Tag: Crossfit Motivational

WMG WOD – SATURDAY 07.11.20 – “BAT GIRL”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

1SKILLS & SPECIFIC WARM UP
1 Round
5 Overhead Squats #20/15
200 mt Run
50 Lateral Burpees

CONDITIONING

“BAT GIRL”

5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees

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DAY OFF!!! – SUNDAY 25.10.20 – “QUOTES OF THE WEEK”

DAY OFF!!!

“Tutti abbiamo delle motivazioni. La differenza tra gli individui sta nella loro capacità di farle durare a lungo nonostante ostacoli, difficoltà e problemi. La capacità di perseverare, di far durare a lungo la motivazione viene detta resilienza.”
PIETRO TRABUCCHI

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MG WOD – THANKS GOD IT’S FRIDAY 16.10.20 – “ISN’T A CRIME!!!”

MOBILITY & WARM UP
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP 

1 Round:
10 Box Jump Over
10 Double Unders

1 Round:
5 Box Jump Over
5 Double Unders

CONDITIONING
“ISN’T A CRIME!!!”

FOR TIME:
50-40-30-20 -10
Box Jump Oover #60/50
Double Under

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GWM WOD – WEDNESDAY–14.10.20 – “NASTY NANCY”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Over Head Squat

CONDITIONING
“Nasty Nancy”
400-m run
15 overhead squats #43/30
15 bar-facing burpees

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WM WOD – TUESDAY 13.10.20 – “NOT FOUND…”

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats

Then 2 Rounds

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

SKILLS & SPECIFIC WARM UP

CLEAN WARM UP

2 Rounds:
100 Meter Run
5 Calorie Row
3 Squat Clean #Moderate weight

CONDITIONING

“NOT FOUND…”

5 Rounds:
5 Squat Clean #61/43
15/12 Cal Row
200 mt Run

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M WOD – THURSDAY 08.10.20 – “RUN AND REPEAT”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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
Pose Running

CONDITIONING
BENCHMARK
“RUN AND REPEAT”
For Time:
1x800Mt Run REST 1:1 Every Set
2X400Mt Run REST 1:1 Every Set
4X200Mt RUN REST 1:1 Every Set

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