Palestra Palombara – Crossfit Mentana

G WOD – WEDNESDAY 13.03.19 – ”SACRIFICE”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Kipping – Pull Up

CONDITIONING

With a running Clock in 24 minutes perform:
Pull Ups – Box Jump Over – Air Squats
5-10-15 reps
   If you finish 5 rounds in 6:00, go directly into:
10-20-30 reps
   If you finish 3 rounds in 12:00, go directly into:
20-40-60 reps
   If you can finish 1 rounds by 18:00, switch to:
40-80-120 reps, then stop.

Rx Box#60/50

MG WOD – TUESDAY 05.03.19 – “CARONTE Vs JT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups

G WOD – WEDNESDAY 27.02.19 – ”BARBARA”

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 05.07.18

GM WOD – MONDAY 18.02.18 – “LOREDO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17

WMG WOD – SATURDAY 05.01.19 – “LI ZUFFIATELLI”

BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30

MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson

SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING “Li Zuffiatelli” For Time3 Rounds of Bear Complex Complete 3 times for 5 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Directly into…1,000 Row Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.

GW WOD – TUESDAY 18.12.18 – “Death By 8”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
3 Rounds:
200 mt Run
5 Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
Then
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“DEATH BY 8”
Every 2 Minutes on the Minute
8 Lateral Burpees
8 Power Snatches
8 Overhead Squats
Rx #53/35
Scaled #35/15
At the start of the clock, the athlete will begin the first two-minute round (0:00 to 2:00,) with their first set of eight.
Athletes will continue in this fashion for as long as possible until they are no longer able to complete the entirety of the 8/8/8 within the two-minute window.
This workout is scored as the total number of repetitions completed.
For example, if an athlete finishes round 6 at 11:47, and is not able to complete the next round, their score would be their total repetitions, and 11:47 would be recorded as the tie-breaker.

WMG WOD – THURSDAY 13.12.17 – “12 DAYS OF CHRISTMAS

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

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

G WOD – MONDAY 10.12.18 – “GO UP AND DOWN”

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
15 Double Unders
10 Slow Wall Squats
200 mt Run
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS & SPECIFIC WARM UP
3 Round
5 Air Squats ( Squat Jumps – Box Jumps ) Increase every round – 10 Push Ups – 15 Walking Lunges

CONDITIONING
5 rounds for time of:
20 Box Jump #60/50
40 Push Ups
60 Walking Lunges

G WOD – THANKS GOD IT’S FRIDAY 30.11.18 – 44 GATTI IN FILA PER TRE… –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups

CONDITIONING
” 44 GATTI IN FILA PER TRE…
…HAPPY BIRTHDAY MIRIAM”
For Time
Buy in 44 Box Jump Over
then 5 Rounds of:
30 Walking Lunges
11 Chest To Bar
20 Air Squats
18 Decline Push Ups (Plate) #25/15
Cash Out 44 Burpees over the plate

G WOD – TUESDAY 20.11.18 – “I HATE BURPEES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up

CONDITIONING
A) Complete as Many Reps as Possible in 7 minutes
Burpees Plate
This workout begins from a standing position. The Athlete will move from flat on the plate. #25/15

Rest exactly 3′ Then:

B) Bring Sally Up Push Up Test