CROSSFIT

MONDAY
Strength
Strict Shoulder Press
5, 5, 4, 4, 4
*rest 2 min between Rounds

+

Accessory
Every 90 sec x 4
. 5/5 1kb turkish sit ups
. 5 High Box Jump

+

Metcon
For Time
. 15/15 Kb Snatch 24/16
. 21 Box Jump
. 12/12 Kb Snatch
. 21 Box Jump
. 9/9 Kb Nnatch
. 21 Box Jump

—

TUESDAY

Strength
Back squat
3 – 3 – 2 – 2 – 1 – 1 @32×1

+

Metcon
15´EMOM
. M1: 30″ max effort assault*
. M2: max MB clean
. M3: rest

—

WEDNESDAY

Strength
Every 90 sec x 6
. 20 sec Hollow Hold + 4-10 Kipping T2B

+

Metcon
20´AMRAP T2
. 50 DU /80 SU cada 1
. 15 Russian Swing Sincro @24/16
. 3-5 Strict Pull Ups

—

THURSDAY

Strength
Every 2’30» sec x 5
. 5 Hang Power Clean (no T&G, pausa 2″ en catch)
. 10 Front Reverse Lunges
. 15 Superman Rocks

+

Metcon
Every 45 sec x 15 Sets
. Even: 8-10 Burpees
. Odd: 8-10 Wall Balls

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

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SATURDAY

Strength
12 min – 90 sec Work 30 sec Rest
Even: 5-10 Strict Ring Dips – Wall Sit in the remaining time
Odd: 5 -10 pike push ups – Lateral Step Up Over in the remaining time

+

Metcon
For Time
27-24-21
. Back Squats @50% 1RM
. Box Jump Over
*200m run between sets

---

GPP

MONDAY

Upper Body
12´EMOM:
M1: 12/16 Alternating Dual Kb o Db Arnold Press
M2: 12-15 Banded Pull Apart
M3: 40 Plate Russian Twist
+
Shoulder/Core Finisher
Every 90 sec x 4 Sets
. 10 plate turkish sit ups
. 10 plate GTOH
+
Metcon – Team Intervals
21-18-15-9
. American Swing
. Cal row
*cap time 14

—

TUESDAY

Lower Body
Every 2´30″ x 5
COMPLEX:
. 4 Dual/Goblet squats T32X1
. 4 Dual/Goblet squats T11x1
. 10/15 Side Bend each side or 30 mt Farmer Walk

+

Accessory
Every 2 min x 3
. 12/12 side lying leg lift (PVC a lo largo de la pierna)
. 20-30″ prisoner superman rocks

+

Metcon
. M1: 50 sec Row – Bike
. M2: 50 sec Sit Up
. M3: 50 sec Air Squat
5 segundos menos en cada set

—

WEDNESDAY

Total Body Pump
16 Sets: 30″ On 30″ Off
. S1: max cal assault
. S2: max 2 hands KB floor press
. S3: max KB sumo DL
. S4: max V ups / tuck sit ups

+

Metcon
AMRAP 16
. 12 Burpees Hands Off Push Ups
. 10 Box jumps Step Down
. 200m run

—

THURSDAY

Core
12´EMOM
. M1 6-10 Row Pike Up / Body Saw
. 20 sec Side Plank Down Up
. 30-40 sec Kb Crunches / Crunches

+

Metcon
Every 90 sec x 10 sets
. Even: 200/150m Row
. Odd: 20-30 Db C&J @22´5/15

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES