Tag: Palestra CrossFit Mentana

GWM WOW – SATURDAY 11.08.22 – “MULTIPLE CHIPPER”

MOBILITY & WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP

EMOM 10

5 Power Snatch #75% 1RM

CONDITIONING
“MULTIPLE CHIPPER”
For Time
30 Alternate DB Snatch #22.5/15
30 Toe To Bar
60 Cal Row
30 Toe To Bar
30 Alternate KB Snatch #22.5/15

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MG WOD -WEDNESDAY 10.08.22 -BENCHMARK “ANNIE”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

EMOM 10′
Odd : 5/10 Double Unders•
Even : 5 V Up

CONDITIONING
“ANNIE”*

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

target time 10 min – time cap 12 min

*compare to 01.04.22

COOL DOWN

3 Set:

:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up

Rest 1′

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W WOD – TUESDAY 09.08.22 – HEAVY DAY “HANG POWER CLEAN & JERK”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“HANG POWER CLEAN & JERK”*

Every 3 min per 27 min
10-5-3-1-1-1-3-5-10

CrossFit Northern California Regional 2012
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GWM WOW – SATURDAY WOD 06.08.22 “ WESLEY’S WOD”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up – Hand stand Push Up

CONDITIONING

“WESLEY’S WOD”

  • For Time (with a Partner)
  • Buy-In:
  • 56 Box Jump-Overs #60-50
  • Then, 22 rounds of:
  • 5 Handstand Push-Ups
  • 27 Double-Unders
  • 3 Power Cleans #52.5-35
  • Cash-Out:
  • 1,108 meter Run

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W WOD – THURSDAY 04.08.22 – HEAVY DAY “SPLIT JERK”

MOBILITY & WARM UP

On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

buil in 7 min first attempt

CONDITIONING
“SPLIT JERK”*

Every 3 min per 27 min
10-5-3-1-1-1-3-5-10
Split Jerk

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GW WOD – TUESDAY 02.08.22 –“MANGO”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day

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M WOD – MONDAY 01.08.22 – “BLUE RASPERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing – Running Warm Up

CONDITIONING
“BLUE RASPERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Row
200m Run

Active recovery

:30 Bike Erg-Ski Erg ( easy )
:20 Plate Shoulder to Overhead #10/5
walking until start

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MWG WOD – SATURDAY WEEKLY CHALLENGE 30.07.22 “SEALS”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run

1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder

CONDITIONING

“SEALS”

For Time (with a Partner)

Buy-In: 2,006 meter Ski Erg

Then, 15 Rounds of:

12 DB Thrusters #2×22.5/15

10 Stone Over Shoulders #70/45

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.

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