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Workouts of the Week 4.11 / 10.11

30/10

CROSSFIT


MONDAY

TEST: ABSOLUTE STRENGTH
1RM Back Squat
1RM Strict Pull Ups

METCON
For time:
9-15-21
DB Front Squat
Burpees Pull Ups
Time Cap 12 min


TUESDAY

TEST: POWER
1RM Power Clean

TEST: STRENGTH ENDURANCE
3-minute AMRAP Power Clean

METCON
12 min For Quality
7 T2B
9 Push Ups
12 Hang Power Clean 40/30
30 Double Unders


WEDNESDAY

TEST: AEROBIC POWER
2 K Row For Time

METCON
12/15 min For Quality
2 Wall Walks
10 V-Ups
2 Wall Walks
15 cals


THURSDAY

STRENGTH
16-minute EMOM
1 – 1-5 Bar Muscle Up o 5-10 C2B o 9-15 UB Pull Ups
2 – 12 Weighted Walking Lunges
3 – 30-45 sec Front Leaning Rest / Hollow (alternado)
4 – rest

METCON
19-minute EMOM (40 seg trabajo, 20 seg descanso)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest


FRIDAY

TEST: AEROBIC ENDURANCE
20 min Amrap
11 Box Jump-step down (50/60)
11 American Kettlebell Swings (24/16)
11 Calorie Row
11 Down and Up
11 Wallball (9/6)

STRENGTH
CORE o PUMP a elección del Coach


SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 Snatch 35/25
10 Burpee Box Jump Overs

Station B
10 Push Press 35/25
10 Box Jump Over

Station C
10 Front Squat 35/25
10 Cals Erg o 30 DU

GPP: Dumbbells


GPP


MONDAY

STRENGTH
4 sets (super set)
8 Incline Dumbbell Bench Press
12 Deficit Single Arm KB Split Squat (6/6)
3 sets
Máximo de Banded Triceps Extension (o French Press)
30 Russian Twist

METCON
5 Rounds for Time
20 Calorías
15 American Swing
10 Slam Ball

Cap time 22 min


TUESDAY

STRENGTH
4 sets
8/6 Dual KB/DB Sumo Deadlift (30×1)
Max Reverse Grip Australian Pull Ups
Max Curl Crush Grip

METCON
17 min AMRAP
12 Dumbbell Power Snatch
12 Box Jump Step Down
12 Down Up
12 Wall Ball


WEDNESDAY

STRENGTH
4 sets
10 Seated Shoulder Press
10 Hanging Leg/Knee Raise

METCON
21-18-15-12-9
Push Press (20/15)
Goblet Reverse Lunges
V-Ups
Cap time: 14 min


THURSDAY

STRENGTH
4 series
6/8 Wide Grip Pull Ups
6 Step Down por lado

METCON
19-minute EMOM (40 sec work, 20 sec rest)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest


FRIDAY

STRENGTH
3/4 sets
6/8 Hip Thrust
Max Dumbbell Floor Press

METCON
For Time – T2
50 – 40 – 30
Hands Off Push Ups
Calorías
Cap time: 15 min


SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 Dumbbell Snatch
10 Burpee Box Jump Overs

Station B
10 Dumbbell Push Press
10 Box Jump Over

Station C
10 Dumbbell Front Squat
10 Cals Erg o 30 DU