GW WOD – Crossfit Mentana

MG WOD – MONDAY 09.03.20 – “PUSH ABOVE YOUR LIMIT”

MOBILITY & WARM UP

5 Minute Bike/Row/SkyErg

Then 3 rounds of:
10 Spiderman + Reach
10 Lateral Box Step-ups
10 Kneeling Push Ups Hand Release
10 Inchworms

SKILLS & SPECIFIC WARM UP

500 Meter Bike Erg

Into…

2 Rounds:
3 Burpee Box Jumps
3 Chest to Bar Pull-ups

CONDITIONING

“Push Above Your Limit”

In a 15 Minutes Time cap
Buy-In: 1600 mt Run*

Then 5 Rounds of:
12 Burpee Box Jumps #60/50
8 Chest to Bar Pull-ups

SUB.

Bike Erg: 4/3.5 k
Row: 2000 Meter Row
Assault or Echo Bike: 115/85 Calories
Schwinn Bike: 160/115 Calories

GW WOD – THURSDAY 05.03.20 – “ACTIVE RECOVERY”

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

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME: Time cap 15′
600 mt Farmer Carry 2X #24/16
Every time you put the kettlebel down perform 15 Push Up

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

GW WOD – THANKS GOD IT’S FRIDAY 31.01.20 – “RACK CITY”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

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

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

STRENGHT
Clean and Jerk Complex

In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk

CONDITIONING
“Rack City”

For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats

WM WOD – THANKS GOD IT’S FRIDAY 24.01.20 – “LENDLINE NUMBER”

MOBILITY&WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms

Barbell Warmup

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

SKILLS & SPECIFIC WARM UP

DEADLIFT

STRENGHT
Every 2’00” x 5 Rounds
5 DEADLIFT @65 @70 @75 @80 @80

CONDITIONING
“ LENDLINE NUMBER ”

AMRAP 15′:
15 THRUSTER #43/30
15 DOUBLE UNDERS

GW WOD – THANKS GOD IT’S FRIDAY 17.01.20 – “AIR FRYER”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

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

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

Warmup Set 1

With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)

Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats

CONDITIONING

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43

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′

GW WOD – THANKS GOD IT’S FRIDAY 03.01.20 – “CHIPPER”

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)

SKILLS & SPECIFIC WARM UP

Kettlebell Swing

CONDITIONING
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees

Each partner does not have to complete the same number of reps; break up the reps any way you want. Every 2 minutes, on the minute, stop and complete 10 burpees.

GW WOD – THANKS GOD IT’S FRIDAY 20.12.19 – “SAM”

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
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

CONDITIONING

“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6

GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

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

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18