Febbraio 2018 Archives

WMG WOD – WEDNESDAY 28.02.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
20 Halo
10 Boot strappers

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

CONDITIONING
Three AMRAPs in 24 minutes
AMRAP 6:00
21 Squat Cleans Thrusters #45/30
21 Calorie Row
21 Burpees Target # 15cm
Rest 3:00
AMRAP 6:00
15 Squat Cleans Thrusters #52/40
15 Calorie Row
15 Burpees Target # 15cm
Rest 3:00
AMRAP 6:00
9 Squat Cleans Thrusters #60/50
9 Calorie Row
9 Burpees Target # 15cm

MG WOD – TUESDAY 27.02.18

WARM UP
Jog 400m
50 Jumping jacks
40 Sit-ups
30 Push-ups
20 Air Squat
Jog 400m

MOBILITY & SKILLS
Ankle – Shoulders – Double Unders – Handstand Push Ups

CONDITIONING
EMOM 18 MINUTES
Odd Minutes: 40 Seconds Max Unbroken Double Unders
Even Minutes: 10-12 Kipping Handstand Push-Ups

ACCESSORY WORK
Dumbbell Romanian Deadlift 3×8-10
Dumbbell Suitcase Deadlift 3×12-15
Dumbbell Bulgarian Split Squat 4×5/leg
Walking Lunges (no weight) 3×20 steps
Air squats 3×25

W WOD – MONDAY 26.02.18 – “CROSSFIT TOTAL”

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Press

CONDITIONING
“CROSSFIT TOTAL”
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips

DAY OFF – SUNDAY 25.02.18

DAY OFF!!!

Non arrenderti. Rischieresti di farlo un’ora prima del miracolo.
“Proverbio arabo”

WOW OPEN WOD – SATURDAY 24.02.18 – “OPEN 18.1”

WARM UP
20 m Bear Crawl
20 Ring Row
10 m Crab Walk
20 Air Squats
20 Shoulder Dislocated
30 Mountain Climbers
Jog 400 mt

MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54) minimum #22.5/15
Scaled: (Ages 16-54)
Men perform hanging knee-raises, Dumbell#15
Women perform hanging knee-raises, Dumbell#10
Teenagers 14-15: Dumbell minimum #15/10
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, Dumbell#15
Girls perform hanging knee-raises, Dumbell#10
Scaled Masters 55+:
Men perform sit-ups, Dumbell#10
Women perform sit-ups, Dumbell#5

NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.

WM WOD – THANKS GOD IT’S FRIDAY 23.02.18 – RMTDWN18 WOD 3 –

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Row
10 Push Ups Hand Release
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Hips – Shoulders – Clean Wasrm Up – Jerk

CONDITIONING
“BEAT THE TEAM”
RTDWN18 WOD3
AMRAP 14′
15 Clean & Jerk #60/40
50 Cal Row
75 Wall Ball #9/6

ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl

G WOD – THURSDAY 22.02.18 – “Angie Divided by Twenty Is…”

WARM UP
5′ Practice Double Unders
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Release Push Ups
15m Burpee broad jumps
30 Mountain Climbers

STRENGHT
Every 90 Seconds perform
Clean & Jerk
3+1 #60%
3+1 #65%
3X3+1 #70%

CONDITIONING
“Angie Divided by Twenty Is…”
20 rounds For Time
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Squats

MGW WOD – WEDNESDAY 21.02.18 – IT’S TIME TO OUR HERO – “HAVANA”

WARM UP
40 Hand-to-hand swings
30 Alternating floor press
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hips – Shoulder – Clean Warm Up

CONDITIONING
“HAVANA”
AMRAP 25 minutes of:
150 double-unders
50 push-ups
15 power cleans #83/55

Scaled Option
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans #60/43
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans #35/25

https://www.crossfit.com/search/havana

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

GW WOD – TUESDAY 20.02.18

WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups
10 Wall Ball Clean #9/6
10 Hand-Release Push-Ups
10 Plate Ground To Overhead
10 Sit-Ups

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Jerk

CONDITIONING
7 Rounds For Time
15 Box Jumps #60/50
10 Wall Balls #9/6
5 Clean & Jerk #60/40

ACCESSORY WORK
Superset 1:
Incline bench press 4×6-8
Bent barbell row 4×10-12

Superset 2:
Alternating dumbell bench press 3×20
Renegade dumbbell rows 3×10-12

Superset 3:
Push-ups 3×15-20
Strict Pull Ups 3xMax

M WOM – MONDAY 19.02.18 ” It’s Time to… TIME TRIAL” – Road to The Spartan Race”

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
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
Hamstring – Quad – Low Back

STREGHT
EMOM No Time Limits
Perform one set every minute on the minute, add #5 kg per round until failure
2x Deadlift # starting weight is 80% BW

On The Failure Test, rest exactly
5′ Then;
Choose One

CONDITIONING
A) Time Trial
For Time
2000 meter Row

B) Time Trial
For Time
1600 mt Run

C) Time Trial
For Time
300 Cal Bike