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)
DAY OFF!!!
Allenarmi un’ora al giorno, è garantirmi così un intervallo di silenzio tutto mio, è indispensabile alla mia salute mentale.
(Haruki Murakami)
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
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
WARM UP
4 Rounds Not For Time
20 Double Unders
20m Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups
MOBILITY & SKILLS
Shoulders – Handstand – Ring Dips
CONDITIONING
A) EMOM 10′
ODD – 20/30 sec L-Sit Hold on Bar
EVEN-60 Sec Plank
Rest 3′
B) “JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
WARM UP
4 Rounds Not For Time
10 Push Ups
15 Air Squats
10 Tuck Crunch
10 Walking Lunges PVC Pass Throughs
MOBILITY & SKILLS
Low Back – Shoulders – Clean Warm Up
CONDITIONING
A) Find in 10 Minutes 1 Rep Max of
Shoulder Press
Rest 3′
B) EMOM 20 Minutes
Even minute – 4 Hang Power Clean + 2 Jerk #90% of 1RM SP
Odd minute – 10 Toes to bar
WARM UP
20 Active Downward Dog / Alternate Toe Touch
30″ Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill
40mt Running Skips
20mt Lateral Squats (each side)
30″ Standing Leg Swing ( across) each leg
30″ Left Leg Cadence Drill
20 Active Downward Dog / Alternate Toe Touch
MOBILITY & SKILLS
Pose Running – Double Unders
CONDITIONING
A) Intervals
Run 8x200m
Rest 45 seconds between intervals
Rest 5′
B) Amrap 10′
Double Unders
WARM UP
Complete a 60 minute AMRAP of:
50 Pull Ups
100 Walking Lunges
10 Wall Balls #9/6
40mt Inch Worms
MOBILITY & SKILLS
Clean Warm Up
CONDITIONING
For Time
100 Squat Cleans #61/43
Rest 1 Min
Run 5k
Rest 1 MIn
100 Burpees Pull Ups
WARM UP
2 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Hamstring – Quad – Low Back – ROW
A) For Time
50-40-30-20-10
Cal Row
5-10-15-20-25
Push Ups
Time Cap 15′
Rest 5′ Then:
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 4 JANUARY 2017
WARM UP
5′ Practice Double Unders; Then, 3 rounds of:
7 Down & Ups
10 Knees to elbows
15 Air Squats
30 Mountain climbers
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat – KB Snatch
STRENGHT
5 Rounds
5-3-3-3-1
Behind the Neck Jerk
Rest as needed between lifts
CONDITIONING
5 Rounds For Time
20m Kettlebell Walking Lunge #24/16
(3x burpee penalty per drop)
5xarm KB Snatch #24/16