GW WOD Archivi - Crossfit Mentana

GW SPECIAL WOW – SATURDAY 05.10.19 – ” OPEN 20.1″

MOBILITY & WARM UP

Barbell Thoracic Extension

Couch Stretch 2 Minutes each Side

Banded Shoulder Distraction: 1-2 Minutes Each Side

Couch Stretch: 2-3 Minutes Each Side

4 Rounds

1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups

then:

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

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees

CONDITIONING

“OPEN 20.1”

10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees

15:00 Time Cap

Scaled #29/20

GW WOD -THANKS GOD IT’S FRIDAY 04.10.19 – “HERBIE”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 Slow Wall Squats
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP

Deadlift

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Box Jump Over, 2 Deadlifts
3 Box Jump Over, 3 Deadlifts
4 Box Jump Over, 4 Deadlifts

CONDITIONING

“HERBIE”

For Time:
21-15-9
Box Jump Over #60/50
Deadlift #1.2 BW

GW WOD -THANKS GOD IT’S FRIDAY 20.09.19 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”*

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 04.06.19

GW WOD – WEDNESDAY 21.08.19 “THE USUAL PATTERN”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

Round 1:
5 Power Clean
5 Burpees
5 Squat Clean

Round 2:
5 Clean
5 Facing The Bar Burpees
2 Clean
2 Facing The Bar Burpees

CONDITIONING

“THE USUAL PATTERN”

For Time:
21-18-15-12-9-6-3
Clean #43/30
Facing The Bar Burpees

GW WOD – TUESDAY 06.08.19 – “SNAKE BITE”

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
Squat Snatch
Round 1:
5 Hang Power Snatches
3-5 Pull-Ups
3 Hang Squat Snatches
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Hang Squat Snatches
3-5 Chest To Bar
5 Hang Squat Snatches
1-3 Chest To Bar

Round 3 – Speed and bringing workout intensity:
3 Squat Snatches + 3 Chest To Bar
3 Squat Snatches + 3 Chest To Bar

CONDITIONING

“SNAKE BITE”
21-15-9:
Squat Snatches
Chest to Bar Pull-Ups
Rx – 43/30

GW WOD -THANKS GOD IT’S FRIDAY 26.07.19 – “LAST CLIMB”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
400 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING

“LAST CLIMB”

AMRAP 14′
12 Wall Ball Shots #9/6
6 Snatches #51/35
1 Rope Climb

GW WOD – TUESDAY 16.07.19 – “ELIZABETH”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

KILLS & SPECIFIC WARM UP

CLEAN – Ring Dips

CONDITIONING

“ELIZABETH”

For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes

WM WOD – TUESDAY 09.07.19 – “Always Focused”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

SKILLS & SPECIFIC WARM UP

DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT

CONDITIONING

“Always Focused”

For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders

GW WOD -THANKS GOD IT’S FRIDAY 04.07.19 – “ UP TO THE TOP”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlift
5 Deadlift

SKILLS & SPECIFIC WARM UP
Practice Rope Climbe-Deadlift

CONDITIONING

“ UP TO THE TOP”
FOR TIME:
50 Deadlift #1.2BW
Every 10 Deadlift 3 Rope Climb

GW WOD – Tuesday 25.06.19 – “HAPPY BIRTHDAY COACH!!!”

MOBILITY & WARM UP

2 Rounds:
15/12 Cal Row + 10 Slow Air Squats + 6 Cossack Squats
15/12 Cal Row+ 20 Hollow Rocks + 10 Alternating Warrior Squats
15/12 Cal Row + 5 Walkout + 5 Inchwarms
15/12 Cal Row + 10 Superman Hold + 6 Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean-Thruster

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Clean + 5 Front Squat

CONDITIONING

“HAPPY BIRTHDAY COACH!!”

TIME CAP 25′

Buy in: 51 AB Mat Sit Ups
7 RNDs:
6 Squat Clean 52/35
6 T2B
6 Thrusters 52/35
6 BBJO 60/50
Cash out: 51 AB MAt Sit Ups