MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100 Mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
Running Warm Up
2 Rounds:
10Mt bear Crawl
10Mt DB Front Rack Carry
100Mt Backward Run
CONDITIONING
“MINIMALIST”
5 Rounds For Time:
15 Mt. Bear Crawl
45Mt DB Front Rack Carry #24/16
200Mt Backward Run
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders
WARM UP:
3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges
3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings
SKILLS & SPECIFIC WARM UP
1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats
1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups
1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses
Thrusters and Build Up
10 thrusters (empty bar)
2×5 thrusters (first barbell)
1×5 thrusters (second barbell)
2×3 thrusters (third barbell)
Pull Up Progression
1×12 Pull Ups
1×9 Chest To Bar
1×3-5 Bar Muscle Ups
1 set:
25 double-unders
5 pull-ups
5 thrusters (first barbell)
4 chest-to-bar pull-ups
4 thrusters (second barbell)
3 bar muscle-ups
3 thrusters (third barbell)
CONDITIONING
“OPEN 22.3″
For time:
21 pull-ups
42 double-unders
21 thrusters #43/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters #52/35
15 bar muscle-ups
30 double-unders
15 thrusters #61/38
Time cap: 12 minutes
Scaled:
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters #30/20
18 chin-over-bar pull-ups
36 single-unders
18 thrusters #38/25
15 chest-to-bar pull-ups
30 single-unders
15 thrusters #48/30
Time cap: 12 minutes
Beginner
For time:
21 bent-over rows
42 jumping jacks
21 thrusters #20/15
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Round 1
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side)
:20 Bike (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side)
:20 Bike (moderate pace)
Round 3
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load)
:20 Bike (fast pace)
CONDITIONING
“FUCHSIA”
5 Rounds For Time:
10 Box Jumps #60/50
15 Sumo Deadlift High Pulls #52.5/35
20/15 Calorie Row
MOBILITY & WARM UP
400mt Easy Jog; then:
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Sit Ups
30 mt KBOH Walk
SKILLS & SPECIFIC WARM UP
Handstand Push Up – Double Unders
CONDITIONING
“WHO STARTS WELL”
Buy in 50 Double Unders; then :
3 Rounds of
15 Handstand Push Ups
30 Single Arm KBOH Walking Lunges #16/12
400 mt Run
MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
20 Alt Warrior Strecth
Into 2 Rounds of:
300 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
CONDITIONING
“TRICK OR TREAT 2.0”*
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row
*Compare to 31.10.18
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
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
Over Head Squat
CONDITIONING
“MAGENTO”
EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run
MOBILITY & WARM UP
“FIRST CHIPPER”*
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′
*compare to 04.09.19
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders
CONDITIONING
“REVEST”
10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Chest To Bar
CONDITIONING
“Schipperone”
For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60/45 Row Cals
80 Wall Ball #9/6
100 Walking Lunges
