palestra crossfit monterotondo

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

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

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

WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

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
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

G WOD – THURSDAY 08.04.21 – ”“SEEMS EASY”

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:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Ring Dips/Bench Dips
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Kipping

C2B Pull-ups/Pull-up/Ring Row
5 scap pull-ups
5 ring row
5 kip swings
3 kipping pull-ups (chin over bar)
3 chest-to-bar pull-ups
Plank Holds
Perform a 10-15 sec hold

CONDITIONING
“SEEMS EASY”

For time:
18-15-12-9-6-3
C2B Pull-ups
Plank Hold, 1 minute

Time Cap 12 minutes

M WOD – TUESDAY 06.04.21 – “THE TOUR OF DEATH”

WARM UP:
2 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

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“SPEED ENDURANCE“

3 Rounds for Time
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.

M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“CALF DESTROYER“

4 rounds for time:
400 mt Run
75 Double Unders

W WOD – MONDAY 15.02.21 – “PAINT BALL”

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
10 Wall Ball Squat walkout
10 Wall Ball Push Press

SKILLS & SPECIFIC WARM UP

Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal

When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70

CONDITIONING

“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6

GW WOD – TUESDAY 09.02.21 –”BREAKS”

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Light Weight)
10 Burpees
10 Single Arm DB Front Rack Lunges (Change every 10)
10 DB Sit-ups, 30/20 lbs
10 DB Push Jerks (Change every 10)

CONDITIONING
“BREAKS ”

For Time:
40 Burpees
40 Single Arm DB Front Rack Lunges (Change every 10) #22,5/15
40 DB Sit-ups #22,5/15
40 DB Push Jerks (Change every 10) #22,5/15

GW WOD –THANKS GOD IT’S FRIDAY 05.02.21 – “CORE LAB”

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time:
10 Ab-Mat Sit Up
10 DB Snatch #22,5/15

CONDITIONING
“CORE LAB ”

For time:
30-25-20-15-10-5
Ab-Mat Sit Up
DB Snatch #22,5/15