Workouts of the Week 4.11 / 10.11
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