BENCHMARK WOD Archivi - Crossfit Mentana

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.

M WOD – MONDAY 18.11.19 – – “ DEATH BY 10MT ”

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 – Double Unders

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 23.11.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

GWM WOD – WEDNESDAY 04.12.19 – “DIRTY THIRTY”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU

CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders

*compare to 14.07.18

G WOD – MONDAY 02.12.19 – ”TABATA SOMETHING ELSE”

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
5 Strict Pull Ups

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

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 11.02.19

M WOD – THURSDAY 28.11.19 – “THE NEVERENDING STORY”

WARM UP
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

OBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING

“The Neverending Story”
For Time
500 Double Unders
Every 100, do 500 mt Run
Time Cap 25′

G WOD – MONDAY 11.11.19 – ”LITMUS TEST”

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

“LITMUS TEST”*
EMOM For as Long as Possible
14 Burpees on the minute

Continue until you can no longer complete the 14 reps prescribed in under a minute. Score is the complete number of full rounds plus number of reps completed in the last round.

*compare to 11.04.19

GW – THANKS GOD IT’S FRIDAY 08.11.19 – “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 14.05.19

W WOD – MONDAY 04.11.19 – “INCREDIBLE HULK”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
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
Clean Warm Up – Push Press
In a 5 minutes build your weight for first Round of: Icredible Hulk 5 5 Deadlift + 5 Hang Muscle clean + 5 Front Squats + 5 Push Press

CONDITIONING
“INCREDIBLE HULK” *
AMRAP in 20 minutes
5 Deadlifts #53/35
5 Hang Power Cleans #53/35
5 Front Squats #53/35
5 Push Press #53/35
5 Back Squat #53/35
*compare to 09.11.17

GW WOD -THANKS GOD IT’S FRIDAY 25.10.19 – “OPEN 20.3”

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

Deadlift – Handstand Push Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).
At low intensity, 2 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups

CONDITIONING

“OPEN 20.3“

21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Rx –# 102.5/70

Directly into…

21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – #143/93

With a 9:00 Time Cap:

SCALED

Scaled (Ages 16-54) deadlift #61/43., perform hand-release push-ups, then deadlift #85/63. and bear crawl

M WOD – TUESDAY 24.10.19 – ” FLIGHT SIMULATOR”

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

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your Double Unders

CONDITIONING

“FLIGHT SIMULATOR”

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)
https://youtu.be/_7cpagB7WUg