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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“CLEAN & JERK ”
Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean – Push Jerk
CONDITIONING
“TABATA 8 x 20/10”
Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements
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
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
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk
CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
*compare to 04.04.19
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
Mobility & Skills
Clean Warm Up – Push Jerk
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure
MOBILITY & WARM UP
2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)
CONDITIONING
“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk
Rx: Barbell #70% BW
MOBILITY & WARM UP
2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
SKILLS & SPECIFIC WARM UP
200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run
Following, one final warm up round, now at full intensity along with a weight change from #1 to #2
50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks
CONDITIONING
4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks
1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg
MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
5 Armbar x side
SKILLS
Sumo Deadlift High Pull – Jerk
Immediately into 2 Rounds on a Empty Bar Rest 1′
5 Good Mornings
5 Back Squats
5 Jerk (behind neck)
5 Stiff Legged Deadlifts
5 Sumo Deadlift
5 Shrug
CONDITIONING
A) Push Jerk 5-5-5-5-5
B) Sumo Deadlift High Pull 8-8-8
Us at the usual… We should stand but.. We can not resist …
Warm Up
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Shoulders Dislocate
10 PVC good Mornings
10 Cossack Lunges
Mobility & Skills
Burgener Warm Up
“CFM ABC”
For time
Run 400m
40 Back Squats #43/29
40 Front Squats
40 Overhead Squats
Run 400m
40 Shoulder press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Cleans
40 Hang Power Snatch
Run 400m
With this training, we at CrossFit Mentana, let’s take a step back in time to return to basics to re-establish the basics of our sport.
