Workouts of the week
3/11 – 9/11
HYBRID
STRENGTH
Deadlift
Build 10 Heavy Reps, 15 min cap time
ENDURANCE
10 minute Bike/Row/Ski
*90 sec moderate 30 sec hard
-into-
10 min Amrap
15 Heavy Russian Swing
12 Tyson Push Ups
10 Alt V-Ups
CrossFit
TEST – ABSOLUTE STRENGTH –
30 min to Find
A1. 1RM Back Squat
A2. 1 RM Weighted Pull
*Ups / Strict Pull Ups / Chin Over the Bar Hold
METCON
For Time
21-15-9
T2B
42-30-18
Wall Ball 9/6
HYBRID
STRENGTH
Strict Chin-up 5 x Amrap 1-2 RIR
+
Every 90 sec x 8
8 Drop Lunges x side
12 Upright Row
ENDURANCE
For Time T-2
40-30-20
Cals
Front Squat
20-30-40
Cals
Renegade Row
CrossFit
STRENGTH
15 min Emom
Min 1: 3/5 Unbroken Bar Muscle Up – C2B
Min 2: 8-10 Single Arm 3-Point Row
Min 3: rest
METCON
For Time T-2
3 Rounds
80 Double Unders
20 Synchro Hang Dumbbell Snatch
10 Burpees Over the Dumbbell
Cap time 14 min
HYBRID
STRENGTH
Bench Press
Build 10 Heavy Reps, 15 min cap time
ENDURANCE
20 min Emom
Min 1: 12-15 cals erg
Min 2: 12 Reverse Lunges
Min 3: 12-15 cals erg
Min 4: 12-15 Tyson Push Ups
CrossFit
TEST – POWER STRENGTH –
10 min to find
1 RM Power Clean
TEST – STRENGTH ENDURANCE
3-minute AMRAP – Power Clean
0.75 Bodyweight
0.5 Bodyweight (Hang) – Beginner
METCON
Death By
Min 1: 11 American Swing
Min 2: 11 Down Up
Add 2 reps every 2 Rounds
HYBRID
STRENGTH
Dual Rack Kettlebbell Squat 4 x 10
Gorilla Row 3 x 8-10 x side
ENDURANCE
In 18 min T-2
5 Rounds
10 Synchro Hang Dumbbell Snatch
30 Wall Ball
Amrap cals in the remainign time
CrossFit
STRENGTH
Handstand Push Ups Review
METCON
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Strict HSPU
Min 3: 8 Step Up
9 min Emom
Min 1: 15 Calorias
Min 2: 3/5 Wall Walks
Min 3: 6 Step Over
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Kipping HSPU
Min 3: Box Jump Over
HYBRID
STRENGTH
3 sets
10-15 Seated Lu Raises
10 Assisted Single Leg RDL/side
40 sec Hollow Hold
+
3 sets
10-12 Seated French Press
10 Cross Leg Glute Bridge (deficit)
30 sec Side Plank
ENDURANCE
14 min For Quality
6 Inchwarm Plank Out
8 Weighted Step Up
14 cals
CrossFit
STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS
Every 90 sec x 5
1 Power Snatch 1 Hang Power Snatch 1 OHS
METCON
12 min Emom
Min 1: 35 sec Row 25 ses rest
Min 2: 35 sec Power Snatch 35/25 kg 25 sec rest
HYBRID
HYBRID WORKOUT
In Team of 3
5 K erg
After each interval, complete 10 Down Ups
– at min 25 –
15 min Amrap
15 Syncro Plate Ground to Overhead
30 Box Jump Over, change every 5 reps
60 Walking lunges, change every 10 reps
CrossFit
STRENGTH
Every 2 min x 8
1 Power Clean 2 Hang Squat Clean 1 Jerk
METCON
4 Rounds for Time
20 Hang Dumbbell Clean
30 Sit Up
40 Air Squat
HYROX
HYROX SKILL
Running/Erg Drills
+
3 x 500 mt run/erg for time
HYROX CONDITIONING
20 min Amrap
300 mt Ski o Row
Atleta 1 Farmer Hold o Bear Hug AHAP
Atleta 2 Ski o Row
– into –
Amrap
100 mt Walking Lunges
75 Sit Up
50 Doble Push Ups Burpees
25 Broad Jump
HYROX
HYROX BENCHMARK
Makintosh
25 min AMRAP 40 sec On 20 sec Off
Min 1: Wall Ball
Min 2: Remo
Min 3: Lunges
Min 4: Burpees
Min 5: V-Ups