GWM WOD

GWM WOD – SATURDAY WOD 06.05.23 – ROAD TO MURPH – “MARCH TEST“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm DB deadlifts / arm
10 Good Morning
10 Sit Ups
200m Run

1 Round
10 BB Press
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Air Squat

CONDITIONING
“MARCH TEST”

25 Pull Ups
30 DB Shoulder Press
40 DB step Ups
60 Push Ups
75 Air Squats
1600 mt Run / (2000 Row)
75 Air Squats
60 Push Ups
40 DB Step Ups
30 DB Shoulder Press
25 Pull Ups

GWM WOD – SATURDAY WOD 22.04.23 “ENGINE BUILDING“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shots

CONDITIONING
“ENGINE BUILDING”

EMOM 40 MINS

Min 1: 10 Burpees
Min 2: 100 mt Shuttle Run
Min 3: 15 Wall Ball #9/6
Min 4: 15 Cal Row
Min 5: Rest

do not go beyond 50 seconds

GWM WOD – SATURDAY WOD 18.03.23 “ BASIC “

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“BASIC”

EMOM 42 Min

Min 1: 1 Round Of Cindy (5 Pull Ups – 10 Push Ups – 15 Squats)
Min 2: 15/12 Cal Row
Min 3: 1 Rounds of DT ( 12 Deadlift-9 Hang Power Clean-6 Push Press) #52/35
Min 4: 15/12 Cal Bike Erg
Min 5: 50 Double Unders
Min 6: 15 Burpees
Min 7: Rest

GWM WOW – BENCHMARK SATURDAY 04.03.23 –”OPEN 23.3”

WARM UP & MOBILITY

1. BARBELL PREP

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

1. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)

-then-

build to the final snatch weight you can confidently hit

2. BARBELL PREP

Snatch
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer

3. Workout Prep

1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)

CONDITIONING

“OPEN 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

RX (16-54)

♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg

Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg

GWM WOW – BENCHMARK SATURDAY 25.02.23 –”OPEN 23.2A-.2B”

WARM UP & MOBILITY

1. Barbell Prep

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

2. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

-then-

build to the Thruster weight you plan to open up with or slightly heavier (~10-20# heavier)

3. Workout Prep

1 Set (at workout pace):
4 burpee pull-ups
4 shuttle runs (1 rep = 50ft aka 25ft our and back)

-rest 3-5 minutes then begin the workout-

CONDITIONING

“OPEN 23.2A – .2B”

23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 15.24)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)

GWM WOD – SATURDAY 11.02.23 – “IT’S NOT SO FATIGUE FOR ME”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 3 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

CONDITIONING

“IT’S NOT SO FATIGUE FOR ME”

EMOM 42

Min 1: 1 Round Cyndy

Min 2: 15/12 Cal Assault Bike

Min 3: 1 Round of Dumbell DT #2×22.5/15

Min 4: 15/12 Cal Ski Erg

Min 5: 100 Single Unders

Min 6: 15 Burpees

Min 7: Rest

CINDY: 5 Pull Ups – 10 Push Ups – 15 Air Squats

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Press

GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In a 10 min, build up to a heavier 1 rep Power Clean.

CONDITIONING

“MUSCLE GROWT”

For Time With a Partner
25 Rounds Of:
While A do Max Cal Assault Bike/Ski Erg
B do 1 Round Of
1 Wall Walk
3 Power Clean #90% of 1 Rm of the day
6 Toes To Bar
Change Every Round

GWM WOD – BENCHMARK WEDNESDAY – 28.12.22 “FIGHT GONE BAD”

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

2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row

CONDITIONING

“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 03.08.22

GWM WOW – SATURDAY 22.10.22 – “THE CROSSFIT MENTANA TABATA WORKOUTS 3.0”

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 3.0”
For Total Reps in 39 minutes
Tabata Toes To Bar
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Alternating DB Snatch #22.5/15
Tabata Deadlift #BW
Tabata Calorie Assault Bike
Tabata Calorie Ski Erg

GWM WOW – TUESDAY 16.08.22 – “MULTIPLE CHIPPER”

MOBILITY & WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP

EMOM 10

5 Power Snatch #75% 1RM

CONDITIONING
“MULTIPLE CHIPPER”
For Time
30 Alternate DB Snatch #22.5/15
30 Toe To Bar
60 Cal Row
30 Toe To Bar
30 Alternate KB Snatch #22.5/15