CROSSFIT

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MONDAY

STRENGTH
Every 90 sec x 6
Rx/Performance: 2 Hang Squat Snatch
Open: 2 Hang Power Snatch

METCON
For Time
55 Double Unders
10-1
Power Snatch 50/35 kg
Burpees to Target
55 Double Unders

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TUESDAY

STRENGTH
Deadlift 6-4-4-2
2 min rest between

METCON
5 Rounds For Time
12 Dumbbell Walking Lunges
12 Toes to Bar
*time cap 12 min, performance sub 9

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WEDNESDAY

STRENGTH
Skill Review: Turkish Get Up 8/10 min
Skill Review: Handstand Push Ups 8/10 min

METCON
18 minute Amrap
18/16 Calorie Row
12 Weighted Box Step Up
4 Turkish Get-ups 2/2
2 Wall Walks
*use one dumbbell/kettlebell

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THURSDAY

STRENGTH
Find 3 Unbroken Reps of Ground to Overhead
12 min cap time

METCON
For Time
8-7-6
Ground to Overhead
Bar Muscle up / Jumping / 9 C2B
500 mt Run

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FRIDAY

STRENGTH
3 sets
8/12 Barbell Bicep Curls
8/12 French Press
Hanging Leg Raise to failure

3 sets
8/12 Tall Kneeling Leg Extension
8/12 Medball Leg Curl
Hollow Body Hold to failur

METCON
25 min Emom
Min 1: Wall Ball
Min 2: V-Ups
Min 3: Renegade Clean
Min 4: Air Bike o Erg
Min 5: rest

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SATURDAY

STRENGTH
A. Weighted Pull Ups 6 x 3
B. Strict Pull Ups 6 x 3*
el atleta puede hacer 5-6 strict pull ups C. Banded Pull Ups 6 x 4*
**2 sec pausa chin over the bar

METCON
Murph Prep
30 min Emom
Min 1: shuttle run o erg
Min 2: 15 Air Squat
Min 3: 10 Push Ups
Min 4: 5 Pull Ups
Min 5: full rest

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HYBRID

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MONDAY

STRENGTH
Back Rack Reverse Lunges 4 x 10*
*increas intensity from week 1

PUMP
4 sets, minimum rest (45 sec)
10 Barbell Pendaly Row
1 min Forearm Plank

ENDURANCE
4 Rounds for Time
250/200 mt run o erg
10 Burpees Broad Jump
*rest 30 sec after each round

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TUESDAY

STRENGTH
Dumbbell RDL 4 x 10*
*increas intensity from week 1

PUMP
B1 Glute Bridge Dumbbell Floor Press 3 x 10
B2 Deficit Single Leg Glute Bridge 3 x 10 x side

ENDURANCE
2 Rounds for Team of 2
50 cals
50 Plate G2O
50 Wall Balls

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WEDNESDAY

STRENGTH
Strict Pull Ups 4 x 5*
*1 set x mas reps
*3-5″ pausa chin over the bar 3-5 sec forehead at bar

PUMP
B1 Dumbbell HighPull 3 x 12
B2 Narrow Goblet Squat 3 x 12

ENDURANCE
15 min Emom
Min 1: 3-5 Renegade Row
Min 2: 6-10 V-Ups
Min 3-4: erg

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THURSDAY

STRENGTH
Seated Dumbbell Shoulder Press 4 x 8
*increas intensity from week 1

PUMP
10 min Volume Accumulation alt with a Partner
8 Seated French Press
8 Nordic Curl (squat)

ENDURANCE
5 Rounds For Time
20/18 calorias
12 Loaded Beast Push Ups
12 Weighted Box Step Up 50 cm / 15-10 kg

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FRIDAY

STRENGTH
3 sets
12 Bent Over Lateral Raise
15 Plate Front Raise

PUMP
18-15-12 Dumbbell Hammmer Curl

ENDURANCE
18 min 90 sec On 30 sec Off alt A/B/C
A Box Jump Over
B Erg
C Slam Ball into Reverse Lunges

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SÁBADO

ENDURANCE
T-4
A. 12 min Amrap T-2
10 D-Ball Clean
20 Navy Seal Partner Sit Up
30 Athletic Burpees

rest 90 sec

B. 12 min Amrap T-2
30 Cals Row
30 American Swing
30 Goblet Squat

rest 90 sec

C. 12 min erg for distance T-4
max 200 mt each athlet
performe 25 DU after each interval

el equipo se divide en dos gruipos de dos, cada grupo tiene que com pletar el bloque A y B, el bloqeu C se juntan todos los atletas