EMOM – Crossfit Mentana

GW WOD – MONDAY 02.05.22 –”UNTILL THE END”

WARM UP

Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm

Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)

Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up

CONDITIONING

“UNTILL THE END”

EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)

M WOD – MONDAY 11.04.22 – “ MIKKO’S TRIANGLE”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP

On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike

CONDITIONING
“MIKKO’S TRIANGLE “

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

W WOD -WEDNESDAY 01.12.21 – “DEATH OF FIVE”

MOBILITY & WARM UP
1 min Bike+1 min Ski+1 min Assault Bike x 3 Rounds; then:
20 Shoulder Dislocates
10 Alternate Spiderman & Reach
5 Dynamic Squats
then:
3 Rounds not for time
3 Strict Pull-ups
5 Empty BB Shoulder Press
7 Empty BB Front Squats
10 Empty BB Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“DEATH OF FIVE”

From 0 to 5 Minutes
EMOM 5
5 Thrusters #35/25

From 5 to 10 Minutes
5 Thrusters #43/30

From 5 to 10 Minutes
5 Thrusters #52/40

Continue Pattern at #61/52 – 70/60 …
Untill Failure

GWM WOD – WEDNESDAY–20.10.21 – “MAGENTO”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow 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
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Over Head Squat

CONDITIONING

“MAGENTO”

EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees

WM WOD – MONDAY 01.02.21 – “ANOTHER TIME”

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 Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“ANOTHER TIME”

EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run

MG WOD – THANKS GOD IT’S FRIDAY 15.01.20 – “SPEED IS THE SOLUTION”

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:
7 Push Up
7 Wall Squat
7 Walkout
7 Warior Squat (each side)

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING
“SPEED IS THE SOLUTION”
EMOM 15’MIN.:
Max Reps AB-Mat Sit-up
Max Reps Reverse Lunge
Max Reps Double Under
*Rest 1 minute between
rounds

WMG WOD – WEDNESDAY 18.11.20 – “KANGAROO”

MOBILITY&WARM UP

10 Minutes For Quality

200 Meter Run
20 Plank March
10 Hip Bridges
5 Dynamic Squat Stretch
20 Flutter Kicks (count every 4)

SKILLS & SPECIFIC WARM UP

10′ Practice Double Unders

CONDITIONING

“KANGAROO”
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats #24/16
Min 2: Max Reps Double Unders
Min 3: 20 Sit Ups
Min 4: Rest

Score i max Double Unders

G WOD – “BREATH & BURN”– TUESDAY 21.07.20

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up

CONDITIONING
“BREATH & BURN”

FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE PUSH UP