CrossFit Palestra Mentana

WOD – WEDNESDAY – 23.06.21 – “DUMBLIFE”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Rounds For Time:
3 DB FR Box Step-ups #60/50 #22,5/15
20m DB Farmer Carry #22,5/15
6 DB Snatch #22,5/15

CONDITIONING

“DUBMLIFE”

5 Rounds For Time:
10 DB FR Box Step-ups #60/50 #22,5/15
100m DB Farmer Carry #22,5/15
10 DB Snatch #22,5/15

WM WOD – TUESDAY 18.05.21 – “DOUBLE D” –

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
10′ MIN PRACTICE DOUBLE UNDERS

CONDITIONING

“DOUBLE D”

10-30-50-30-10 reps for time:
DB Snatch #22,5/15
Double Unders

G WOD – MONDAY 17.06.19 – ”IT’S A GOOD DAY”

MOBILITY & WARM UP

2 Rounds:
200m Row, 15 Good Mornings
30 sSec Skip, 15 Deadlifts
200m Row, 12 Barbell Rollouts
30 Sec Skip, 8 Barbell Stiff-Legged Deadlifts

1:00 Banded Hamstring Distraction (each leg)

2 Rounds:
12 Superman Rocks
3 Walkouts
12 Hollow Rocks
3 Walkouts

SKILLS & SPECIFIC WARM UP

15′ practice on Handstand – Handstand walk

CONDITIONING

“IT’S A GOOD DAY”

3 Rounds for Time ( CAP TIME 15′ )
50′ Handstand Walk ( 15 mt )
12 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST

GM WOD – MONDAY 26.11.18 – “I Don’t Know You”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb

CONDITIONING
“I Don’t Know You”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Double Unders
Every Rounds 1 Rope Climb
Time Cap 20 minutes

MGW WOW – SATURDAY 26.11.17 – Road To the Spartan Race – “The Three Graces”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups

MOBILITY & SKILLS
Power Yoga For CrossFit

CONDITIONING
“The Three Graces”
On a Running Clock
3 Rounds Of
400 meter Run
20 Box Jumps #60/50
20 Wall Ball Shots #9/6
2 Rounds Of
800 meter Run
20 Chest to Bar
20 Bench Press #3/4 BW
1 Round Of
1200 meter Run
40 Pull-Ups
40 Thrusters #20/15