Workouts de la semana
8/12 – 14/12
HYBRID
STRENGTH
In 15 min T-2 Volume Accumulation
4-6 Strict Chin Ups
12 Reverse Lunges
30 mt Farmer Carry UB*
*utlizar las mancuernas o kettle de los lunges
ENDURANCE
8 Rounds T-2
25 cals Ski o Row
20 Wall Ball
20 Push Ups
10 Burpees No Push Ups Broad Jump 100 cm
35 min cap time
CrossFit
HYBRID
STRENGTH
Dual Rack Kettlebbell Squat 5 x 8
Single Arm Row 4 x 8/8
ENDURANCE
15 min AMRAP (T2)
40 cals (switch 10/10/10/10)
30 inverted rows
40 wall balls
30 inverted rows
Score: total rounds + reps
CrossFit
STRENGTH
Deadlift 5 – 4 – 3 – 3 + 1 Drop Set*
*10% less
METCON
5 Rounds for Time
15/12 Calorie Row
12 mt Single Arm OH Walking Lunges
9 Toes to Bar
HYBRID
STRENGTH
Incline Bench Press 5 x 6
ENDURANCE
In 20 min (Team of 2)
80 Weighted Burpee Step-Ups
Switch every 20 reps
Once all 80 Step-Ups are completed:
Erg for meters
Switch every 150 m
CrossFit
STRENGTH
In 12 min cap Time Build to a Heavy:
1 Hang Power Clean + 2 Power Clean
METCON
For Time
20 Hang Power Clean 70/50
60 Wall Ball 9/6 kg
20 Power Clean 70/50
40 Wall Ball 9/6 kg
Amrap Hang Power Clean 90/60
time cap 14 min
HYBRID
STRENGTH
Chin Ups 5 x Max 2 sec pausa at top
after each set
10-12 Wall Supported Curl
10-12 Standing Lateral Raise
ENDURANCE
In 20 min
10 Rounds (1 round each)
5 Dual Dumbbell Snatch
150 mt erg
into
amrap erg RPE 6-7, change every 200 mt
CrossFit
STRENGTH
Strict Bar Muscle Up
METCON
10 min 40 sec On 20 sec Off alt
Min 1: Burpees Box Jump Over
Min 2: Dumbell Snatch alt
10 min 40 sec On 20 sec Off alt
Min 1: Weighted Step Up
Min 2: Hang Clean and Jerk
*2 min rest between
Score is Total Cals and reps
HYBRID
STRENGTH
Sumo Deadlift 5 x 6
ENDURANCE
In 14 min
Atleta A: 6 Dual KB Push Press 12 Front Rack alt, Reverse lunges
Atleta B: erg at 7 RPE
Into
8 min Emom
Min 1: 100 mt erg sprint
Min 2: 8-10 Army Plank Crawlers
CrossFit
STRENGTH
Thruster
5 – 4 – 3 + 1 Drop Set* AMRAP
*10% less, minimo 2 min rest
METCON
10 Rounds for Time
6 Thrusters (45/30 kg)
8 C2B / Pull Ups
Cap 10 min
HYBRID
HYBRID WORKOUT
18 min Team of 2
Atleta A: 450/400 mt Row
Atleta B: 10 Dumbbell Bent Over Row 5-10 Dumbbell Push Ups
18 min Team of 2
1200 mt Run – 200 mt each
50-30-10
Burpees no Push Ups
Partner Sit Up
CROSSFIT
STRENGTH
Min 1-2: 3 Wall Walks
Min 3-4: Max UB Double Unders (top of the min)
Min 5-6: rest
Min 7-8: 4 Wall Walks
Min 9-10: Max UB Double Unders (top of the min)
METCON
12 min – 90 sec On 30 sec Off
A. Air Bike o Erg
B. Amrap: 5 Dumbbell DL* 10 Dual Dumbbell Hang Snatch
*sumo stance
12 min – 90 sec On 30 sec Off
A. Air Bike o Erg
B. Amrap: 5 T2B 10 Air Squat
HYROX
HYROX CONDITIONING
28 min Emom
Min 1: 10-15 Wall Ball
Min 2: 5-10 Burpees no Push Ups Broad Jump
Min 3: 10-15 cals Erg
MIn 4: 20 Lunges / 15 Sit Up*
*alternating each Round
HYROX STRENGTH
10 min Volume Accumulation
1-5 Pull Ups / Spotted Pull Ups
10 Hollow Rock
10 Push Ups
10 Tall Plank Shoulder Tap
20 Frog Pump
HYROX
HYROX CONDITIONING
For Time Cap Time 20 min
30 – 20 – 10 – 20 – 30
Cal Row / Erg / Bike x 2
Wall Ball
Burpees
From min 20 For Quality
30 – 20 – 10
Reverse Lunges + Dumbbell Curl (peso livianos)
Push Ups
Vups