TEAM WOD – Crossfit Mentana

WM WOW – SATURDAY 28.12.19 – TRAIN WITH A COACH “PERFECT BAR”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms

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

Clean Warm Up – Jerk

CONDITIONING

“Perfect Bar”

3 Rounds:
1 Round of “DT”
200 Meter Run

1,000 Meter Row

3 Rounds:
1 Round of “DT”
200 Meter Run

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks

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

MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master

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

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
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

MGW WOD – TUESDAY 02.10.18

MOBILITY & SKILLS
10′ Stretch Around Trouble Area;
4 Rounds:
200m Light-Paced Row / Run
5 Slow Scap Retractions / Push Ups
5 Kip Swings / Spiderman and Reach
1-3 Strict Pull-Ups / 10 AB-Mat Sit Ups
15 Double-Unders

SKILLS
Clean Warm Up

CONDITIONING
TEAM OF TWO
Complete Max Rep In 25 Minutes Time Limit
20 Cal Row
30 Box Jump Over
30 Clusters #20/15
30 Toes to Bar
30 mt Overhead Walking Lunges #20/10
20 Double Unders

REST DAY – SATURDAY 25.08.18 –

CLASS, TODAY:

REST!

Only the competitors will train at 2pm

TEAM WOD

FENDER BENDER

Ritrovarsi insieme è un inizio, restare insieme è un progresso, ma riuscire a lavorare insieme è un successo.
“Henry Ford”

TEAM WOD – SATURDAY 04.08.18 – “DEAD OF TEAM”

WARM UP
400 mt Jog
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“DEAD OF TEAM”
For Time (with a Partner)
800 mt Run
40 Synchronized Wall Ball Shots ##9/6
30 Complex* #50/30
600 mt Run
30 Synchronized Wall Ball Shots #9/6
20 Complex #60/40
400 mt Run
20 Synchronized Wall Ball Shots #9/6
10 Complex #70/50
Cash Out
5000 mt Row
*Clean Complex: 3 Power Clean-2 Hang Power Clean-1 Shoulder to Overhead

WOM SATURDAY 31.03.18 – “METCON CHALLENGE”

CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!

METCON 1
“Half Iron Triathlon”
1-10 reps of Linda:
For time:
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-10.

TEAM METCON
For Time (with a Partner)
1,000 meter Row
50 Thrusters #20/15
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.

METCON 3
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

WOW – SATURDAY 11.11.17 – “VAN AALTEN”

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
4 Inch Worms

MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Wall Ball Shots – Kipping

CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD

WOW 220417 “DU IS MEGL CHE UAN”

WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall Balls Clean

MOBILITY & SKILLS
Hamnstring – Quad – Hips – Low Back – Shoulders

CONDITIONING
“DU IS MEGL CHE UAN”
Team members 1 and 2 should complete the following within 15 minutes, and they should do as many reps as possible (AMRAP) within that time:
50 Double Unders
5 Lateral Burpees
10 Sumo Deadlift High Pull #40/20
5 Pull Ups

After the 15 mins of AMRAP are up, the team should rest for 3 minutes and should complete the second 15 mins AMRAP:
200m Row Sprint
5 Toe To Ring
15 Goblet Squats #24/16
5 Push Ups

Then, after have completed both 15 min sets, the whole team should complete: 100 Power Snatches #40/25 for time.