Data: Friday, May 23, 2025
Tema: Heavy Lift & Power Endurance
Riscaldamento (10-15 minuti)
- 5 minuti di cardiofitness leggero (ad esempio, vogatore, air bike o jogging leggero)
- Stretching e mobilità dinamica:
- Tubo di PVC Good Mornings (10 ripetizioni, concentrarsi sulla cerniera dell'anca)
- Allungamento dell'uomo ragno (5 per lato)
- Couch Stretch (1 minute each side)
- Empty Barbell Deadlifts (5-7 reps, focus on form)
- Box Step-ups (10 reps)
Forza (15-20 minuti)
Deadlift – Build to a Working Weight
- Perform sets of Deadlifts, gradually increasing the weight to find a challenging but manageable weight for the WOD.
- Focus on perfect form: flat back, engaging hamstrings and glutes, pushing the floor away.
- Progressione suggerita:
- 5 ripetizioni con peso leggero
- 5 ripetizioni a peso moderato
- 3 reps @ slightly heavier weight
- 3 reps @ WOD weight (or slightly heavier, aiming for 70-75% of your 1RM for the WOD)
- Riposare 2-3 minuti tra le serie.
Allenamento del giorno (WOD)
Formato: For Time (with a 18-minute time cap)
The Workout: “Friday Fury”
Completare quanto segue per il tempo:
- 21 Deadlifts (Suggested Weight: 225 lbs for men / 155 lbs for women)
- 21 Box Jumps (24 inches for men / 20 inches for women)
- 21 Kettlebell Swings (Suggested: 53 lbs for men / 35 lbs for women – American Swing)
- 15 Deadlifts
- 15 Box Jumps
- 15 Kettlebell Swings
- 9 Sollevamenti mortali
- 9 Box Jumps
- 9 Kettlebell Swings
Spiegazione: Start with 21 Deadlifts at the suggested weight. Immediately move to 21 Box Jumps, then 21 Kettlebell Swings. Once complete, you’ve finished the first round. Then, perform 15 reps of each movement, followed by 9 reps of each movement. Your score is the total time it takes to complete all the prescribed work. There is an 18-minute time cap for this WOD.
WOD Movement Standards:
- Deadlift: Barbell starts on the floor. With a flat back, lift the bar until hips and knees are fully extended and shoulders are slightly behind the bar. Lower the bar with control back to the floor. No bouncing allowed.
- Salto da box: Jump onto the box with both feet landing on the top. Stand to full extension on the box (hips and knees open). Step or jump down.
- Kettlebell Swing (American Swing): Riportare il kettlebell tra le gambe. Spingete con forza i fianchi in avanti per far oscillare il kettlebell sopra la testa, terminando con il kettlebell direttamente sopra la testa, le braccia, i fianchi e le ginocchia completamente distese.
Opzioni di scala per il WOD:
- Deadlift:
- Reduce the weight (e.g., 185/125 lbs, or dumbbells).
- Ridurre il numero di ripetizioni.
- Salto da box:
- Ridurre l'altezza della scatola.
- Eseguire le flessioni del box (salire e scendere dal box).
- Ridurre il numero di ripetizioni.
- Kettlebell Swing:
- Ridurre il peso del kettlebell.
- Perform Russian Kettlebell Swings (to eye level).
- Ridurre il numero di ripetizioni.
Raffreddamento (5-10 minuti)
- Eseguire stiramenti statici concentrandosi su:
- Hamstrings (ad esempio, piegamento in avanti da seduti, pike stretch)
- Glutei (ad es. posa del piccione, stiramento della figura quarta)
- Parte bassa della schiena (ad esempio, posizione del bambino, tratto del gatto e della mucca)
- Shoulders (e.g., Overhead stretch with a band)
Punteggio: Your score for this WOD is the total time it takes you to complete all the prescribed work. If you do not complete the workout within the 18-minute time cap, your score is “18:00 + (remaining reps)”. For example, if you finish the 15-rep round but only 5 Deadlifts in the 9-rep round, your score would be “18:00 + 5 DL”.
Have a strong finish to your week with “Friday Fury”! Remember to maintain excellent deadlift form throughout.