CROSSFIT

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MONDAY

METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest

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TUESDAY

STRENGTH
Build in 10 min a heavy rep:
1 Power Clean + 1 Below The Knee Power Clean

• Paused 3 seg above the knee in the first rep
  +
  EMOM 10 min
  Min 1: 1 Power Clean
  Min 2: 1 Below the Knee Hang Power Clean
• 80% of Heavy Rep

METCON
For Time – T2
30-24-18
Hang power Clean (50/35)
Box Jump Over
Tc: 10 min

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WEDNESDAY

STRENGTH
Back Squat (Cluster)
6 x 6
*rest 3 min

METCON
AMRAP 12 min
9 Burpees
9 T2b
9 Db Thruster (15-10 kg)
*add 3 reps every 3 min

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THURSDAY

STRENGTH
4 sets
4 Weighted Strict Pull Up
8 Incline Db Bench Press
*rest 2 min entre sets

METCON
EMOM 16 min
1- 5 C2b + 5 Push ups + 5 Sit Ups
2- Rest
*add 1 rep after each Round. Ex: 6/6/6, 7/7/7 ….

Scaled: start at 4 reps. add 1 rep after 2 Rounds

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FRIDAY

STRENGTH
Every 90 seg x 6
2 Hang Squat Snatch + 1 Overhead Squat
*Start at 50/60% of 1RM Snatch

METCON
AMRAP 2min On 2min Off x 4
12 Cal Erg
6 Overhead Squat (50/35)

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SATURDAY

METCON
For Time- T2
200 DU
50 Deadlift(100/70kg)
50 HSPU
1000m Erg
40 SHSPU
40 Deadlift (120/85)
1000m Erg
30 Deficit SHSPU
30 Deadlift (140/100kg)
200 DU

Rx: Abmat HSPU, HSPU, Abmat SHSPU (80/55-100/70-120/85)

Intermedio: Push Ups, Hand Release Push Ups, Abmat HSPU (60/40-80/55-100/70)

Scaled: Knee Push Ups/ Push Ups (40/25-60/40-80/55)

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GPP

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MONDAY

METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest

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TUESDAY

STRENGTH
4 Sets (every 3 min)
8/8 Kb Gorila Row
12 Medball Hamstring Curl
*rest 90 seg
+
3 sets
15 Weighted Crunch
1 min plank
1 min rest

METCON
AMRAP 15 min – T2
30 Cal erg
30 American Swing (24/16)
60 Sprinter Mountain Climbers

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WEDNESDAY

STRENGTH
4 Sets
10-8-8-6
Db Bench Press
8-6-6-4
Dual Kb Squat
*Paused 2 seg in the bottom Position
*rest 2 min

METCON
Tabata
1 Box Jump
2 Erg
3 Hands Off Push Ups
4 Erg
Completa un tabata completo 8 x 20 sec work antes de pasar al otro movimiento

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THURSDAY

STRENGTH
Trap Bar Deadlift
5 x 5 (30×1)
*rest 2/3 min

METCON
EMOM 15 min (50 On 10 Off)
Min 1: Max Shuttle Run / Max Erg
Min 2: Max. D-Ball Deadlift / D-Ball Clean
Min 3: Rest
*cada ronda alterna entre Cal Ski y Shuttle Run, y entre Deadlift y Clean

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FRIDAY

STRENGTH
3 Sets
12/9 Chin Ups
Max. Diamond Push Ups
*rest 2 min
+
3 Sets
30 Seg Crush Grip Guns Hold
12 Standing Pullover

METCON
5 Rounds For Time
12 Sit Up
12 Box Jump Over
12 Reverse Lunge
12/10 Cal Erg
cap time 15 min

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METCON CLUB

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MONDAY

METCON
AMRAP 18 min
40 Cal Ski
20 Dball Clean 40/30
20 Burpee Broad Jump
40 Vups

Rest 2 min

AMRAP 18 min
40 Cal row
20 Dual DB/Kb Front Squat
200 m Run
40 Box Jump over

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TUESDAY

METCON
Every 3 min x 12
a)
16 Cal Ski
16 Kb Sumo Deadlift High Pull

b)
16 Cal Row
16 Slam Ball

c)
16 Cal Bike
16 Db Push Press

• debe sobrarte mínimo entre 45 y 60 segundos para descansar

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WEDNESDAY

STRENGTH
EMOM 12 min
1- 8/8 Db Suitcase Reverse Lunge
2- 30 Seg Arrested Superman Hold
3- Rest

METCON
AMRAP 12 min
250/200m Row/ski
10 Db Single Arm Devil Press

rest 2 min

AMRAP 12 min
500/400m Bike
10 Db Box Step Up

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THURSDAY

STRENGTH
10-8 min Volume Accumulation
15 Ring Row
20 Hollow Rocks

METCON
EMOM 30 min
1- 12 Cal erg
2- 16 American Swing
3- 12 Cal erg
4- 16 Renegade Row
5- 12 Cal erg
6- 16 Medball Russian Twist

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FRIDAY

STRENGTH
4 Sets
40m Kb/Db Farmer Carry
12 Floor Press Glute Bridge
*90 seg rest

METCON
AMRAP 13 min
15 Push ups
15 Cal Erg

rest 2 min

AMRAP 13 min
15 Db Deadlift
15 Cal Erg

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SATURDAY

METCON
For Time – T2
500 m Run
150 Cal Ski/Row
100 Wall Ball
500 m Run
100 Wall Ball
150 Cal Ski/Row

*Los equipos que hagan Remo empiezan directamente en este y acaban con Carrera.