Giugno 2019 - Crossfit Mentana

GWM WOW – SATURDAY 29.06.19 – TRAIN WITH A COACH-etto “Shake Weight”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
10 Hollow Rocks
10 Pausing Glute Bridges

200m Run, moderate pace.

2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

200m Run, moderately fast pace.

2 Rounds:
5 Scap Retractions
5 Pausing Dumbbell Strict Presses, each sideS

Specific Primer for “Shake Weight”:
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches

Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:

200m Run
5 TTB
8 Dumbbell Snatches
200m Run

“Shake Weight”

3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (22,5/15)

BEGINNER:
3 Rounds:
400m Run
21 Toes to Bar
30 Dumbbell Power Snatches (20/12,5)

WM WOD – FRIDAY 28.06.19 – “NEVER STOP”

MOBILITY & WARM UP

Males – 21-15-9: Cal. Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch

SKILLS & SPECIFIC WARM UP

Snatch Warm Up – Squat Sntach

CONDITIONING

” NEVER STOP”
EMOM 20′:
ODD: Snatch exercises*
EVEN: 15/12 cal row

*round 1-3: 8 Power Snatch #43/35
round 5-7: 6 Squat Snatch #43/35
round 9-11: 8 Power Snatch #43/35
round 13-15: 6 Squat Snatch #43/35

1’Min rest every 4′

G WOD – THURSDAY 27.06.19 – “3…2…1…TABATA”

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

SKILLS
Kipping – Pull Up

CONDITIONING
” 3…2…1…Tabata ”
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Box Jumps
Tabata Push-Ups
Tabata Air Squats

GWM WOD – WEDNESDAY 26.06.19 – “FAST DEATH” –

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
DEADLIFT – HSPU – DU
15′ Practice Hand Stand Push Ups

CONDITIONING

“FAST DEATH”
Amrap 5′:
20 DU
10 HSPU
5 Double Ktb Deadlift 24/16

GW WOD – Tuesday 25.06.19 – “HAPPY BIRTHDAY COACH!!!”

MOBILITY & WARM UP

2 Rounds:
15/12 Cal Row + 10 Slow Air Squats + 6 Cossack Squats
15/12 Cal Row+ 20 Hollow Rocks + 10 Alternating Warrior Squats
15/12 Cal Row + 5 Walkout + 5 Inchwarms
15/12 Cal Row + 10 Superman Hold + 6 Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean-Thruster

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Clean + 5 Front Squat

CONDITIONING

“HAPPY BIRTHDAY COACH!!”

TIME CAP 25′

Buy in: 51 AB Mat Sit Ups
7 RNDs:
6 Squat Clean 52/35
6 T2B
6 Thrusters 52/35
6 BBJO 60/50
Cash out: 51 AB MAt Sit Ups

M WOD – MONDAY 24.06.19 – “HOT RUN”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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

“HOT RUN”

5 Rounds For Time

400 mt fast run,

200 mt recovery jog,

100 mt sprint

No rest Between Intervall

Recoveri 1/1 Tempo. Score is more slowest from 5 rounds.

5’ rest tra I set

DAY OFF!!! SUNDAY 23.06.19 – “QUOTES OF THE WEEK”

DAY OFF!!!

“La pazienza, la perseveranza e il sudato lavoro creano un’imbattibile combinazione per il successo.”
NAPOLEON HILL

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

Males – 21-15-9: Calorie Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Jerk – Clean & Jerk

3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks

Use round 1-3 weights respectively

CONDITIONING

“WALMART”

Teams of 3, AMRAP 30:
7/5 Calorie Row
10 Kb Jump Squats Jump #16/8
5 Power Clean and Jerks

1st 6 Rounds – #43/30
2nd 6 Rounds – #52/38
3rd 6 Rounds – #61/43
4th 6 Rounds – #70/50

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.

MG WOD -THANKS GOD IT’S FRIDAY 21.06.19 -“WONDERFUL WORLD”

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 / 200 Run
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
Kipping – Toes To Bar
3 rounds: 10 Cal Row – 5 Burpees (2°/3° Over the Row) – 5 Toes To Bar – 5 Cal Row

CONDITIONING

“Wonderful World” Part #1
AMRAP 4:00
27/21 Cal Row
27 Lateral Burpees Over Rower
27 Toes To Bar

Rest 2:00

“Wonderful World” Part #2
AMRAP 4:00
21/15 Cal Row
21 Lateral Burpees Over Rower
21 Toes To Bar

Rest 2:00

“Wonderful World” Part #3
AMRAP 4:00
15/12 Cal Row
15 Lateral Burpees Over Rower
15 Toes To Bar

W WOD – THURSDAY 20.06.19 – “DT TENDER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
400 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
400 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Clean – CleanWarm Up

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING
“DT TENDER”
AMRAP 10′
12 Deadlifts #52/38
9 Hang Power Cleans #52/38
6 Push Press #52/38