M WOD – Crossfit Mentana

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

M WOD – THURSDAY 07.03.19 – “BOAT RACE”

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 22.11.18

M WOD -THANKS GOD IT’S FRIDAY 22.02.19 – “TRIATHLON 1K”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: 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
” TRIATHLON 1K ”
For Time
1000 Meter Row
100 Double-Unders
1 Km Run
*Compare To 04-06-18

Beginner Option
For time:
750 mt Row
100 Single-Unders
800 mt Run

M WOD – THURSDAY 07.02.19 – “The Tour of Death”

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING “The Tour of Death” For Time 75/50 Cal Row Calorie or Bike 50/40 cal 125 Double Unders 1600m Run 125 Double-unders 75/50 Row Calorie or Bike 50/40

M WOD – THURSDAY 17.01.19 -“FULLER CIRCLE”

MOBILITY & WARM UP 10′ stretch & trigger point around trouble area; 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 Row – 10′ practice Double Unders
1 Round: 20/15 Calorie Bike 30 Double-Unders 300 Meter Row 30 Double-Unders 15/10 Calorie Bike
CONDITIONING “Fuller Circle” For Time: 75/50 Calorie Bike 125 Double-Unders 2,000 Meter Row 125 Double-Unders 75/50 Calorie Bike

M WOD – THURSDAY 06.12.18 – ROW YOUR BOAT –

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
Choose One
PARTNER ROW
On continuos Running Clock with a partner:
Max Cal Row in 25′

SOLO ROW
Time Trial
5000 mt Row

M WOD – THURSDAY 22.11.18 – BOAT RACE –

SKILLS & SPECIFIC WARM UP
Pose Running

M WOD -THANKS GOD IT’S FRIDAY 02.11.18 – ROW,JUMP,SNORT –

SKILLS
Double Under

CONDITIONING
“ROW,JUMP,SNORT”
In Team of 3 for 3 rounds
4′ Row for Calories
3′ Double Unders
1′ Rest

In Team of 2 for 3 rounds
3′ Row for Calories
2′ Double Unders
1′ Rest

Score Is Total Calories and Repetitions across all rounds

M WOD – THURSDAY 11.10.18 – TRAIN WITH A CFMENTANA ENDURANCE TEAM

CONDITIONING
OPTION A:
TRAIN WITH A CFMENTANA ENDURANCE TEAM
10K FARTLEK RUN
after mobility & warm up:
10′ Easy Jog Then:
For 40′ alternate: 3′ 5k pace – 2′ recovery pace; then:
10′ Easy Jog.

OPTION B
in Team of 2 or 3
ROW/BIKE
Max distance in 40′

M WOD – THURSDAY 27.09.18

MOBILITY & WARM UP
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
Pose Running

CONDITIONING
For Time
1600 mt run
100 Double Unders
800 mt Run
80 Double Unders
400 mt Run
60 Double Unders
200 mt Run
40 Double Unders
Time Cap 30′