Monday
General Warmup (GW)
5 rounds not for time
20 Reverse Single Under
15 Mountain Climbers
10 V-ups
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
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.
Filly Z Press (16/12kg – 15/12kg) – 2 sets x 5+5 reps – 1′ rest bet
Ring Scapular Push Up – 2 sets x 10 reps – 1′ rest bet
Power & Power Endurance (PE)
Power Snatch
Every 40″ for 3’20, 4 reps t&go @ [percent value=”58″ of=”snatch” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20”, 3 reps t&go @ [percent value=”63″ of=”snatch” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 3 reps t&go @ [percent value=”68″ of=”snatch” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20, 2 reps t&go @ [percent value=”73″ of=”snatch” in=”kg”][/percent]
Activation (AT)
Ankle Mobility – Part 3
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.
Mini Band Lateral Walk – Lateral Chain Activation
Notes. 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
Strength & Strength Endurance (SE)
Back Squat, first rep in tempo 3.3.x.x
Ramping until reach [percent value=”60″ of=”backsquat” in=”kg”][/percent] then
4 @ [percent value=”70″ of=”backsquat” in=”kg”][/percent] rest 3′
4 @ [percent value=”73″ of=”backsquat” in=”kg”][/percent] rest 3′
2 @ [percent value=”80″ of=”backsquat” in=”kg”][/percent] rest 3′
2 @ [percent value=”82″ of=”backsquat” in=”kg”][/percent] rest 3′
4×1 @ [percent value=”85″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
then
Back Squat no tempo training
3×1 @ [percent value=”90″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’reps’]
WC1: 6′ AMRAP
20 Wall Ball
20 Ring Dips
20 Pushups
[/workout_short]
Insert ONLY your WC1 score.
1′ rest
[workout_short title=’MON_WC2′ result_type=’reps’]
WC2:
6′ AMRAP
20 SDHP 40/25
20 Pullups
20 A. Swings 32/24
[/workout_short]
Insert ONLY your WC2 score.
Tuesday
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
General Warmup (GW)
5 rounds not for time
200mt Bike (Breath only with the nose)
8 single leg Squats
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
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 4
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.
Glutes & Hamstrings Activation – Part 5
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.
L-Sit Lift Overs – 2 sets x 10 reps – 1′ rest bet
GHD Row (40/30kg) – 2 sets x 10 reps – 1′ rest bet
Power & Power Endurance (PE)
For Time
Chest to Bar, [percent value=”66″ of=”maxpull-ups” in=”reps”] [/percent]
Legless Rope Climb, [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
2 Squat Clean @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
Chest to Bar, [percent value=”66″ of=”maxpull-ups” in=”reps”] [/percent]
Legless Rope Climb, [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
2 Squat Clean @ [percent value=”73″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
Chest to Bar, [percent value=”66″ of=”maxpull-ups” in=”reps”] [/percent]
Legless Rope Climb, [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
2 Squat Clean @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
Chest to Bar, [percent value=”66″ of=”maxpull-ups” in=”reps”] [/percent]
Legless Rope Climb, [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
2 Squat Clean @ [percent value=”78″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
Chest to Bar, [percent value=”66″ of=”maxpull-ups” in=”reps”] [/percent]
Legless Rope Climb, [percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
2 Squat Clean @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent]
Clean Pull EMOM for 10′-7′
2 @ [percent value=”108″ of=”squatclean” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 4′ – Push Hard!
2 rounds of
12 Power Clean DB 2 x 25/17.5 Kg
12 Burpees Toes to Bar *perform one burpee followed by T2B
12 Cal Row
then
Max Effort DB Thruster 2 x 25/17.5 Kg
rest 1:1 (work time)
Notes. start new round only if your score isn’t over 15% of your best score, for example:
– first round in 32 reps (15% is approximately 5 reps)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
Wednesday
Warmup Accessory (WA)
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
Breathing Work
20 Cycles – Diaphragmatic Breathing – Focused on Isolation of Diaphragm
20 Cycles – Thoracic Breathing – Focused on Isolation of Chest
20 Cycles – Complete Breathing – Focused on every Sets of Breathing Session
Swim Session (AC)
Basic Schedule
150 m Warm up
3 x Max eff. Static Apnea – 1′ rest bet
6 x 50 m – Moderate pace – 30″ rest bet
50m – For Time – 2′ rest
6 x 50 m – 1 slow/1 moderate – 20″ rest bet
4 x 100 m – Use Fins – Moderate – 30″ rest bet
5 x 25 m – Kick – 30″ rest bet
100 m cool down
Advance Scheduling
200 m Warm up
3 x Max eff. Static Apnea
6 x 100 m – Moderate Pace – 30″ rest bet
100 m – For Time
6 x 100 m – 1 slow/1 moderate – 20″ rest bet
4 x 200 m – Use Fins – Moderate – 30″ rest bet
5 x 25 m – Kick – 1′ rest bet
200 m Cool Down
Accessory (AY)
Nose Breathing Accessories
3 x 200 m Row – Moderate pace – Only Nose Breathing – 30″ rest bet
3 x 200 m Run – Moderate pace – Only Nose Breathing – 30″ rest bet
3 x 400 m AB – Moderate Pace – Only Nose Breathing – 30″ rest bet
(bet Row/Run/AB – 1′ Rest – Try to Keep Focused on get Lower you heart rate with Slow Breathing)
Thursday
Warmup Accessory (WA)
General Warmup (GW)
5 Rounds not for time
10 Double Kettlebell Clean 2×16/12Kg
10 Arch Rock
10 No Pushups Burpees
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
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.
2 Ktb Deadlift (32/24kg) – 2 sets x 8 reps – 2 step forward bet each rep – 1′ rest bet
Dual Kettlebell Clean (24/16kg) – 2 sets x 10 reps – 1′ rest bet
Power & Power Endurance (PE)
PE1: Power Clean&Jerk
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”57″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 4 reps t&go @ [percent value=”62″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 3 reps t&go @ [percent value=”67″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”72″ of=”cleanjerk” in=”kg”][/percent]
PE2: Jerk from Blocks
1+1 @ [percent value=”77″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”80″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”82″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”85″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”87″ of=”jerk” in=”kg”][/percent] rest 2′
1 @ [percent value=”90″ of=”jerk” in=”kg”][/percent] rest 2′
1x5set @ [percent value=”92″ of=”jerk” in=”kg”][/percent] rest 2′ rest 90″ b/s
Activation (AT)
Ankle Mobility – Part 3
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.
Mini Band Lateral Walk – Lateral Chain Activation
Notes. 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
Strength & Strength Endurance (SE)
Front Squat
Ramping until reach [percent value=”97″ of=”squatclean” in=”kg”][/percent] then
6×1 @ [percent value=”105″ of=”squatclean” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’THU_WC1′ result_type=’time’]
3 Rounds For Time
15mt OH Lunges Axle 45/30Kg
15 Front Face Burpees
15mt OH Lunges Axle 45/30Kg
15 Double Kettlebell Deadlift 2x32Kg[/workout_short]
Insert ONLY your WC1 score.
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Not For Time
1000mt Row
Mobility (MO)
Upper Body 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)
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.
Bottoms Up KB Overhead Carry (16/12kg) – 2 sets x 20m – 1′ rest bet
Alternating KB Z Press (16/12kg) – 2 sets x 8+8 reps – 1′ rest bet
Power & Power Endurance (PE)
PE1: For Time
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
Handstand Pushups, [percent value=”66″ of=”strict-handstand-push-ups” in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
Handstand Pushups, [percent value=”66″ of=”strict-handstand-push-ups” in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”73″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
Handstand Pushups, [percent value=”66″ of=”strict-handstand-push-ups” in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”75″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
Handstand Pushups, [percent value=”66″ of=”strict-handstand-push-ups” in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”78″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
Handstand Pushups, [percent value=”66″ of=”strict-handstand-push-ups” in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”80″ of=”snatch” in=”kg”][/percent]
PE2: Snatch Pull
EMOM for 10′ – 7′
1 @ [percent value=”110″ of=”snatch” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 4′ – Push Hard!
25 SDHP 40/25Kg
25 WB
25/18 Cal Bike
then
Max Effort Double Kettlebell Snatch 2×24/16Kg
rest 1:2 (double work time)
Notes. Start new round only if your score isn’t over 15% of your best score, for example:
– first round in 32reps (15% is approximately 5 reps)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
Stretching & Mobility (MS)
Saturday
General Warmup (GW)
5 Rounds not for time
10 Double Kettlebell Clean 2×16/12Kg
10 Arch Rock
10 No Pushups Burpees
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
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 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.
Single Leg GHD Hip Extension – 2 sets x 8+8 reps – 1′ rest bet
DB Hang Power clean (20/15kg) – 2 sets x 10 reps – 1′ rest bet
Work Capacity (WC)
[workout_short title=’SAT_WC1′ result_type=’reps’]
CrossFit Games Open Workout 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
[/workout_short]
Insert ONLY your WC1 score.