G WOD Archivi - Crossfit Mentana

G WOD – THURSDAY 11.04.19 – “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 13 reps prescribed in under a minute. Score is the complete number of full rounds plus number of reps completed in the last round. Weren’t you in shape for the burpees contest? today you have the last chance to earn the shirt: club of the 500!

G WOD – MONDAY 01.04.19 – ”April Fools’ Day”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Run/ Double Unders
2- 5 Scap Retr.- 3 Pull Ups – 6 Push Ups – 9 Air Squats
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Kipping – 10′ practice on Muscle Up

CONDITIONING

“April Fool’s Day”

500 BURPEES

Can Complete throughout the week!!! not for Time!
simple enought, but super tough!

G WOD – WEDNESDAY 13.03.19 – ”SACRIFICE”

SKILLS
Kipping – Pull Up

CONDITIONING

With a running Clock in 24 minutes perform:
Pull Ups – Box Jump Over – Air Squats
5-10-15 reps
   If you finish 5 rounds in 6:00, go directly into:
10-20-30 reps
   If you finish 3 rounds in 12:00, go directly into:
20-40-60 reps
   If you can finish 1 rounds by 18:00, switch to:
40-80-120 reps, then stop.

Rx Box#60/50

G WOD – WEDNESDAY 27.02.19 – ”BARBARA”

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

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 05.07.18

G WOD – MONDAY 11.02.19 – ”TABATA SOMETHING ELSE”

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 17.09.18

G WOD – TUESDAY 24.01.19 – “The Break…”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
Then:
2 Rounds:
4 Inch Worm
20 Sec Handstand Hold
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Kipping – Pistols
2 Rounds
1 Bar Muscle Up/Chest To Bar – 2 One Legged Squats – 3 Handstand Push Ups

CONDITIONING
“The Break …”
AMRAP in 15 minutes
3 Bar Muscle-Up
6 Pistols Squats
9 Handstand Push-Ups

G WOD – THURSDAY 10.01.19 – “EASY MARY”

MOBILITY & WARM UP 10′ Banded Stretch arounds trouble area; Then:Every 2:00, for 16:00 (2 Rounds): 1 – 30/21 Calorie Row 2 – 3 Slow Walkout + 3 Spiderman & Reach each side 3 – 24/17 Calorie Assault Bike 4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP 15′ Practice Handstand Push Up; then : 2 Rounds not For Time 2 Handstand Push Ups 5 Pull Ups 10 Air Squats

CONDITIONING “Easy Mary” AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups 25 Air Squats

G WOD – THANKS GOD IT’S FRIDAY 30.11.18 – 44 GATTI IN FILA PER TRE… –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups

CONDITIONING
” 44 GATTI IN FILA PER TRE…
…HAPPY BIRTHDAY MIRIAM”
For Time
Buy in 44 Box Jump Over
then 5 Rounds of:
30 Walking Lunges
11 Chest To Bar
20 Air Squats
18 Decline Push Ups (Plate) #25/15
Cash Out 44 Burpees over the plate

G WOD – TUESDAY 20.11.18 – “I HATE BURPEES”

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
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
15′ Practice Rope Climb/Muscle Up

CONDITIONING
A) Complete as Many Reps as Possible in 7 minutes
Burpees Plate
This workout begins from a standing position. The Athlete will move from flat on the plate. #25/15

Rest exactly 3′ Then:

B) Bring Sally Up Push Up Test

G WOD – TUESDAY 06.11.18 – BREAK CALLUSES –

SKILLS
Air Squat – Kipping

CONDITIONING
“Break Calluses”
21-15-9
Pull-Ups
Push-Ups
Toes To Bar
Air Squats
Time Cap 10 Minutes

G WOD

“April Fool’s Day”

500 BURPEES

Can Complete throughout the week!!! not for Time!simple enought, but super tough!

Can Complete throughout the week!!! not for Time!
simple enought, but super tough!