GWM WOD Archivi - Crossfit Mentana

GWM WOW – SATURDAY 13.04.19 – TRAIN WITH A COACH “TIC TAC”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row
12 Hollow body Rocks
12 Superman Hold
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bars

SKILLS & SPECIFIC WARM UP

Deadlift
2 Rounds, ramping intensity & weight on the second:

5 Box Jump, 5 deadlift 75%, 100 mt Run
5 Box Jump, 5 Deadlift 100%, 100 mt Run

CONDITIONING

“TIC TAC”

For Time

0:00-5:00:

12 Box Jump #60/50, 21 Deadlift #61/40, 200 mt Run

If completed before 5:00, then until 10:00:

15 Box Jump #60/50, 18 Deadlift #83/52, 200 mt Run

If completed before 10:00, then until 15:00:

18 Box Jump #60/50, 15 Deadlift #102/65, 200 mt Run

If completed before 15:00, then until 20:00:

21 Box Jump #60/50, 12 Deadlift #125/80, 200 mt Run

If completed before 20:00, then until 25:00:

27 Box Jump #60/50, 9 Deadlift #142/92, 200 mt Run

GWM WOW – SATURDAY 30.03.19 – TRAIN WITH A COACH “ROPE A DOPE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

EMOM 12
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings

15/12 Calorie Light Bike + 1 Rope Climb
15/12 Calorie Light/Moderate Bike + 8 Alternating DB Snatches (slightly heavier than earlier)
15/12 Calorie Moderate/Hard Bike + 1 Rope Climb + 4 DB Snatches (slightly heavier than last)

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the dumbbell:

1 Round, at low intensity (walk-through pace).
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row

Rest 1:00-2:00

1 Round, now at workout pace:
1 Rope Climb
4 Alternating DB Snatches
12/8 cal Row
1 Rope Climb

CONDITIONING 10.30

“Rope a Dope”

10 Rounds:
1 Rope Climb
8 Alternating DB Snatches #20/15
25/18 cal Row

CONDITIONING 13.30

“Rope a Dope”

Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches #30/22.5
300 Double-Unders
15 Rope Climbs (15′)

GWM WOD – WEDNESDAY 20.03.19 “LOOKS LIKE 15.3”

MOBILITY & WARM UP

400-300-200-100 Meter Run
After each set:
10 Hollow Rocks
10 Superman Rocks
3 Inchworms
5 Med Ball Front Squats

SKILLS & SPECIFIC WARM UP

Spend 10′ for Handstand Practice then:

2 Rounds:
20 Sec Handstand Hold, 7 Wallballs, 10 Double Unders

2 Rounds:
2 Strict Hanstand Push ups, 10 Wallballs, 25 Double Unders

CONDITIONING

“LOOKS LIKE 15.3”

AMRAP 14′
7 Strict Handstand Push Ups
50 Wall Ball #9/6
100 Double Unders

WOW SATURDAY 02.03.19 – OPEN 19.2

MOBILITY & WARM UP

3 Rounds:
1:00 Light Bike, Row, or Ski Erg
25 Double-Unders
3 Spidermans each side
3 Walkouts
3 Russian Baby Makers
:30s of Alternating Warrior Squats

2 Rounds:
3 Inchworms
5 Scap Retractions + 5 Kip Swings
10 Glute Bridges

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

Front Rack Stretch – 1:00
Front Squat Hold – 1:00

SKILLS & SPECIFIC WARM UP

Steadily building in small jumps, to no more than 40% of our 1RM Clean:
3 Muscle Cleans
1 Pause Front Squat
3-Position Clean (High Hang, Hang, Floor)

Specific Primer for “Open 19.2”

Warming Sets (percentages build off target load):
3-5 Toes to Bar
10-20 Double-Unders
3 Squat Cleans (50%)

3-5 Toes to Bar
10-20 Double-Unders
2 Squat Cleans (65%)

3-5 Toes to Bar
10-20 Double-Unders
1 Squat Cleans (80%)

1 Squat Clean (90%)
1 Squat Clean (100%)

Return back to our starting load for the workout, followed by:
2 Sets of Toes to Bar (based on our breakup strategy)
25 Double-Unders
3 Squat Cleans

CONDITIONING

“OPEN 19.2”

5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rx’d: (Ages 16-54) Men squat clean 61-83-102-124-142 KG. Women squat clean 38-52-65-79-93 KG

SCALED LOADING AND VARIATIONS Scaled: (Ages 16-54) Men squat clean 43-52-61-70-83 kg. Women squat clean 25-34-43-52-61 kg, hanging knee-raises – Single Unders

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′