Dicembre 2021 Archives

WMG WOD – SATURDAY 31.12.21 – “MAD MAX” – HAPPY BIRTHDAY MASSIMILIANO 50+

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MAD MAX”

For Time in 50 minutes Time cap (WITH PARTNER)
50 Deadlifts #52/35
50 Double Unders
50 Pull Ups
50 Kettlebell Swings #24/16
50 Cal Row
50 Toes To Bar
50 Thrusters #43/30
50 Hand stand Push Up
50 Burpees Box Jump Over
50 Wall Balls #9/6

M WOD -THURSDAY 30.12.21 -BENCHMARK “RUN THAT PASSES YOU”

MOBILITY & WARM UP

2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-down

Then:

On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

4 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

1 Sets x 400m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

400M PACE	1000M PACE	1Mile TIME GOAL
1.40	4.11	~6.44
1.43	4.20	~6.53
1.47	4.29	~7.09
1.51	4.38	~7.35
1.55	4.49	~7.32

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“RUN THAT PASSES YOU“

3x 1600 mt Run

Rest 1/2 Time each

Time cap 11′ each

Score is more slowely

G WOD – WEDNESDAY 29.12.21 – ”YOU AND YOUR MAX”

WARM UP
MOBILITY & WARM UP

On a 5:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height

MOBILITY & SKILLS
Toes To Bar – Ring Dips

CONDITIONING
“YOU AND YOUR MAX”

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

For time:
2,000/1,600-m row

INTERMEDIATE

3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

W WOD – HEAVY DAY -TUESDAY 28.12.21 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 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
“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.
*compare to 05.02.20

GW WOD – MONDAY 27.12.21 –”DAMN MUSCLE UP”

WARM UP

3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up

CONDITIONING

“DAMN MUSCLE UP”

RX

3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40

INTERMEDIATE

3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25

“MERRY CHRISTMAS!!!” 25-26.12.21

Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più bello!
“Norman Vincent Peale”

BUON NATALE! MERRY CHRISTMAS!JOYEUX NOËL! FROHE WEIHNACHTEN! FELIZ NAVIDAD! GLÆDELIG JUL! 圣诞快乐! MERRY CHRISTMAS! РОЖДЕСТВОМ! BUON NATALE! ВЕСЕЛА КОЛЕДА! HYVÄÄ JOULUA! GOD JUL! Mele Kalikimaka! Bo Nadal! VESEL BOŽIČ! ZORIONAK! NADOLIG LLAWEN!BUON NATALE! Jwaye Nwèl! Fiafia KERISIMASI! MERRY CHRISTMAS!

“SPECIAL WOD” – THANKS GOD IT’S FRIDAY 24.12.21 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 21/15 Calorie AirBike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING
“MERRY WOD”*
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2021 mt Run/Row/Ski

*compare to 24.12.19

MG WOD – THURSDAY 23.12.21 – “BUT WE DON’T HAVE BE ALL MORE GOOD? ”

PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

WG WOD – WEDNESDAY 22.12.21 – “HALF COLLIN”

3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10

Then:

EMOM 6

3 High Box Jump

SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull

1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15

1 set
6 push presses
6 sumo deadlift high pulls

1 sets
Build to workout loading

CONDITIONING
“HALF COLLIN”

3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35

WG WOD – TUESDAY 21.12.21 – “SANTA GIFT”

WARM UP

1 set
:30 mountain climbers
10 good mornings
5 spiderman & reach / side
10 sumo-stance air squat

1 set
:30 mountain climbers
10 good mornings
5 dynamic squats
10 narrow-stance air squats

1 set
5 wall squats
5 pause med-ball squats
5 bottom-to-bottom wall-ball shots
5 wall-ball shot

PRE-WORKOUT STRENGTH

On a 10:00 clock, perform 5 sets of 3 deadlifts.

SKILLS & SPECIFIC WARM UP
Rope Climb

1 set
10 Wall-Ball Shots
1 Rope Climb

CONDITIONING
“SANTA GIFT”

AMRAP 10:
15 Wall balls #9/6
1 Rope Climb*

*SUB: 3 Strict Chin Ups