GM WOD Archivi - Crossfit Mentana

MG WOD – TUESDAY 05.03.19 – “CARONTE Vs JT”

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 / 200 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 & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups

GM WOD – MONDAY 18.02.18 – “LOREDO”

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

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17

MG WOD -THANKS GOD IT’S FRIDAY 01.02.19

MOBILITY & WARM UP 10′ Stretches Arounds Trouble Area, Then: 3 Rounds Not For Time 200 mt Run 30sec Alternating Samson Stretches 1 Round of Strict Cindy 30sec Spidermans & Reach
SPECIFIC WARM UP 2 Rounds30 sec row – 4 BJO – 6 Knee To Elbow – 10 Double Unders Rest 1′ Between rounds.
CONDITIONING For Time Buy In 50 Cal Row; Then: 5 Rounds 10 Box Jump Over #60/50 20 Knee To Elbow 30 Double Unders
SKILLS Practice 10/15 minutes on Hanstand Push Ups

GM WOD – MONDAY 26.11.18 – “I Don’t Know You”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb

CONDITIONING
“I Don’t Know You”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Double Unders
Every Rounds 1 Rope Climb
Time Cap 20 minutes

MG WOD – SATURDAY 27.10

BEGINNER & INTERMEDIATE
REST DAY!!

AT 11, IT’S QUALIFY TIME
come and see our athletes who compete online for the next competitions

AT 13.30 ADVANCED TRAINING
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
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds

CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar

Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar

GM WOD – TUESDAY 16.10.18 – “ANNIE”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
10′ Practice on Handstand Push Ups
2 Rounds
10 Double Unders
5 Sit Ups
Rest 3′ and start

CONDITIONING
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 26.01.2018

MG WOD – THURSDAY 13.09.18 – “at the end mr pukie arrives”

MOBILITY & WARM UP
10′ banded Distraction&Stretch 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
Row

CONDITIONING
Team of 2
5 Rounds For Time
50/35 Cal Row
50 Push Ups

MG WOD – TUESDAY 28.08.18

MOBILITY & WARM UP
15′ Arounds trouble areas; Then:
1:30 Row (Light Pace) :30″ Moderate Pace
5 Spidermans, each leg
1′ Row (Light Pace), :30″ Moderate/Fast Pace
5 Walkouts
30″ Fast Pace

Rest 1′ Then:

3 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks

CONDITIONING
5 Rounds For Time
250 mt Row (pace 2000 mt Row)*
25 Ab-Mat Sit Ups
Time Cap 14 Minutes

*For Pace Use Reference guide of Concept2
https://www.concept2.com/…/…/training/Training_PaceChart.pdf

MG WOD – TUESDAY 31.07.18 – “The World Seen Upside-Down”

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
“The World Seen Upside-Down”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Handstand Push Ups
Rest 2′; then:
2 Rounds:
400 Meter Run
40 Double Unders
15 Handstand Push Ups
Rest 2′; then:
3 Rounds:
200 Meter Run
20 Double Unders
9 Handstand Push Ups

MG WOD – TUESDAY 10.07.18

WARM UP
2 Rounds not For Time
20 Cal Row
40 mt Skip
20 PVC Shoulder Dislocated
20 mt Walking Lunges
20 Hand Release Push Ups

MOBILITY & SKILLS
Pose Running

CONDITIONING
For Time
800 mt Run
30 Chest To Bar
10 Rope Climb
800 mt Run
50 Burpees Plate
800 mt Run