BENCHMARK WOD Archivi - Crossfit Mentana

W TEST – HEAVY DAY – WEDNESDAY 26.02.20 – “CLEAN & JERK”

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 – Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“CLEAN & JERK”
Every 2’30”
5-3-2-1-1- 1 reps

M WOD – MONDAY 24.02.20 – “2K ROW”

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
Row

CONDITIONING
BENCHMARK*
“2K ROW”
2000 meter Row

*compare to 08.04.19

GW – TUESDAY 11.02.20 – “DIANE”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
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
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 14.04.19

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

G WOD – MONDAY 20.01.20 “MARY”

WARM UP
3 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms

MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats

CONDITIONING

“MARY”*
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups

Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

*compare to 08.08.19

W WOD – THANKS GOD IT’S FRIDAY 10.01.20 – “MACHO MAN”

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)

CONDITIONING

“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk

Rx: Barbell #70% BW

*compare to 22.07.19

GW WOD – WEDNESDAY 08.01.20 – “THE SICKLE”

MOBILITY & WARM UP

3 Rounds:

60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 PVC Overhead Squats

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

SKILLS & SPECIFIC WARM UP
Kipping – Overhead Squat

CONDITIONING
“The Sickle”
21 – 15 – 9
Overhead Squats #43/30
Toes to Bar
Time cap 15′

“SPECIAL WOD” – TUESDAY 24.12.19 – “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 – 24/17 Calorie Bike
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 9.30
“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 2019 mt Row/Run

G WOD – MONDAY 23.12.19 – ”CANDY”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP

BACK TO SCHOOL: Air Squats, Push Ups, Kipping

CONDITIONING

“CANDY”*

5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats

BEGINNER OPTION

4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats

Time cap 20′

*compare to 02.09.19

WMG WOD – THANKS GOD IT’S FRIDAY 13.12.19 – “12 DAYS OF CHRISTMAS

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
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

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.