Palestra CrossFit Mentana

W WOD –THANKS GOD IT’S FRIDAY 23.04.21 – “SPIRITI DEL DUMBBELL”

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:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
9 DB Sit-ups #22,5/15
6 DB Power Clean #22,5/15
3 DB Push Jerk #22,5/15

CONDITIONING

“SPIRITI DEL DUMBBELL”
AMRAP 12′:
12 DB Sit-ups #22,5/15
7 DB Power Clean #22,5/15
5 DB Push Jerk #22,5/15

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

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 Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups

MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”

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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings

CONDITIONING
“ONE AND HALF”

For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges

W WOW – TUESDAY – 20.04.21 – “ISABEL”

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
Burgener Warm Up – Snatch

CONDITIONING

“ISABEL”*

For time:
30 Snatches #61/43

*compare to 26.11.20

MG WOD – MONDAY 19.04.21 – “WHO HAS MORE…”

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 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
3 Rounds not for time Minute
5 Scap. Retraction
4 Kip Swing
3 Pull Ups/Ring Row
10/8 Cal Row

CONDITIONING
“WHO HAS MORE…”

For Max Effort
Strict Pull Ups / Pull Ups / Ring Row
Push Ups
1k Row

Rest 5 minutes between
each effort

GW WOW – SATURDAY – 17.04.21 – “JUMP CARRY”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16

CONDITIONING
“JUMP CARRY”

4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16

M WOD -THANKS GOD IT’S FRIDAY 16.04.21 – “INTERVAL ROW“

WARM UP:
1 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

CONDITIONING

“INTERVAL ROW“

Each interval for time:
10 x 250m Row
Go every 3 minutes on
the minute

WG WOD – THURSDAY–15.04.21 – “PUNCH BALL”

MOBILITY & WARM UP

EMOM 16′
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
Squat Therapy – Mad Ball

CONDITIONING
“Punch Ball”

AMRAP 15 Minutes:
20 Wall Balls #9/6
10 Diamond Push Up

W WOD – WEDNESDAY – 14.04.21 – “BACK SQUAT”

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

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING

“BACK SQUAT”

Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single

WGM WOD – TUESDAY – “SHOULDERHEAD” – 13.04.21

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Burgener Warm Up-SNATCH -OHS

CONDITIONING
“SHOULDERHEAD”

10 rounds for time:
5 Power Snatch #35/20
5 Overhead Squat #35/25
5 Pull-ups
Run 100m