Tag: Palestra Monterotondo
WOM 150417 “VIA CRUCIS”
WARM UP
2 rounds
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Low Back – Shoulders
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
GW WOD 140417
WARM UP
20′ POWER YOGA FOR CROSSFIT
MOBILITY & SKILLS
Front Squat
CONDITIONING
For Time
6-9-12-18-12-9-6
Burpees Facing Bar
Front Squat #70/43
Time Cap 18′
ACCESSORY WORK
Superset 1:
Alternating DB Incline Bench Press 4×20
Renegade DB Rows 4×10-12
Superset 2:
Push-Ups 3×15-20
One-arm Lat Pull Ups 3×10-12/arm
M WOD 130417
WARM UP
2 Rounds Not For Time
30 Forward / 30 Backward Arm Circles On Walking Lunges
3 Upward Down Dog.
10 Kip Swings Off Pull-up bar.
10 Sit-ups.
5 Burpees.
MOBILITY & SKILLS
Burgener Warm Up
STRENGHT
12 minutes to find a 2 RM of:
Power Snatch
-Warm up as follows 5 with BB – 3 #60% – 2 #70%
-Aim for 3 to 5 working sets
CONDITIONING
3 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 30 seconds
Run 200m
Rest 1 minute
WMG WOD “CALVARIO” 120417
WARM UP
10x10m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
Complete all three parts of the workout. Rest 3 Minutes between each part. Score is the total number of reps completed for all three parts.
MG WOD 110417
WARM UP
3 Rounds Of:
15 Air Squats
5 Walkout + 5 Push Ups
15 Sit Ups
5 Alternate DB Snatches x arm
15 Toe Touch
MOBILITY & SKILLS
20 minutes Practice Muscle Ups/Chest To Bar
CONDITIONING
A) EMOM 8′
Odd- 8-10 Weighted Pull Ups
Even- 8-10 Strict Toes to Bar
Rest 2′
B) For Time
21-18-15-12-9
Ring Push Ups/Deficit Push Ups ( Plate )
*50 Double Unders before each set.
W WOD 100417
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy
STRENGHT
Back Squat
50%x3 – 60%x3 – 65%x3x2 – 75%x2x2 of 1RM
CONDITIONING
“James Wright”
For Points in 20 minutes
Overhead Squat @ 10 points
Thruster @ 5 points
Squat Clean @ 3 points
Deadlift @ 1 point
RX – Perform all movements with #60/40kg Barbell.
LI – Perform all movements with #60% BW
LII- Perform all movements with #40% BW
Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by points for each movement and totaling them all.
DAY OFF!!! 090417
DAY OFF!!!
Allenarmi un’ora al giorno, è garantirmi così un intervallo di silenzio tutto mio, è indispensabile alla mia salute mentale.
(Haruki Murakami)
GWM WOW 080417 – “THE CrossFit MENTANA TABATA WORKOUTS”
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Low Back – Shoulders
CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders
Eight Rounds of:
20 seconds of ‘all-out’ work followed by 10 seconds of rest
Total 4 minutes = 1 Rounds
Complete 1 Rounds, Rest 1′ and Repeat for 8 Time
WM WOD 070417
WARM UP
3 Rounds of:
20 DUs/ 50 SUs
20 Plate/DB Row
20 Plate Ground to OH
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Low Back – Deadlift
CONDITIONING
5 Rounds For Time
5 Deadlift #1.5 BW
400mt Run
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl