MG WOD – Crossfit Mentana

MG WOD -THANKS GOD IT’S FRIDAY 29.05.20 -“ROUTE OUT”

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
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 Butterfly Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.

*compare to 02-07.19

MG WOD – WEDNESDAY 12.02.20 – “BUBBLES”

MOBILITY & WARM UP

10 Minutes For Quality

5 Push Ups Hand Release
10 Calorie Row
20 Single Unders
30 Seconds Inchworms

After Each Set: 3 Strict Pull-ups

Barbell Warmup

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

SKILLS & SPECIFIC WARM UP

Shoulder Press

8 Bar Facing Burpees
25 Double Unders

STRENGHT

Strict Press

For Time From The Floor:
50 Strict Press #60% 1RM; 5 Minute Time Cap

CONDITIONING

“Bubbles”

AMRAP 15:
8 Barbell Facing Burpees
25 Double Unders

MG WOD – MONDAY 27.01.20 – “CEMENT MIXER”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
200 Meter Run
4 Toes to Bar

CONDITIONING

“CEMENT MIXER”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

*compare to 11.05.19

“WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END”

ONLY ONE SPECIAL CLASS TODAY AT 10.30

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

TEAM WOD

“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run

MG WOD – THANKS GOD IT’S FRIDAY 06.12.19 – “5, 3, 1…GO!”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing

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

SKILLS & SPECIFIC WARM UP

Kipping ( Toes To Bar – Pull Ups – Chest to Bar)

CONDITIONING

“5, 3, 1…GO!”

For 16 Minutes Time Cap
100 Double unders, 5 Bar Complex, 1 Rope Climb
50 Double Unders, 3 Bar Complex, 1 Rope Climb
25 Double Unders, 1 Bar complex, 1 Rope Climb

Bar Complex ( 5 Toes to bar+3 Pull Ups+1 Chest to Bar )

MG WOD – TUESDAY “DON’T STOP THE MUSIC” 26.11.19

WARM UP
3 Rounds Of:
30 KB SWINGS (LIGHT WEIGHTS)
20 HOLLOW BODY ROCKS
10 SPIDER-MAN & REACH (EACH SIDE)
5 SCAP RETRACTION

MOBILITY & SKILLS
PRACTICE OF T2B-DU

CONDITIONING
“DON’T STOP THE MUSIC”

AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
COMPARE TO 22-12-2017

MG WOD – THANKS GOD IT’S FRIDAY 15.11.19 – “ONCE I WAS A HERO”

SKILLS & SPECIFIC WARM UP
Air Squat – Push Up
3 rounds: 6 Air Squats – 6 Push Ups – 6 Walking Lunges – 6 Cal Row

CONDITIONING
“ONCE I WAS A HERO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
24 cal Row

MG WOD – TUESDAY 05.11.19 – “FITNESS POINT”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 DB Strict Presses
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

TAke 10′ to practice on Double Unders

20 Double-Unders
10 Toes To BAr
7/5 Calorie Row

CONDITIONING

“Fitness Point”

On the Minute x 20 (5 Rounds):
Minute 1 – Max Double-Unders
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest

MG WOD – TUESDAY 22.10.19 – “HOLD ON TIGHT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“Hold on Tight”

In Team Of Three For Time:
1000 Meter Row
75/50 Calorie Erg Bike
50 Calorie Ski Erg
While A do machine B do Max Time in Plank and C do Max time in Suspension at the bar. When B or C stop the exercise, A stop on the machine and Change. At The end of rounds all Team do 50 Burpees Syncro and Come Back with the same scheme
50 Cal Ski Erg
75/50 Calorie Erg Bike
1000 Meter Row

MG WOD -THANKS GOD IT’S FRIDAY 11.10.19 -“CRAZY TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“CRAZY TABATA”*
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.

*compare to 15.11.18