Ottobre 2018 – Crossfit Mentana

GWM WOD – WEDNESDAY 31.10.18 – TRICK OR TREAT 2.0 –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

WM WOD – TUESDAY 30.10.18

MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/30 Double Unders
2 – 20 Alternate Kb Swing
3 – 45 sec Row/Bike
4 – 5 Spiderman & Reach each Side

SKILLS & SPECIFIC WARM UP
Squat Therapy – Sumo Deadlift High Pull
3 Rounds Not For Time
5 Good Morning + 5 Shoulder Rotation + 5 Back Squats + 5 Press Behind the neck + 5 Front Squats + 5 Stiff Legged Deadlift

CONDITIONING
AMRAP 12
4 Shoulder Press #35/25
8 Sumo Deadlift High Pull #35/25
12 Front Squats #35/25
24 Cal Row

W WOD – MONDAY 29.10.18 – HEAVY CLEAN –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Clean Warm Up
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-5-3-2-1-1-1

DAY OFF!!! – SUNDAY 28.10.18

DAY OFF!!!

“Come raggiungere un traguardo? Senza fretta ma senza sosta.”
GOETHE

MG WOD – SATURDAY 27.10

BEGINNER & INTERMEDIATE
REST DAY!!

AT 11, IT’S QUALIFY TIME
come and see our athletes who compete online for the next competitions

AT 13.30 ADVANCED TRAINING
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds

CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar

Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar

WG WOD – THANKS GOD IT’S FRIDAY 26.10.18 – FRAN PLAY BALL –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Kipping – Press (Strict-Push-Jerk): Then:
3 Sets with an empty barbell
1 Front Squat + 3 Strict Presses
2 Front Squat + 3 Pausing Push Presses (pause in dip position)
3 Front Squat + 3 Push Jerks

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #60% 3RM
Pull Ups
Time cap 15′

MG WOD – THURSDAY 25.10.18 – JUMP ON ESCALATOR –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS
Kipping – Double Unders

CONDITIONING
“Jump on Escalator”
21 – 18 – 15 – 12 – 15 – 18 – 21
Double Unders
Box Jump #60/50
Time Cap 10′

W WOD – WEDNESDAY 24.10.18 – HEAVY BACK –

MOBILITY & WARM UP
15′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotation
5 Shoulder Press Behind The Neck
5 Front Squats
5 Stiff Legged Deadlifts

CONDITIONING
Back squat
1-1-1-1-1-1-1

MGW WOD – TUESDAY 23.10.18

MOBILITY & WARM UP

10′ Banded Stretch; Then:

Choose one: 600 mt easy Run/ 750mt Light Pace Row/ 50-40 Cal AirDyne; Directly into 3 Rounds of

30 Double Unders

5 Walkout

2 Spiderman & Reach each side + 5 Push Ups

5 Pull Ups

15 Sit Ups

SKILLS

10′ work On Handstand / Handstand Push Ups

CONDITIONING

Buy in 600 mt Run; Then:

4 Rounds For Time

250 meters Row

10mt Overhead Kb Walking Carry L Arms #24/16

20 Push-Ups

10mt Overhead Kb Walking Carry R Arms #24/16

20 AB-Mat Sit Ups

WM WOD – MONDAY 22.10.18

MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/30 Double Unders
2 – 20 Alternate Kb Swing
3 – 45 sec Row/Bike
4 – 5 Spiderman & Reach each Side

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squats
3 Rounds Not For Time
3 Walkout + 3 Warriors Strecth each Side + 5 Slow Overhead Squats (Empty Bar)

CONDITIONING
AMRAP 12
30 Double Unders
Overhead Complex Ladder #43/29
(1 Deadlift Snatch Grip +1 Hang Power Snatch + 1 Overhead Squat)
Add 1 Complex Every Rounds