TEAM WOD Archivi - Crossfit Mentana

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.

MG WOD 100317

WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate GTO

MOBILITY & SKILLS
Shoulder – Ring Dips – Toes to Bar

CONDITIONING
Team Wod For Time&Reps
100 Double Unders – 200 Mix – 300 Single Unders
50 Push Ups
400m Run
50 Pull Ups
1000m Row/800m Run
50 AB Mat-Sit Ups
400m Run
50 Toe To Bar
100 Double Unders – 200 Mix – 300 Single Unders
50 Ring Dips
Time Cap 25′

MG WOD 270117

WARM UP
5′ Practice Double Unders
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups

MOBILITY & SKILLS
Handstand – Rowing

CONDITIONING
Teams of 2
Break it up anyway you want.

For Time
Buy in 400m Run; then
5 km Row
Handstand Hold

While Athlete 1 maintains the Handstand; 2, row until 1 maintains the position. When you change, together perform 20 burpees Synchro.