h

Workouts of the Week 20.01 / 26.01

17/01

CROSSFIT


MONDAY

SKILL
Kipping Handstand Push Ups Review 12-15 min

METCON
For Time – T2
100 Kipping Handstand Push Ups
200 Double Unders
3000 mt Row
*22 min cap time


TUESDAY

STRENGTH
Back Squat
3 x 2.2.2

METCON
15 min EMOM
Min 1: 15 Cal bike
Min 2: 10 Front Squat – 6/7 RPE
Min 3: 2-6 UB Bar Muscle Ups


WEDNESDAY

STRENGTH
3-4 sets
6-8 Dumbbell SLRD
30 sec Side Plank each

METCON
In 12 min
40 mt Single Dumbbell OH Lunges*
Amrap
8 toes-to-bars
10 dumbbell hang clean and jerks 22,5/15 kg
14-cal. row
*cambio a 20 mt


THURSDAY

Skill
Every 2 min x 3-4
1-3 Turkish Get Up each side

METCON
24 min Amrap 35 sec On 25 sec Off
Min 1: NPUBP Pull Ups
Min 2: Shuttle Run o Erg (any)
Min 3: Box Jump Over


FRIDAY

STRENGTH
Push Press
3 x 3.3.3

METCON
18 min Amrap
15 Box Jump Step Downs 50/60 cm
12 Shoulder-to-Overheads 50/35 kg
12 Reverse Lunges


SATURDAY

STRENGTH
5 Rounds for Quality
5 Bench Press AHAP
40 Bear Hag D-Ball Carry
+
100 Crash Grip Curl and Press

METCON
12 min EMOM
Min 1: 10 Dumbbell Burpees Upright Row
Min 2: Ring Row
Min 3: Machine


GPP


MONDAY

STRENGTH
5 Sets
8/10 Bench Press
12/15 Dumbbell Romanian Deadlift 8 RPE
+
3 sets
10-12 Tall Kneeling Kettlebell Pullover

METCON
AMRAP 15 – T2
30 Hands Off Burpees
40 Air Squats
50 calories Erg


TUESDAY

STRENGTH
4 sets
8 Deficit Reverse Lunges x side
6/8 3 Point Dumbbell Row* x side

METCON
15 min Emom
Min 1: 15 Cals
Min 2: 15 Slam Ball
Min 3: 15/30 Double Unders


WEDNESDAY

STRENGTH
4 set
Amrap – 2 Strict Pull Ups
10 Arrested Superman Raise*
*sollevo el pecho y vuelvo a bajarlo
+
4 sets
10 Frontal + Lateral Raise
10 V-Ups

METCON
5/4 Rounds for Time
250 mt Row
15 Sit Up
10 Dumbbell Snatch alt 22,5/15 kg
*17 min cap time


THURSDAY

STRENGTH
4 sets
8 Dual Kb Squat AHAP, 30×1
10 MedBall Hamstring Curl
+
Core Killer 4/8 min max

METCON
5 Rounds – T2, relay style
21 Wall Ball
15 American Swing
9 Down Up


FRIDAY

STRENGTH
4 sets
10-12 Upright Row
10-12 Curl and Press 8RPE

4 sets
10 Single Leg Hip Thrust* each 8RPE
15-20 Crunch to Toes 8RPE

METCON
Every 90 seg x 12
1- 300/200m Ski Erg
2- 15-20 Push Ups
3- 20m Dball Walking Lunge


METCON CLUB


MONDAY

METCON
30 min AMRAP
500 mt erg*
3 Rounds
15 Air Squat or Goblet Squat
10 Lateral Slam Ball
5 Dumbbell Push Press each side
*pueden cambiar cada 3 rondas o comrparti una bike/row


TUESDAY

METCON
Cada 2 minutos alternado A y B x 4

A
In 2 minutos
10 Push Ups Renegade Row
10 Burpees No Push Ups Upright Row
10 Reverse Lunges + Curl
B
In 2 minutos
500 mt Row/Ski o 1000 mt Bike For Time

rest 3 min

20 min AMRAP T-2
18 D-Ball o Medball Deadlift
12 Prisoner Reverse Lunges
9 Push Ups to Chindpse*
1 Push Up, desde plank a childpose and back


WEDNESDAY

STRENGTH
4/5 sets
4/6 Rope Row x lado
40 mt farmer carry AHAP
*rest 2 min between

METCON
3 RFT (Cap 21 ?)
1km Run / Row / Ski o 2000 mt Bike*
20 Burpee + WB
(burpee pecho en medball + wallball a target)
*hace mucho frio para la gente salir sudada


THURSDAY

METCON
12′ EMOM
Odd: row for cals
Even: 10 Burpee no pushup Devil Clean // 20 Plate Russian Twist

12′ EMOM
Odd: ski for cals
Even: 20 Back Lunges // 20 Plate Row

12′ EMOM
Odd: bike for cals
Even: 20 Hand Off Push Ups // 20 Plate G2O

2′ rest between EMOM’S


FRIDAY

METCON
15 min AMRAP
250 mt Erg
10 Vups
10 Alternating Tuck Ups
10 Mountain CLimbers to Opposite Elbow

3 min rest

15 min AMRAP
250 mt Erg
10 KB Curl + Reverse Lunges + Halo*
5 Push Ups + Tall Plank Shoulder Tap**

3 min rest

15 min AMRAP
250 mt Erg
10 Squat Slam Ball Hug + Slam Ball
10 Sumo Slam Ball Deadlift* Jump
*no hace falta abrir demasiado, la pelota toca terra


SATURDAY

METCON
For Time – T2
1000m Ski
50 Kb Goblet Squat 32/24
50 Burpee Box Jump Over
1000m Row
50 American Swing
50 Burpees
2000m Bike
50 Push Ups
50 V-Ups
Tc: 35min