Febbraio 2019 – Crossfit Mentana

WM – THURSDAY 28.12.18 – “I don’t know his age”

MOBILITY & WARM UP
10′ Stretch
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts
Cash Out 400 meter run
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats

SKILLS & SPECIFIC WARM UP
Clean Warm Up
3 Rounds Not For Time
5 Good Mornings, 5 Presses, 5 Deadlifts
2 x Rounds Not For Time of: 10 Double Unders + 1 Macho Man

CONDITIONING
“I do not know his age”
AMRAP 14′
28 Double Unders
2 Rounds of Macho Man #60/40 ( 3 Power Clean+3 Front Squats+3 Jerk)

G WOD – WEDNESDAY 27.02.19 – ”BARBARA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 05.07.18

WMG WOD – TUESDAY 26.02.19 – “NUTCRACKER”

MOBILITY & WARM UP

2 Rounds, at low intensity:
2’30” Easy Run, into…
3 Rounds:
30 sec Walkouts
30 sec Banded Good Mornings
30 sec Reverse Samson

SKILLS & SPECIFIC WARM UP

Deadlift – Jerk
3 Rounds, steadily building in two items:Weight on the deadlift barbell, finishing with our workout loading on the third.

Barbell Warmup
2 Rounds, starting with a light BB & DB and moving to a moderate:
5 Deadlifts
3 Hang Muscle Cleans
2 Dumbell Strict Presses + 2 Push Presses
2 Dumbell Hang Clean and Jerk (each side)

3 Rounds, steadily building in two items

6 Kb Hang Clean and Jerks (3 each side)
30 Sec Row
4 Facing the Bar Burpees
3 Deadlifts

CONDITIONING “NUTCRACKER” AMRAP 16:
30 Kb Clean and Jerks 24/16
(athletes complete 5 reps on a single side, before alternating )
25/18 Calorie Row
20 Barbell-Facing Burpees
15 Deadlifts 100/70

WG WOD – MONDAY 25.02.19 – “REBELLION”

MOBILITY & WARM UP

10′ Banded stretch arounds trouble area, steadily ramping intensity on the rower through the rounds:
24/21 Calorie Row + 24 AbMat Sit-Ups
20/15 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16/12 Calorie Row + :30s Spiderman and Reach
12/9 Calorie Row + :30s Walkouts
8/6 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Push Jerk
3 Hang Power Snatches
(short break)
3 Power Snatches

At low intensity, walking pace throughout, 3 rounds building in load (while reducing repetitions) on the power snatch:
5-3-1 Power Snatches + 3 Chest To Bar“

CONDITIONING

“REBELLION”
In a 12 Minutes Time caps
5 Snatches (Touch & Go) #50/30
6 Chest To Bar

DAY OFF!!! SUNDAY 24.02.19

DAY OFF!!!

“Cerco sempre di fare ciò che non sono capace di fare, per imparare come farlo.”

Pablo Picasso

WOW SATURDAY 23.02.19 – OPEN 19.1 –

MOBILITY & WARM UP

3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats

Rotate through the following stations twice:
:30s Active Spidermans
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)

Into specific movement prep mobility & Specific Warm Up

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

2 Rounds:
7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs

CONDITIONING OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row

Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target

M WOD -THANKS GOD IT’S FRIDAY 22.02.19 – “TRIATHLON 1K”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
” TRIATHLON 1K ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
*Compare To 04-06-18

Beginner Option
For time:
750 mt Row
100 Single-Unders
800 mt Run

GW WOD – THURSDAY 21.02.19 – “Give It a Go”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
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
Clean
Clean Warm Up (empty barbell)
5 Deadlift + 5 Deadlift High Pull
5 Hang Muscle Clean + 5 Hang Power Clean
3 Hang Squat Clean + 3 Squat Clean 2 Rounds: 2 Floor Press + 4 Toes To Bar + 3 Squat Clean + 5 Box Jumps

CONDITIONING In a 12 minutes Time Caps, 5 Rounds For Time 3 Floor Press 80-% BW 10 Toes To Bar 5 Squat Clean 80-% BW 10 Box Jump #60/50

W WOD – WEDNESDAY 20.02.19 – HEAVY DAY – “PUSH PRESS”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

MWG WOD -TUESDAY 19.02.19 – WAITING OPEN

MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups

CONDITIONING
“WAITING OPEN”

5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40