W WOD Archivi - Crossfit Mentana

W WOD – MONDAY 10.06.19 – “GOOD BOY”

MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Shoulder Press – Push Press – Push Jerk

2 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING

“GOOD BOY”
EMOM For as Long As Possible
1 Power Clean
2 Front Squats
3 Shoulder To Overhead

Rx: Barbell #70% 1 RM Front Squat

W WOD – THANKS GOD IT’S FRIDAY 31.05.19 – HEAVY DAY – “PUSH JERK”

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

Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM

B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%

CONDITIONING

“Push Jerk”

1 – 1 – 1 – 1 – 1

W WOD – MONDAY 21.05.18 – HEAVY DAY – “CROSSFIT TOTAL –

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 19.11.18

W WOD – MONDAY 13.05.19 – “PASSWORD”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP

Overhead Squat – Kb Swing

Barbell Warmup Snatch Grip (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats

At a low intensity:
7-5-3:
Light Overhead Squats + Light Kettlebell Swings + Wall Ball

Feeling through the combinations, round two comes next, now in “workout pace & weight”.

4 Overhead Squats
6 Kettlebell Swings
4 Wall Ball

CONDITIONING

“PASSWORD”

For Time:
21 Overhead Squats, 21 KB Swings, 21 Wall Ball
15 Overhead Squats, 15 KB Swings, 15 Wall Ball
9 Overhead Squats, 9 KB Swings, 9 Wall Ball

Barbell #43/30
Kettlebell #24/16
Ball #9/6

In “Password”, we are again looking to complete all sets with at the absolute most, a single break per set. Modifying the loading to ensure that stimulus is met will bring about a conditioning-based 21-15-9

W WOD – MONDAY 06.05.19 – HEAVY POWER SNATCH

MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warm up: 5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Snatch Grip Presses (behind the neck) + 5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

CONDITIONING

EMOM 8′ Power Snatch
Every 60sec x 8: 1 Power Snatch
Sets 1+2 – 70%
Sets 3+4 – 75%
Sets 5 – 80%

Sets 6 +7 +8 – find 1 RM

W WOD – THURSDAY 02.05.19 – HEAVY CLEAN

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 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
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 29.10.18

W WOD – HEAVY DAY -MONDAY 15.04.19 – “SHOULDER PRESS”

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 & SPECIFIC WARM UP

Shoulder Press, Push Press, Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“SHOULDER PRESS”*
Every 1’30” Shoulder press
5-3-2-1-1- reps

Rest 3 minutes, then:
Bring Sally Up Squat Test #50%BW
*compare to 31.01.19

W WOD – THURSDAY 04.04.19 – “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

*compare to 28.11.18

W WOD – HEAVY DAY -WEDNESDAY 27.03.19 – “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

*compare to 07.01.19

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

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.