CROSSFIT

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MONDAY

STRENGTH
4-5 sets
10 Close Grip Dumbbell Bench Press
Max Australian Pull Ups o Ring Row

METCON
4 Rounds For Time
10 Single Arm Hang C&J o Push Press
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
1 min rest

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TUESDAY

STRENGTH
4 sets
6 Back Squat
12 Romanian Deadlift, 30×1
*rest 90 sec

METCON
Amrap 15 min
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Box Jump

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WEDNESDAY

STRENGTH
A. 4 x 2 Hang Muscle Snatch + 2 Snatch Balance
B. 4 x 2 Snatch Lift-off + 2 Pull

METCON
5 Rounds for Time
15/12 calorie Bike
12 T2B
9 Hang Power Snatch, weight by feel

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THURSDAY

STRENGTH
4 sets
3-5 Weighted Strict C2B
20m Farmer / Front Rack Carry
10-15 Sit Up Throw to Partner

METCON
2 Rounds For Time
30 Synchro Pull Ups
60 Wall Ball
30 Synchro Down Up
60 cals

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FRIDAY

STRENGTH
Skill Review: Kipping HSP 10/12 min

METCON
25 min Emom
Min 1: Kipping Handstand Push ups
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 35/45 Double Unders
Min 5: rest

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SATURDAY

¡SURPRISE!

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HYBRID

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MONDAY

STRENGTH
Barbell RDL 4 x 10*
*progression de intensidad

PUMP
3-4 set with 45 sec rest
Max Dumbbell Floor Press
10 Crosslegged Glute Bridge x side

ENDURANCE
In 15 min T-2
2 Rounds for Time
40 Box Jump
20 D-Ball Clean
Amrap metros erg

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TUESDAY

STRENGTH
Suitcase Deficit Reverse Lunges 4 x 12 (6/6)
*heavy

PUMP
Emom 12 min
Min 1: 30 sec max Wide Ring Row
Min 2: 30 sec Goblet Wall Sit March
Min 3: rest

ENDURANCE
15 min Emom
Min 1: Max Down Up into Lunges
Min 2: 10 Wall Ball
Min 3: 20 sec Max Effort Erg

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WEDNESDAY

STRENGTH
Seated Dumbbell Shoulder Press
4 x 8 + 1 at Failure

PUMP
4 sets, 45 sec rest betwween
12 Sumo Squat Pulse Hamstring Curl o Nordic 3 x 12
5 Dumbbell Push Ups 5 sec pause at top

ENDURANCE
20 min 2 min On 30 sec Off rest alternating
A
15 Dumbbell Hang Clean & Press (2DB)
Amrap Shuttle Run
B
20 cals
Amrap Hands Off Push Ups

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THURSDAY

STRENGTH
Weigthed Strict Chin Ups 4 x 3-5 (20×3)
+1 max reps

PUMP
Single Leg RDL 8/8
Upper Body Press o Pull

ENDURANCE
2 Rounds
Run 500 mt
25 Weighted Step Up (50 cm)
Erg 500 mt
20 Alteranting V-Ups

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FRIDAY

PUMP
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
5 Bridge Walk Out

PUMP
3 sets, 30 sec rest betwewen
30 Bodyweight Russian Twist
15 Weighted Crunch
1 min Foreharm Plank

5 Rounds for Quality
10 Dumbbell Deadlift
10 Squat to Inchwarm Walk
30 Double Unders

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SÁBADO

STRENGTH ENDURANCE
16 min Emom
Min 1: 30 sec Max Effort Erg
Min 2: 10 Incline Bench Press
Min 3: 30 sec Max Effort Erg Broad Jump
Min 4: 30 sec Max Effort Kneeling Slam Ball

ENDURANCE
3 Rounds for Time T-3
1000 mt row
60 Core Pulse Up
60 Dumbell Front Squat