Workouts of the week
13/10 – 19/10
HYBRID
STRENGTH
Dumbbell Incline Bench Press 4 x 8
PUMP
Seated French Press 3 x Max (minimum 12)
Tabata Tall Plank Shoulder Tap
ENDURANCE
15 min Amap
6 Slam Ball
9 Hands Off Push Down Up
12 calorias Erg
CrossFit
STRENGTH
Front Squat 4 x 6
METCON
For Time
45 Thruster 35/25 kg
30 Chest to Bar
45 G2O 35/25 kg
30 Pull Ups
HYBRID
STRENGTH
Single Leg Romanian Deadlift 3 x 8
PUMP
Barbell Hang High Pull 3 x 12
ENDURANCE
15 min Emom
Min 1: 15 Russian Swing
Min 2: 10 cals
Min 3: 5 Box Jump Over
CrossFit
STRENGTH
Every 2:30 sec x 6-8
1 Snatch Pull, 2 sec pause above knee
1 Snatch Pull
1 Snatch, any style
METCON
3 min On 90 sec Off x 5
12 Alternating Dumbbell Snatch
12 Toes to Bars
Max reps Wall Balls
HYBRID
STRENGTH
Mixed Grip Pull Ups 4 x 8-10 (4/4-5/5)
2 sec pausa at top
PUMP
8 min Volume Accumulation
Standing Kettlebbell Curl x Max
Hollow Rock x 10
ENDURANCE
In 16 min
Buy in: 50 V-Ups Synchro
then
Partner A: 200 m Row
Partner B: Front Rack Hold 2 KBs (24/16 kg)
Switch every 200 m
CrossFit
STRENGTH
Bar Muscle Up Review
Kipping Handstand Push Ups Review
METCON
Nate
20 min Amrap
2 Muscle-ups
4 HSPU
8 KB Swings
*KB, 32/24kg
HYBRID
STRENGTH
Hip Thrust 4 x 6
PUMP
Barbell Roll Out 3 x 10
ENDURANCE
For Time T-2
4 Rounds
30 Wall Ball
20 Cals
10 Synchro Sprinter MC
CrossFit
STRENGTH
Bike Power Intervals
6 x 45 sec On 45 sec Off
METCON
Emon 18 min
Min 1: 15-12 Cal Bike
Min 2: Renegade Row
Min 3: max UB Double Unders o Cross Over
PUMP
Coach’s choiche
HYBRID
STRENGTH
15 min Volume Accumulation
12 Alt Dumbbell Bench Press
12 Gorilla Row
6/10 Hanging Knee Raise
ENDURANCE
In 9 min
1-2-3-4.. D-Ball Clean
2-4-6-8.. cals
In 9 min
2-4-6-8..
DB Front Squat
Hands Off Push Ups
Sit Up
CrossFit
STRENGTH
Clean find 2 Heavy Reps
METCON
In 14 min
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Burpees over Bar
+
1 Rep Max Clean
HYBRID
STRENGTH
Every 90 sec x 6
A. 12 Reverse Lunges (kb o db)
B. 60/40 sec Hollow Hold
Every 90 sec x 6
A. 12 Renegade Row
B. 60/40 sec Forearm Plank
ENDURANCE
2 Rounds For Time T-2
50 Calories erg
40 Burpees Broad Jump
20 min cap time
CrossFit
METCON
In teams of 2
3 x 10 min Stations
Station A
10 DB Snatches
10 Burpee Box Jump Overs
Station B
10 DB Push Press x side
10 Box Jump Over
Station C
10 DB Front Squat
10 Cals Erg
HYROX
HIROX INTERVALS
12 min – 90 sec On 90 sec Off
10 Wall Ball + AMRAP Ski-Erg
+
12 min – 90 sec On 90 sec Off
5/7 Burpees Broad Jump + AMRAP Row
HIROX ENDURANCE
12/14 min Amrap
15/12 cals Bike Erg
12 Dumbbell Goblet Reverse Lunges 22.5/15
9 Down Up
HYROX
HYROX STRENGTH
10 min For Quality
20 m Weighted Quadruped Walk
5 Strict Pull-Ups
HYROX ENDURANCE
30 min Amrap
20 cals Row o Ski
20 Weighted Lunges (pelota encima del hombro)
20 Burpees Broad Jump, 1 mt (una loseta)
200 mt run