Workouts de la semana
6/10 – 12/10
HYBRID
STRENGTH
Every 90 sec x 12
A. 12 Box Step DownGlutes Focus 6/6
B. 6-8 Single Arm Z-Press
C. 50 Bodyweight Russian Twist
ENDURANCE
For 18 minutes (partner workout)
A. 6 kb dead cleans into lunges
B. 15 calories on erg/assault
when both athletes have completed both stations
10 synchro alternating v-ups
CrossFit
STRENGTH
Every 90 x 6
1 Hang Clean
1 Full Clean
METCON
For Time – T2
3 rounds
1300 mt Row
D-Ball Clean 50/35 Kg
Cap time 21 min
HYBRID
STRENGTH
Dumbbell Incline Bench Press 5 x 5
PUMP
Every 90 sec x 6
A. 10 Seated Triceps Extension x side
B. 10 Weighted Plank Rotation x side
ENDURANCE
18 min 90 sec On 30 sec Off alternating A/B/C
A. Erg
B. Box Jump Over
C. Devil Slam Ball
CrossFit
STRENGTH
Every 2 min x 6-8
3 Jerk (2 Power + 1 Split)*
*empieza con poco peso, foco en la técnica
METCON
For Time
21-15-09
Deadlifts 70/50 kg
12-09-06
Push Jerks 70/50 kg
HYBRID
STRENGTH
Barbell Bent Over Row 12-10-8-Max
PUMP
12-10-8-Max
Dumbbell Curl + Pulse
Dumbbell Upright Row
ENDURANCE
20 min alternando A – B1/B2
A. 5 min erg / bike for mt
B1. 5 min Weighted Step Up (1 DB o Slam Ball)
B2. 5 min D-Ball Clean
CrossFit
STRENGTH
Weighted Pull Up build 3 RM of the day
Cap time 12 min
METCON
Every 2 min x 4
A. 14 x Cal Bike 14 Alt DB Hang C&J
B. 35/45 DU + Max Burpees C2B
HYBRID
STRENGTH
Narrow Strict Chin Ups 4 x max
PUMP
Every 90 sec x 6/8
B: 10 Elevated KB Front Squat 3″ pausa at bottom
C: 60 sec Heavy Carry/March*
ENDURANCE
18 min Emom Hyrox Capacity
Min 1: 5 Burpees to Plate
Min 2: 10 Wall Ball
Min 3: 10 cals
CrossFit
STRENGTH
4 sets
6 Back Squats + 6 Broad Jump
METCON
For Time
27-21-15-9
Box Jump Over Toes to Bars
HYBRID
STRENGTH
Hip Thrust 4 x 8
PUMP
8 min Volume Accumulation
10 V-Ups
30 Bodyweight Russian Twist
ENDURANCE
3 Rounds for time
18 Dumbbell Snatch
250 mt Run
CrossFit
STRENGTH
Build an Heavy set of this Complex
1 Low Hang Power Snatch
2 Power Snatch T&G
METCON
For Time
12-10-8-6-4-2
Power Snatch 45/35 kg
10-8-6-4-2
Strict Handstand Push Ups
HYBRID
STRENGTH
Every 90 sec x 9-12
A. 12 Arnold Press (bb o db)
B. 12 Reverse Lunges (kb o db)
C. 60/40 sec Hollow Hold
ENDURANCE
For Time T-2 Hybrid Endurance
500 mt Run
2 Rounds For Time T-2
60 Calories erg
30 Burpee Over the Box
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
HYROX STRENGTH
10-12 min Emom
Min 1: 40 D-Ball Hug Walking Lunges
Min 2: 5 Pull Ups o Max Australian Pull Ups
HYROX EDNURANCE
Flint – Hyrox Benchmark
5 Rounds For Time
20 cal Ski Erg
20 Box Jump
20 cal Row
HYROX
HYROX ENDURANCE
3 Rounds for Time
1000 mt Row / Ski
30 Wall Ball
30 Medball Walking Lunges
30 Burpees Broad Jump
*3 min rest between
**cap time 35