Tag: Palestra Crossfit

WG WOD – HAPPY SATURDAY 16.01.21 – “EASY HOLLEYMAN”

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:
3 Strict Pull-ups
5 HSPU/BB Shoulder Press
7 BB Front Squats
10 Sumo Deadlifts High Pull

SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups

Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x wall ball + push press
5 x wall ball
Power Cleans (empty barbell, standing position)
3 x hang power cleans at above knee
3 x hang power cleans at just below knee
3 x power cleans at mid-shin
Handstand Push-ups
5 x push-ups
3 x kick-ups + 2 sec hold
3 x 1 handstand push-up (singles)
1 x 3 handstand push-ups
*When finished have members load their barbells and perform 3-5 reps at various loads up to
starting weight:
● #35/25
● #43/30
● #61/43

CONDITIONING
“EASY HOLLEYMAN”
20 rounds for time:
5 Wall Balls, #9/6
3 Handstand Push-ups
1 Power Clean

Time Cap 20 min

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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

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W WOD – THURSDAY 14.01.20 – “UPPER BODY”

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:
5 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk

CONDITIONING

“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes

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MGW WOD – WEDNESDAY 23.12.20 – “CHRISTMAS WOD OUT ”


MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-and Releas Push Up
R-ow
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2020 mt Row/Run

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GW WOD – TUESDAY 22.12.20 –”FANTASTIC”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar

CONDITIONING

“FANTASTIC“

AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar

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WMG WOW – SATURDAY 19.12.20 – “PAINFUL”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck) 
5 Stiff-Legged Deadlifts 

2 Rounds, steadily building in two items

2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over

CONDITIONING

“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over

CrossFit Commanders
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W WOD – THURSDAY 17.12.20 – “DEAD MAN DO FRONT SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy

CONDITIONING

“DEAD MAN DO FRONT SQUAT”

50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of

Front Squat #52/35

Then

BRING SALLY UP BACK SQUAT #50%BW

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WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”

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-PUSH JERK

CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.
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GW WOD –THANKS GOD IT’S FRIDAY 11.12.20 – “DOMINO”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

10′ PRACTICE HAND STAND PUSH UP

CONDITIONING
“DOMINO”
For Time:
30 Strict Hand Stand Push Ups
90″ Sec. Rest
60 Strict Press #35/25

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