Gennaio 2020

GW WOD – THANKS GOD IT’S FRIDAY 31.01.20 – “RACK CITY”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats 
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

Clean Warm Up – Jerk

STRENGHT
Clean and Jerk Complex

In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk

CONDITIONING
“Rack City”

For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats

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M WOD – THURSDAY 30.01.20 – “ACTIVE RECOVERY”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

CONDITIONING:

RECOVERY DAY
3 Rounds for calorie in 34 minutes
2 min Air Bike
2 min Row
2 min Ski Erg
Rest 2 min every Round

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GWM WOD – WEDNESDAY 29.01.20 – “THE CROSSFIT MENTANA TABATA WORKOUTS”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

*compare to 09.06.18

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G WOD HEAVY DAY – MONDAY 28.01.20 – “EXTREME PULL UP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups

SKILLS

KIPPING – KIPPING PULL UP

CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up

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MG WOD – MONDAY 27.01.20 – “CEMENT MIXER”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
200 Meter Run
4 Toes to Bar

CONDITIONING

“CEMENT MIXER”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

*compare to 11.05.19

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W WOD – SATURDAY 25.01.20 – “KARABEL”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

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

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

“KARABEL”

FOR TIME: 

10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6

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WM WOD – THANKS GOD IT’S FRIDAY 24.01.20 – “LENDLINE NUMBER”

MOBILITY&WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings 
10 Overhead Circles (Each Direction) 
5 Inchworms

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

DEADLIFT

STRENGHT
Every 2’00” x 5 Rounds
5 DEADLIFT @65 @70 @75 @80 @80

CONDITIONING
“ LENDLINE NUMBER ”

AMRAP 15′:
15 THRUSTER #43/30
15 DOUBLE UNDERS

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ACTIVE RECOVERY WOD – THURSDAY 23.01.20

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

“ACTIVE REST”
5 Rounds:
1 Minute Bike
1 Minute Reverse Lunges
1 Minute Row
1 Minute Kettlebell Swings #24/16
1 Minute Rest


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MGW WOD – WEDNESDAY 22.01.20 – “DEATH OF EMOM”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

CONDITIONING

“Death of EMOM”
EMOM 12
Odd: 35 Double Unders
Even: 15 Box Jump #60/50
2 mins Rest
EMOM 12
Odd: 12/9 Cal Ski Erg
Even: 15 Burpees
2 Mins Rest
EMOM 12
Odd: 15 Cal Row
Even: 15 Wall Ball #9/6

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