CrossFit – Crossfit Mentana

WOW SATURDAY 23.03.19 – “OPEN 19.5”

TWO DIFFERENT CLASS TODAY, 10.30 TEST YOUR OPEN. 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING 10.30

Open 19.5

33-27-21-15-9:
Thrusters
CTB Pull-Ups

Time Cap: 20 minutes
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

CONDITIONING 13.30

“CLOVIS”

For Time

10 mile Run 16 Km

150 Burpee Pull-Ups

Partition the Run and Burpee Pull-Ups as needed.

GWM WOD – WEDNESDAY 20.03.19 “LOOKS LIKE 15.3”

MOBILITY & WARM UP

400-300-200-100 Meter Run
After each set:
10 Hollow Rocks
10 Superman Rocks
3 Inchworms
5 Med Ball Front Squats

SKILLS & SPECIFIC WARM UP

Spend 10′ for Handstand Practice then:

2 Rounds:
20 Sec Handstand Hold, 7 Wallballs, 10 Double Unders

2 Rounds:
2 Strict Hanstand Push ups, 10 Wallballs, 25 Double Unders

CONDITIONING

“LOOKS LIKE 15.3”

AMRAP 14′
7 Strict Handstand Push Ups
50 Wall Ball #9/6
100 Double Unders

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.

GW WOD 18.03.19 – RETEST YOUR “OPEN 19.4”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

OPEN 19.4

3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

WOW SATURDAY 16.03.19 – “OPEN 19.3”

MOBILITY & WARM UP

3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.

Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups

Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.

Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees

WM WOD THURSDAY 14.03.19 – “RETEST YOUR OPEN 19.1”

3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats

Rotate through the following stations twice:
:30s Active Spidermans
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)

Into specific movement prep mobility & Specific Warm Up

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

2 Rounds:
7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs

CONDITIONING OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row

Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target

WOW SATURDAY 09.03.19 – “OPEN 19.3”

ACTIVATION

3 Rounds:
1:30 Light Row
25′ Walking Lunge
12 AbMat Sit-Ups
6 Box Step-Ups (unweighted)
~:10s HS Hold or 6 Pushups

2 Rounds,
3 Spidermans each side
:30s of Alternating Warrior Squats
3 Walkouts
:30s of Alternating Warrior Squats

Skills & Specific Primer for “Open 19.3”
2 Round, at walk through pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk

CONDITIONING

OPEN 19.3

For Time, with a 10:00 Time Cap:
200′ DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200′ Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

M WOD – THURSDAY 07.03.19 – “BOAT RACE”

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
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 22.11.18

MG WOD – TUESDAY 05.03.19 – “CARONTE Vs JT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups

WOW SATURDAY 02.03.19 – OPEN 19.2

MOBILITY & WARM UP

3 Rounds:
1:00 Light Bike, Row, or Ski Erg
25 Double-Unders
3 Spidermans each side
3 Walkouts
3 Russian Baby Makers
:30s of Alternating Warrior Squats

2 Rounds:
3 Inchworms
5 Scap Retractions + 5 Kip Swings
10 Glute Bridges

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1:00
Front Squat Hold – 1:00

SKILLS & SPECIFIC WARM UP

Steadily building in small jumps, to no more than 40% of our 1RM Clean:
3 Muscle Cleans
1 Pause Front Squat
3-Position Clean (High Hang, Hang, Floor)

Specific Primer for “Open 19.2”

Warming Sets (percentages build off target load):
3-5 Toes to Bar
10-20 Double-Unders
3 Squat Cleans (50%)

3-5 Toes to Bar
10-20 Double-Unders
2 Squat Cleans (65%)

3-5 Toes to Bar
10-20 Double-Unders
1 Squat Cleans (80%)

1 Squat Clean (90%)
1 Squat Clean (100%)

Return back to our starting load for the workout, followed by:
2 Sets of Toes to Bar (based on our breakup strategy)
25 Double-Unders
3 Squat Cleans

CONDITIONING

“OPEN 19.2”

5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rx’d: (Ages 16-54) Men squat clean 61-83-102-124-142 KG. Women squat clean 38-52-65-79-93 KG

SCALED LOADING AND VARIATIONS Scaled: (Ages 16-54) Men squat clean 43-52-61-70-83 kg. Women squat clean 25-34-43-52-61 kg, hanging knee-raises – Single Unders