HERO WOD Archivi - Crossfit Mentana

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

WMG WOD – THANKS GOD IT’S FRIDAY 07.02.20 “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:
1000mt Row
50 Thruster #20/15
30 Pull Ups

G WOD – MONDAY 28.10.19 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 06.06.19

rest 5′ then:

BRING SALLY UP PUSH-UPS TEST

WM WOW – SATURDAY 03.08.19 – TRAIN WITH A COACH & ETTO “RUN ON DT”

MOBILITY & WARM UP

3 Rounds:

200 Meter Run
10 Russian Baby Makers
5 Walkouts

Into…

3 Rounds:

15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups

SKILLS & SPECIFIC WARM UP

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

Round 1:

100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Round 2:

100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.

CONDITIONING

“RUN ON DT”

5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43

G WOD – THURSDAY 06.06.19 – HERO “BONDY”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

W WOD – THURSDAY 04.04.19 – “DT”

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up; Then:3 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 28.11.18

M WOD – THURSDAY 21.03.19 – “JERRY”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“JERRY”
For Time
1600 mt Run
2000 meter Row
1600 mt Run

GM WOD – MONDAY 18.02.18 – “LOREDO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17

WM WOD – THANKS GOD IT’S FRIDAY 21.12.18 – “TUMILSON”

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts
Cash Out 400 meter run
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats

SKILLS & SPECIFIC WARM UP
Pose Running Technique
2 Rounds of: 100 mt Run + 3 DB Deadlift + 5 Burpees

CONDITIONING
“TUMILSON”
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts #25/17.5
Time Cap 15 minutes

WM WOD – MONDAY 01.10.18

MOBILITY & WARM UP

10′ Arounds trouble area; Then:

EMOM 15 Minutes

1-20-40 Double-Unders

2-2 Spiderman and Reach, each side + 5 Pushups

3-15/12 Calorie Row

4-10 Dowel Overhead Squats

5-15 Russian Kettlebell Swings (53/35)

SKILLS

Overhead Squats; then:

2 rounds not for time of Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Presses behind the neck

5 Stiff Legged Deadlifts Snatch grip

5 Overhead Squats

CONDITIONING

” Jenny “*

AMRAP 20 minutes

20 Overhead Squats #20/15 Kg bar

20 Back Squats #20/15 Kg bar

400 meter Run

*compare to 10.11.2016