W WOD Archivi - Crossfit Mentana

W WOD – MONDAY 26.08.19 – “HEAVY SQUAT”

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
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY BACK SQUAT*

Take 10 minute to find 1 set of 5 reps of Back Squat

Then:

On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

*compare to 01.07.19

W WOD – MONDAY 12.08.19 – “OPTIMUS PRIME”

MOBILITY & WARM UP

1 Minute of Glute Bridges

20/15 Calorie Row
15 Medicine Ball Deadlifts
10 Medicine Ball Strict Presses
5 Walkouts

1 Minute of Single Leg Glute Bridges (30 Seconds Each)

20/15 Calorie Row
15 Medicine Ball Front Squats
10 Medicine Ball Push Presses
5 Walkouts

1 Minute of Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Deadlift

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Round 1

12 Medicine Ball Deadlifts
9 Medicine Ball Push Press
6 Medicine Ball Thrusters
3 Wallballs

Round 2

3 Wallballs
6 Deadlifts (Lighter Weight)
3 Wallballs

CONDITIONING

“OPTIMUS PRIME”

AMRAP 7:
Wallballs #9/6

On the Minute: 5 Deadlifts #84/61

W WOD – THURSDAY 01.08.19 – “BEEF JERKY”

MOBILITY & WARM UP

1 Round:
20 Calorie Easy Machine
5 Inchworms

15 Calorie Moderate Machine
5 Inchworms o

10 Calorie Fast Machine
5 Inchworms

2 Rounds:
15 Russian Kettlebell Swings (Light Weight)
20 Alternating Reverse Lunges (No Weight)

1 Round:

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

Kettlebell Swing

9 Kettlebell Swings
6 Kettlebell Reverse Lunges
3 Push Jerks

At Light Weights

Rest 1 minute

6 Kettlebell Swings
4 Kettlebell Reverse Lunges
2 Push Jerks

with Workout Weights

CONDITIONING

“BEEF JERKY”*

3 Rounds For Time:
21 Kettlebell Swings 24/16
14 Kettlebell Reverse Lunges 24/16
7 Push Jerks #52/38

*modify on courtesy of comptrain master

W WOD – MONDAY 22.07.19 – “MACHO MAN”

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 – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)

CONDITIONING

“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk

Rx: Barbell #70% BW

W WOD – THURSDAY 11.07.19 – HEAVY DAY– “BEAR COMPLEX”

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-CLEAN-PUSH PRESS-BACK SQUAT
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

“BEAR COMPLEX”

5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

W WOD – THURSDAY 20.06.19 – “DT TENDER”

MOBILITY & WARM UP

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

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

SKILLS & SPECIFIC WARM UP
Clean – CleanWarm Up

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

CONDITIONING
“DT TENDER”
AMRAP 10′
12 Deadlifts #52/38
9 Hang Power Cleans #52/38
6 Push Press #52/38

W WOD – MONDAY 10.06.19 – “GOOD BOY”

MOBILITY & WARM UP

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