Luglio 2017 – Crossfit Mentana

G WOD 310717 – “BLACKJACK”

WARM UP
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Release Push Ups
15m Burpee broad jumps
30 Mountain Climbers
500m Row

MOBILITY & SKILLS
Clean Warm Up – 15′ Practice HSPU-RING DIPS-C2B-MU ( You Choose )

STRENGHT
A) Clean & Jerk
3+1 #60%
3+1 #65%
3X3+1 #70%

B) Clean Pulls
3X3 #85%/3

CONDITIONING
“BLACKJACK”
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

DAY OFF!!! 300717

DAY OFF!!!

Corri quando puoi, cammina se devi, striscia se è necessario, ma non mollare mai.
“ibidem”

MGW WOM 290717 – “THE END”

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Muscle Ups

GYMNASTIC SKILLS & CONDITIONING
A) 3 sets of max unbroken Kipping HSPU
B) 3 sets of max unbroken Toes to Bar/Knee To Elbows
C) 3 sets of max unbroken Bar Muscle Ups/Chest To Bar
Rest as needed between sets and exercises

CONDITIONING
“THE END”
3 Rounds For Time
1,000m Row
directly into:
3 Rounds of Cindy*
directly into:
1 Rounds of DT**
Cash Out
200 Double Unders

*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ #60/40

GW WOD 280717

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall Balls Clean
4 Inch Worms

MOBILITY & SKILLS
Burgener Warm Up – Front Squat – Kipping

STRENGHT
Front Squats
3x#60%; 3x#70%; 3x#75%; 3×80%; 3×3#90%

CONDITIONING
A) For time:
50 C2B Pull-Ups

Rest 5′ then

B) 5RFT:
9 Power Snatch #45/30
15 Wallballs #9/6
21 AB-Mat Sit Ups

M WOD 270717 “HAPPY BIRTHDAY GIULIA”

ANNUNCIAZIONE, ANNUNCIAZIONE!!!
TUTTI IN CORO CANTIAMO TANTI AUGURI GIULIA!!!
e… per festeggiare il suo compleanno…

MONOSTRUCTURAL DAY!!!
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L’INFINITO… ED OLTRE!!!
-MATERIALE CONSIGLIATO PER RUNNERS-
-Scarpa da Running
-Abbigliamento leggero e traspirante ( possibilmente no cotone )
-Riserva Idrica di almeno 500 ml ( Borraccia o Zaino )
-Cappellino o Bandana

HAPPY BIRTHDAY GIULIA
2+7+0+7+1+9+9+5=40 Total minutes
2017-1995=22 Minutes TIME TRIAL

CONDITIONING

CHOOSE ONE SPORT
RUN – BIKE – ROW – SWIM

9 Min Warm Up easy Pace #50-65% FCmax
Then
22 Minutes Time Trial ( Race Pace ) #65-85% FCmax
Then
9 Min Cool Down Easy Pace #50-60% FCmax

Score is max distance in 22′ TT

WMG WOD 260717

WARM UP: Kettlebell (light weight)
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Dynamic Stretch – Double Unders – Box Jump

STRENGHT*
EMOMx10:
Mins 1-5: 3 Snatches
Mins 6-10: 6 Clean & Jerks

CONDITIONING
AMRAP 3:
21 Kb Swing #24/16
21 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
18 Kb Swing #24/16
18 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
15 Kb Swing #24/16
15 Box Jump
Double Unders in time remaining
Rest 3:00
AMRAP 3:
12 Kb Swing #24/16
12 Box Jump
Double Unders in time remaining

ACCESSORY WORK*
EMOMx12:
Odd: Max Cal Row in 40″ Dumper 8/6
Even: 12 Kipping HSPU

*only if you have more than 6 month of experienced

MG WOD 250717

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
20 Active Downward Dog / alternate toe touch
20 Walking High Kick
20 Walking Quad Stretch
20 Walking Lunges Combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE Running

RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets

STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”

CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round

W WOD 240717

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Dynamic Stretch – Deadlift – SDLHP

CONDITIONING
Every minute on the minute for 8 minutes
Odd: 5 Deadlift #1.2 BW
Even: 5 Shoulder to overhead #.6 BW

Rest 5′

AMRAP 8′
7 Thruster #55/35
10 Sumo deadlift high pull #55/35

ACCESSORY WORK
Row
50-40-30-20-10 Cals
Rest :50-40-30-20-10 sec

DAY OFF!!! 130717

DAY OFF!!!

Non esiste il brutto tempo, esistono solo le persone pigre.

“Bill Bowerman”

GWM WOW 220717 “Lynne is Crazy”

WARM UP
3 Rounds Not For Time
5x/leg Box step-ups #50/40
10 Kb Swing ( Light Weight )
10 Hand-release push-ups
10 Goblet Squats
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

STRENGHT
Squat
5x#65%, 5x#75%, 5x#85%, 3×8#65%
Snatch grip deadlift
3×5 #110%
Good mornings
3×6 # 50% squat 1RM

CONDITIONING
“Lynne is Crazy”
5 Rounds for Max Reps
Pull-Ups
Bench Press # BW
500 mt Row (score is Cal.)