Workouts of the week
9/3 – 15/3
HYBRID
STRENGTH
3 Sets
10-8 Incline Dumbbell Bench Press
6-8 Single Leg RDL
rest 90 sec
ENDURANCE
19 min EMOM
Min 1: 9-15 Cals Ski / Bike
Min 2: 15 American Swing 24/16 kg
Min 3: Max Burpees to Plate (max effort)
Min 4: rest
CrossFit
STRENGTH
Find 3 Heavy Reps of
A Back Squat
B. Weighted Pull Ups
Cap Time 25 min
METCON
10 min AMRAP
21 Air Squat
15 T2B
9 Burpees to Target
15 Air Squat after each round
HYBRID
STRENGTH
3 sets
6-8 Deficit Split Squat x side
8-10 3Point Dumbbell Row x side
ENDURANCE
3 Rounds 4 min ON / 1 min OFF each station
A.
4 Alt V-Ups / 4 Alt DB Hang Snatch
add 2 reps every round
B.
6 cal ski / 6 reverse Lunges (1 dumbbell o bodyweight)
add 2 reps every round
C.
8 Air Squat / 8 Hands Off Push Ups
add 2 reps every round
CrossFit
METCON
25 min AMRAP with a partner
3500 mt Row
in the remaining time
AMRAP IGYG
10 Dumbbell Push Press
10 American Swing
10 Box Jump
Add 2 reps each round
CASH OUT
3-4 sets
8-10 Renegade Row (no push ups)
10-12 Dumbbell Romanina Deadlift
HYBRID
STRENGTH
10 min Kettlebell Clean Practice
ENDURANCE
20 min Amrap with a partner IGYG
8 Single Arm KB Clean 3/3
8 Box Jump Over
10 Sit Up
10-15 Cal Bike
CrossFit
METCON
0-12
Find 3 Heavy Reps of Hang Power Clean
12-15
rest
15-30
15 min EMOM
Min1: 5Hang Power Clean (add 1 rep eahc round)
Min 2: 10-15 cals
Min 3: 20-40 Double Unders
Min 4: rest
HYBRID
STRENGTH
4 sets
6-8 Seated Shoulder Press
Max Banded Pull Ups (minimo 8 / max 12)
ENDURANCE
2 Rounds 2:00 ON / 0:30 OFF
A. Erg max Calories
B. Heavy Farmer Carry, every break = 5 V-Ups
C. DB Hang Clean & Jerk, every break = 5 Burpees OTD
CrossFit
POWER
6 Pendaly Row
6 Broad Jump
12 Sit Up Medball Throw
METCON
2 Rounds 2 min On 1 min Off (30 min)
A. Assault Bike
B. Medball Step Up
C. Erg
D. Burpees No Push Ups Broad Jump
E. Bodyweight Reverse Lunges
HYBRID
STRENGTH A
10 min with a parter
10 Chest Fly
15 Banded Face Pull
10-15 Double Crunch
STRENGTH B
10 min with a parter
10 Sumo Squat Pulse
10 Bridge Walk Out
20 Russian Twist
ENDURANCE
15 min Amrap with a parter
A: Row for mt
B: 10 Dumbbell Step Up (timer) (2x 20-12,5)
CrossFit
OPEN 26.3
ESP
¡Felicidades a todxs por sobrevivir (y brillar) en estos Open 2026! 💪
Que hayan estado llenos de logros, sudor compartido y recuerdos que no se olvidan… ¡y si hubo alguna caída, que sirva para reírnos juntos en la próxima clase! 😉
IT
Congratulazioni a tutt* per essere sopravvissut* (e aver brillato) in questi Open 2026! 💪
Che siano stati pieni di successi, sudore condiviso e ricordi indimenticabili… e se c’è stata qualche caduta, che serva per riderci insieme alla prossima classe! 😉
HYBRID
STRENGTH
METCON
CROSSFIT
METCON
Post-Open session decided by the Coach, based on what came up in 26.3.
HYROX
STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up
ENDURANCE
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps