CROSSFIT

MONDAY

STRENGTH
5 x 3 Max Broad Jump (1.1.1)
*rest minimum 1 min 
+

Every 2 min x 5
1 Power Clean 2 Hang Power Clean 1 Jerk
*focus on Cycling and Speed 

METCON
For Time In Team of 3 
150 Cal Row – 120 
300 Double Unders – SU x 3
150 S2O 40/25  kg 

—

TUESDAY

5 sets
20-30 sec Free spotted Handstand Hold
+
5 sets
3-6 Kipping HSPU, 30×1 tempo
*kick up cada rep

METCON
18 min Emom
Min 1: 3-6 Wall Walk
Min 2: 12 Dumbbell Snatch
Min 3: 15/12 cal Bike

—

WEDNESDAY

4 sets
6 Back Squat 
6 Weighted Pull Ups  ( AMRAP – 2 )
*rest 2 min

METCON
9 min Amrap Ladder of 3
6 Chest to Bar – Pull Ups – Banded C2B
6 Overhead Squat 50/35 – 40/25 kg

—

THURSDAY

15 min Volume Accumulation
40 mt Heavy Farmer / Bear Hug Carry
12 Dumbbell Bench Press
10 Hollow Rock

METCON
5 Rounds for Time
20 American Swings 32/24 kg
10 Burpee Box Jump Overs 50/60 cm
*15 minute cap *performance sub 12

—

FRIDAY

Row
2 min On 2 min Off x 4
*increasing effort every 40 sec

METCON
25 minute AMRAP
200 mt Run
10 Kipping toes to Bar
6 Sandbag over the Wall*
*1 rep + every Round

—

SATURDAY

Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wall Ball (20/14)
Row 750m*
75 Dumbbell Snatch (22/15)
*Partner must hold a plank position whilst the other one is rowing, if they break they must alternate

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GPP

MONDAY

STRENGTH
Every 2:30 min x 5 / 12 min Volume Acc
6 Single Arm Z Press each
6/8 Single KB Rack Reverse Lunges
30 sec Side Plank each

PUMP
Emom 8 min
Min 1: 10-12 Standing French Press
Min 2: 10 S. Leg Foot Elevated Glute Bridge

—

TUESDAY

STRENGTH
15 min Emom
Min 1: 40 sec Wall Sit
Min 2: 8-10 Dumbbell Row*
Min 3: 40 sec Hollow Hold
+
3 set
Max Leg Extension
20 Weighted Crunch
40 Russian Twist

METCON
15 min Emom
Min 1: 12 Single Arm Hang Snatch (6/6), 22.5/15
Min 2: 15/12Cal Row
Min 3: 12/15 Slam Ball

—

WEDNESDAY

STRENGTH
5 x 3 Max Broad Jump (1.1.1), no son seguidos
+
4 sets
6-8 Dual Kb Deadlift
10-12 Kb Crush Grip Floor Press

PUMP
3/4 sets
5/10 Hanging Leg Raise
12/15 Chest Fly
*rest 60 sec

METCON
2 min On 1 min Off x 4/5
3 Hands Off Burpees
9/6 Cal Bike
12 American Swing 24/16 kg

—

THURSDAY

TEST STRENGTH PREPARATION
Pull Ups Test Preparation
3-5 Strict Pull Ups
10 V-Ups
+

PUMP
3 sets
Max Curl, minimum 10
Max Banded Pull Down minimum 15
*rest 60 sec between

METCON
In 14 min
500 mt Run
Ladder of 2
Squat Jump / Air Squat
Knee to Opposite Elbow
Ches to Ring Row*
*anillas a contacto con el pecho en la top position

—

FRIDAY

POWER ENDURANCE TEST PREP
2 min On 2 min Off x 4
*increasing effort every 40 sec

METCON
25 minute AMRAP
200/150 mt Row
5 Burpees over the Plate
5 Plate Ground to Overhead 20/15 15/10 kg
5 Plate Sit Up 
*1 rep + every Round