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#IORESTOACASA WOD – SATURDAY – TRAIN WITH A COACH – “METRONOME” 02.05.20

MOBILITY & WARM UP

8 Minute Running Clock

5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops

SKILLS & MOBILITY

Handstand Push Ups – Tripod Practice in a 10 min time cap
complete 10-20 reps as singles or doubles, full rom, kipping if needed. Stay tight and try to find the tripod position.

CONDITIONING

“METRONOME”

4 Rounds For Time
20 Odd Object Single Arm Snatch (if object is less Than 10 Kilos, do 30)
40 Double Unders/60 Dot hops
30 Alternate toe-touch crunch

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DISPOSIZIONI SANITARIE COVID-19

E’ CON SOMMO DISPIACERE CHE ANNUNCIAMO CHE CON DECORRENZA IMMEDIATA E FINO A NUOVE DISPOSIZIONI, SIAMO COSTRETTI A SOSPENDERE LE ATTIVITA’ DIDATTICHE ONDE ARGINARE IL DILAGARSI DEL VIRUS COVID-19. CON DECORRENZA IMMEDIATA A PARTIRE DAL GIORNO 8 MARZO, IL PRESIDENTE DELLA REGIONE LAZIO, HA DECISO DI CHIUDERE TUTTI GLI ESERCIZI E STRUTTURE PUBBLICHE NORMALMENTE IMPEGNATE AL BENESSERE ED ALLA SALUTE. SONO COMPRESE TUTTE LE PALESTRE, PISCINE E CENTRI BENESSERE.

DATO LO STATO DI EMERGENZA E LA VOGLIA DI ALLENARSI CRESCE, NOI DI CROSSFIT MENTANA CONTINUEREMO COMUNQUE A PUBBLICARE I NOSTRI FAMOSI WOD SPECIFICAMENTE STUDIATI PER ALLENARSI ALL’ARIA APERTA DA FARSI INDIPENDENTEMENTE SEMPRE NEL RISPETTO DELLE NORME VIGENTI!

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SUNDAY 08.03.20 – QUOTES OF THE WEEK – DAY OFF!!!

DAY OFF!!!

L’unico modo di fare un ottimo lavoro è amare quello che fai. Se non hai ancora trovato ciò che fa per te, continua a cercare, non fermarti, come capita per le faccende di cuore, saprai di averlo trovato non appena ce l’avrai davanti. E, come le grandi storie d’amore, diventerà sempre meglio col passare degli anni. Quindi continua a cercare finché non lo troverai. Non accontentarti. Sii affamato. Sii folle.

“Steve Jobs”

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MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)

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WM WOD – TUESDAY 04.12.19 – “SURPLUS LEGS”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
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

Wall ball clean

CONDITIONING

“Surplus Legs”
5 Rounds For Time
400 mt run
25 Wall Ball #9/6


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WMG WOD – MONDAY 03.02.20 – “AIR HUNGER”

MOBILITY &WARM UP

10 Minutes For Quality

1 Minute Machine of Choice
30 Single Unders
20 PVC Overhead Squats
10 Weighted AbMat Sit-ups (Light) 

1 Round on empty Bar

5 Deadlift snatch grip
5 Deadlift High pull
5 Muscle snatches
5 Back Squats
5 Push Jerk behind the neck
5 Overhead Squat

SKILLS

Snatch

CONDITIONING

“Air Hungher”

AMRAP 15:
10 Hang Squat Snatches #43/30
20 Toes to Bar
30x10mt Shuttle Run

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W WOD – SATURDAY 25.01.20 – “KARABEL”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

“KARABEL”

FOR TIME: 

10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6

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GWM WOW – SATURDAY 18.01.20 – “MAN NOTIFIED”

ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Increase loading and pace through the rounds
7 Box Jump Over
7 Sumo Deadlift High Pull
15 Double Unders

CONDITIONING

MAN NOTIFIED

3 rounds For time, 35-30-25 reps
Box Jump Over the #60/50
Sumo deadlift high-pull #43/29
Double-Under

Time Cap 15′

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M WOD – TEAM WOD- THURSDAY 19.11.19 – “ SUL FILO DEL RASOIO ”

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 – Bike erg- Ski erg

CONDITIONING
 “SUL FILO DE RASOIO”
TEAM WOD

TIME CAP 10′
OGNI COMPONENTE DEL TEAM
1′ MAX METRI SKIERG
1′ MA METRI BIKERG
1′ MAX METRI ROW

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