ONLY ONE SPECIAL CLASS TODAY AT 10.30
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 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
CONDITIONING
TEAM WOD
“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run
MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull 2 Rounds 4 Burpees 4 Kb Sumo Deadlift High Pull 10 Cal Row 10 Double Unders 1 Rounds Of Cindy
CONDITIONING
“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy
*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.
With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.
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WARM UP
20m Bear Crawl
10 Push-Ups Hand Release
10m Crab Walk
20 Jump Squats
20m Burpee Broad Jumps
30 Mountain Climbers
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy
*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.
With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.
DAY OFF!!!
La forza non arriva dalle vittorie. La lotta e le sfide sviluppano la tue forze. Quando attraversi le difficoltà e decidi di non arrenderti, quella è forza.
“ARNOLD SCHWARZENEGGER”
WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
CONDITIONING
“OCCHIO DI FALCO TABATA BIRTHDAY WORKOUT”
For Total Reps in 44 minutes
Tabata Double Unders
Tabata Burpees
Tabata Kettlebell Swings #32/24
Tabata Calorie Row
Tabata Chest To Bar
Tabata Shoulder Press #43/29
Tabata Calorie Bike
Tabata Double Unders
Tabata Thrusters #43/29
Nine 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 9 Time
WARM UP
3 Rounds Not For Time
250 mt Row
10 Leg Box step-ups #50
10 Ball Clean #9/6
10 Hand Release Push-Ups
10 Sit-Ups
MOBILITY & SKILLS
Dynamic Stretch – HandStand Push Ups
CONDITIONING
“THANKSGIVING SAMPLER PLATTER”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings #24/16
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls #9/6
30 Sit-Ups
Then, 1 Round of:
50 Burpees
HALLOWEEN WOD… CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…
WARM UP
MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts
“TEAM MURPH”
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
The Wod will be held by friends of CrossFit Sabina on their invitation in the afternoon of today …
WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy
STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%
B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%
C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%
CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.
WARM UP
3 Rounds Not For Time
20 Circle Arms ( Both Side )
20 mt Bear Crawl
20 Flutter Kicks (count 4)
100 mt Relax Swim (Free)
MOBILITY & SKILLS
Dynamic Stretch – Crawl – Butterfly
CONDITIONING
For Time
200 m Swim
25 Single Arms Kettlebell Thrusters #24/16 (Right)
30 Push Ups
400 m Swim
30 Push Ups
50 Single Arms Kettlebell Thrusters #24/16 (Left)
200 m Swim
