Mese: Ottobre 2015

Warm Up
Mobility Drills
Skill of the day
A)Conditioning
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

Warm Up
Skill Of The Day
A)Barbell Conditioning
Emom 15′
1 Power Snatch + 1 Hang Snatch + 1 Squat Snatch
You pick weight
B)Strength
Deadlift 5×2 Across
Strict Press 5×2 Across

Warm Up
Skill Of The Day : HS
tabata
HS
L-SIT
A)Gymnastics
5x max TTB UB
B)Conditioning
Amrap 12′
7 Thruster @40/30kg
7 Burpees Box Jump @60/50cm

Warm Up
Skill: Pullup/Squat
A)Strength
Front Squat 5×2 Across
B)Conditioning
4 RFT
300Row
10 Burpees touch
Max Effort Power Clean & Push Jerk@ 50/40kg

Warm Up & Skill Of The Day

Run or Row
Mobility Drills & Warm Up

Skill: Snatch

A) Oly

1Rm of the day of Hang Snatch

B) Conditioning

Tabata: 8 rounds of:20/10” Work:rest
Pull Ups
Push Ups
Box Jumps, 60-50 cm
Wall Balls 9-6 kg

Warm Up
20′ Gymnastic Skills
A)Conditioning
AMRAP 15:
2 Bar Muscle ups
5 Burpees
4 Pull ups
5 Burpees
6 Toes to Bar
5 Burpees
8 Kipping HSPU
5 Burpees
40 Double unders

Warm Up
Skill of the day PWSN
A)Barbell Conditioning
Emom 10′
3 Power Snatch T&G + 1
You pick weight
B)Conditioning
Amrap 3′ Wall Ball
Rest 1′
Amrap 3′ Burpees
Rest 1′
Amrap 3′ OHS Empty BB

Warm Up
Skill: jerk
A)Oly Lift
2 Power Clean + 1 Power Jerk 1RM of the day
B)Gymnastics
3x max Strict Chin up
C)Conditioning
Amrap 9′
250 Run
7 OHS @50/35kg

Warm Up
Skill: Pullup/Squat
A)Strength
Back Squat 5×4 Across
B)Conditioning
5RFT
20 Wall Ball
10 Pullup

19.10.201
Skill: Snatch
A)Oly
1Rm of the day of 2 Hang Power Snatch
B)Gymnastics
Emom 15′
I 10 Ring Dip
II 10 Pullup
III 10 Vup
C)Conditioning
1k Run or 5′ amrap Burpees