GWM WOD – Crossfit Mentana

GWM WOD – WEDNESDAY 14.02.19 “CROSSFIT MENTANA VALENTINE’S DAY”

MOBILITY & WARM UP

300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull 2 Rounds 4 Burpees 4 Kb Sumo Deadlift High Pull 10 Cal Row 10 Double Unders 1 Rounds Of Cindy

CONDITIONING

“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy

*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.

GWM WOW – SATURDAY 02.02.19 – TRAIN WITH A COACH “GEORGIA”

BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30

Mobility & Warm Up

At low intensity to start, steadily ramping intensity on the rower through the rounds:
20 Calorie Row + 20 Slow Air Squats
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Hang Muscle Clean

SKILLS & SPECIFIC WARM UP
2 Rounds not For Time
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Push Presses
3 Front Squats
3 Hang Power Cleans
Rest 2 minutes
3 Power Cleans
3 Front Squats
3 Push Jerks.

2 Round (increase intensity):
7 CTB Pull-Ups
25 Double-Unders
3 Power Cleans
2 Front Squats
1 Jerk

CONDITIONING

“Georgia”

For Time:
50 CTB Pull-Ups
200 Double-Unders
10 Power Cleans
10 Front Squats
10 Jerks

Rx Barbell – 80/52
Time Cap – 13:00

WMG WOD – WEDNESDAY 30.01.19 “JACKIE”

MOBILITY & WARM UP 300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING “JACKIE” For time 1000 meters Row 50 Thrusters #20/15 30 Pull-Ups

GWM WOD – THANKS GOD IT’S FRIDAY 04.01.19 – “FIGHT GONE BAD”

MOBILITY & WARM UP
3:00 Row
1 Round of Strict Cindy
:30s Walkouts – Video
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold

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 #55/25
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 24.01.18

WM WOW – SATURDAY 22.12.18 – TRAIN WITH A COACH “POWER PUFF”

BEGINNER & INTERMEDIATE
DAY OFF

ROWING WORKSHOP
AT 10.00

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP*
10′ Banded Stretch arounds Trouble Area; Then:
EMOM 12 minutes
1 – 15/12 Calorie Row
2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups
3 – 10 AB-Mat Sit-Ups + 20 DU
4 – Handstand Hold or HSW Practice
Directly Into
2 Rounds Not for time:
20 Double-Unders + 1 Rope Climb + 20 Double-Unders

Specific Primer for “Power Puff”:
1 Round:
7 Toes to Bar + 20s Bike + 3 Power Cleans + 40s Bike
+ 3 Power Cleans + 20s Bike + 7 Toes to Bar

CONDITIONING*
A)For Time:
100 Double-Unders, 1 Rope Climb
75 Double-Unders, 2 Rope Climbs
50 Double-Unders, 3 Rope Climbs

Rest As Needed; Then:

B) “POWER PUFF”
For Time:
30 Toes to Bar
30/21 Calorie Assault Bike
15 Power Cleans #70/48
60/42 Calorie Assault Bike
15 Power Cleans #70/48
30/21 Calorie Assault Bike
30 Toes to Bar
*courtesy of comptrainmasters

GWM WOD – WEDNESDAY 05.12.18 – THE JOY OF WOMEN –

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
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
Wall Ball Clean
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′

GWM WOD – WEDNESDAY 31.10.18 – TRICK OR TREAT 2.0 –

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

GWM WOD – SATURDAY 06.10.18 – HAPPY BURPEES! –

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30

WOD 06.10
WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Hang Power Clean ( Empty Bar )
10 Shoulder Press
5 Overhead Squats

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
On the 0:00…
For Time:
27 Facing Bar Burpees
27 Hang Power Clean #43/29
50 Double Unders

On the 8.00…
For Time:
21 Burpee Pull Ups
21 Power Clean #43/29
50 Double Unders

On the 16…
For Time:
15 Burpee Box Jump Overs #60/50
15 Squats Clean #43/29
50 Double Unders

GWM WOD – TUESDAY 18.09.18 – “DETENTION”

MOBILITY & WARM UP
3 Rounds Not For Time
200 Run Easy Jog
5 Pushups/5 Pike Push Ups/2 Wall Climb
5 Russian Baby Makers
10 Sit-Ups
15 Double-Unders

SKILLS
Deadlift – Handstand Push Up

CONDITIONING
Deadlift
In a 10 Minutes Build to a Heavy Single
Rest 2′ Then
“DETENTION”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts #75% 1RM
30 Double Unders

GWM WOD – THANKS GOD IT’S FRIDAY 07.09.18

MOBILITY & WARM UP
EMOM 8′
Even Minutes – :100 mt Run or 40 sec Single Unders
Odd Minutes – :50s Mobility*
1°Spiderman and Reach-2°Alternating Samson-3°Walkouts-4°Russian Baby Makers
Then on a empty bar:
5 Good Mornings
5 Back Squats
5 Presses (behind neck)
5 Stiff Legged Deadlifts
5 Front Squat
5 Push Press

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

2 Rounds, at low intensity:
200 Meter Light Jog
3-5 Strict Pull-Ups
5 Front Squats
5 Push Press
5 Thrusters

CONDITIONING
For Time:
21 Chest To Bar Pull-Ups
800 Meter Run
15 Right Arm DB Thrusters #25/15
600 Meter Run
15 Left Arm DB Thrusters #25/15
400 Meter Run
21 CTB Pull-Ups