W WOD – Crossfit Mentana

W WOD – HEAVY DAY -TUESDAY 19.03.19 – “CFM COMPLEX CHALLENGE”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS
Clean Warm Up
Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotation + 5 Back Squats + 5 Presses (behind the neck) + 5 Front Squats + 5 Stiff Legged Deadlift

CONDITIONING

“CFM COMPLEX CHALLENGE ”
5 Rounds of Complex
Complete 5 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Shoulder to Overhead
1 Back Squat
1 Shoulder To Overhead
1 Front Squat

Athlete must find their max weight for the full 5 reps without dropping the bar. Complete 1 unbroken rounds, increasing the weight and resting 1:1 between each round. Score is max weight used for your 5th unbroken round.

W WOD – HEAVY DAY -MONDAY 04.03.19 – “RETEST SQUAT… WICH ONE?”

SKILLS
Squat ( Air – Overhead – Front – Back ) – 10 minutes for try your first attempt in each exercise, rest 3 minutes and start.

CONDITIONING
“SQUAT? WICH ONE!”*
Overhead Squat 3-3-2-1-1 reps
Front Squat 3-3-2-1-1 reps
Back Squat 3-3-2-1-1 reps
Increase the load on each set and try to start in next exercise with last one. Compare to 9.11.18

W WOD – WEDNESDAY 20.02.19 – HEAVY DAY – “PUSH PRESS”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

W WOD -THANKS GOD IT’S FRIDAY 15.02.19 – HEAVY DAY – “Deadlift Ladder”

MOBILITY & WARM UP
Rotating Stations Every 2:00,
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 35/30 Calorie Airdyne Bike/ C2 Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM

CONDITIONING

DEADLIFT
1 rep is performed every 60 seconds
Every 60 Seconds perform 1 reps of Deadlift Untill Failure. Weight Start at 70% of old 1RM

Beginner Option
Deadlift 5-5-3-3-1-1 reps

W WOD – WEDNESDAY 06.02.19 – “MAMMA THE TURKS” –

SKILLS & SPECIFIC WARM UP
Kb Swing – Turkish Get Up

CONDITIONING
“MAMMA THE TURKS” For Time 21 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 Overhead Squats, Left Arm 30 Kettlebell Swings 15 Overhead Squats, Right Arm 30 Kettlebell Swings 21 Turkish Get-Ups, Left Arm

RX Use a single Kettlebell #24/16

W WOD – THURSDAY 31.01.19 – HEAVY DAY- PRESS –

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 3 reps of shoulder press, then:

CONDITIONING
On the 2:00 x 9 rounds Shoulder Press 3 – 2 – 1 Push Press 3 – 2 – 1 Push Jerk 3 – 2 – 1

W WOD -THANKS GOD IT’S FRIDAY 18.01.19 – “HEAVY COMPLEX”

MOBILITY & WARM UP 3 Rounds Not For Time 20/15 Cal Row 30sec Alternating Samson Stretches 1 Round of Strict Cindy 25/15 Cal Bike 30sec Spidermans & Reach
MOBILITY & SPECIFIC WARM UP Clean & Jerk – Clean Warm Up ; Then: 3 Rounds of the “Clean Barbell Warmup” 3 Deadlifts + 3 Hang Muscle Cleans + 3 Strict Press + 3 Good Mornings + 3 Front Squats + 3 Hang Squat Cleans + 3 Squat Clean Rest : 30 sec between rounds
CONDITIONING “HEAVY COMPLEX” In 15 Minutes Time Cap: Build to a 1RM of: 1 Squat Clean 1 Hang Squat Clean 1 Jerk

W WOD – MONDAY 07.01.19 – HEAVY DAY – DEADLIFT –

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM

CONDITIONING
Every 2′
Establish Heavy Singles of Deadlift*
5 – 3 – 2 – 1 – 1 – 1 – 1

W WOD – MONDAY 03.12.18 – HEAVY DAY “HANG SQUAT CLEAN” –

SKILLS & SPECIFIC WARM UP
Clean Warm Up
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor)

CONDITIONING
HANG SQUAT CLEAN
Every 90 Sec
5-5-3-2-1-1-1

W WOD – WEDNESDAY 28.11.18 – “DT”

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up; Then:3 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
DT
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45