extension

BPM Activation (AT)

2 Rounds -increase pace across rounds

Tall Kneeling Z Press KB Bottom Up

Single Dumbbell Muscle Snatch Bottom pos.

Power & Power Endurance (PE)

Narrow Grip Overhead Squat

Reserved for ON AIR

Tall Snatch Drop + Hang Tall Snatch Drop

Clean Grip Power Snatch

Power Snatch

Every 30″ for 6′

Reserved for ON AIR

4 Rounds For Time

8 Rounds For Time

PE1: Kettlebell Snatch Cycling

Reserved for ON AIR

Every 2′ for 8′

Strength & Strength Endurance (SE)

Reserved for ON AIR

Barbell Banded Rumenian Deadlift

Work Capacity (WC)

Reserved for ON AIR

19.1 Activation

Goblet Deficit Bulgarian Split Squat

Z Press Bottom up

BPM Activation – Increase Pace across Rounds

CrossFit Games Open 19.1

Stretching & Mobility (MS)

Lower Body Stretching and Deload

Upper Body Stretching and Deload

Tuesday

General Warmup (GW)

Squat Routine

Mobility (MO)

Upper Body Mobility Routine N.3

Activation (AT)

2 Sets for Quality

Banded Press FTN/BTN

HK Rotation Band

TK Hip Extension

Double Kettlebell Front Rack Contralateral Step Thruster

Reserved for ON AIR

Ring Transition

Power & Power Endurance (PE)

Thrusters

Every 30″ for 2′

Every 30″ for 2′

Every 30″ for 2′

Every 30″ for 2′

Every 30″ for 2′

Reserved for ON AIR

Deadlift & Jump

Every 2′ for 12′

Pull-ups + Chest to bar + Bar Muscle-Ups

Reserved for ON AIR

Bar Muscle-Ups + Chest to bar + Pull-ups

Strength & Strength Endurance (SE)

Back Squat 1+1/4

Reserved for ON AIR