Workouts de la semana
04/08 – 10/08
HYBRID
STRENGTH 🏋️♀️
Dumbbell Incline Bench Press 4 x 8
PUMP💪
3 Set
12 French Press
Max Push Ups
1 min rest
ENDURANCE 🔥
20 min Emom
Min 1: 12 Dumbbell Push Press
Min 2: 12/9 Cals
Min 3: 6 Devil Press
Min 4: 12/9 cals
CrossFit
STRENGTH 💪
Build 3 Heavy reps Of Thruster
*cap time 9 min
METCON 🔥
IN MY FEELINGS
0:00 to 9:00
Emom
5 C2B + 7 Burpees over the Bar
10:00 to 18 (cap time)
4 Rounds for Time:
12 Thruster (45/30)
4 Bar Muscle up
HYBRID
STRENGTH 🏋️♀️
Barbell Romanian Deadlift 4 x 6
PUMP💪
4 x 10 Feet Elevated Ring Row, 1 min rest
ENDURANCE 🔥
15 min Amrap T-2
50 KB Sumo Deadlift High Pull
50 Cals
50 Sit Up
50 Slam Ball
CrossFit
STRENGTH 💪
Strict Handstand Push Ups Strength Protocol
METCON 🔥
- 10′ to establish a heavy double
Segmented Power Clean* t&g
*2″ pause at the knee
- Every 6 minutes for 18 minutes
10-15 Kipping Handstand Push-up
80 D.U.
8 Clean (85-90% of part A)
HYBRID
STRENGTH 🏋️♀️
Every 90 sec x 4
A 10 Heels Elevated KB Front Squat 21X1
B Max Wide Strict Pull Ups UB
C 60 Heavy Carry/March*
*hug or farmer
ENDURANCE 🔥
12/15 min Emom
Min 1: 12/15 Wall Ball
Min 2: 12/15 cals
Min 3: 12/15 Burpees
CrossFit
STRENGTH 💪
Skill: Rowing Technique
METCON 🔥
FIGHT GONE GUAY
3 Rounds T-2 Alternating minutes (30 min) 1 min On 1 min Off
1′ Wall Climb
1′ D-Ball Clean
1′ Box Jump
1′ T2B
1′ cal. Row
HYBRID
STRENGTH 🏋️♀️
Single Arm Dumbbell Row 4 x 8
PUMP💪
3 sets
12/15 Seated Curl
12 Seated Bent Over Delt Raiser
ENDURANCE 🔥
20 min Amrap T-2
- 2 rounds
10 Hang Dumbbell Snatch, change arm every round
5 Dumbbell Box Step Up alt
- max metros erg
*switch when Athlete A completes the 2 rounds.
CrossFit
STRENGTH 💪
5 Sets for Quality
6-8 Nordic Fall
10/10 Banded deadbug
10 Glute Bridge Walk out
*rest 90 sec
METCON 🔥
16/19 min Emom
Min 1: 9-15 cal. Bike
Min 2: 10-15 Floor Press
Min 3: 40 sec Max distance Bear Hug Carry*
Min 4: rest
HYBRID
STRENGTH 🏋️♀️
Every 90 sec x 4
- 8/10 Hip Thrust
- Max Hanging Knee Raise into Hollow Body Hold
ENDURANCE 🔥
Every 2:30 min x 4
- 20 burpees to plate max cals
B 1 30 American Swing Sit Up max Tyson Push
B 2 40 Sit Up max Reverse Lunges
*ves alternando B1/B2 every round
CrossFit
STRENGTH 💪
- Tall Snatch
3×5; rest 60-sec
- Snatch Lift Off + Power Snatch + Overhead Squat
Every 90-sec x 10: 1+1+1
METCON 🔥
For Time
50 Dumbbell Power Snatch, alt (22/15)
25 Dumbbell Box Step Overs (22/15)
50 Burpees
25 Dumbbell Box Step Overs (22/15)
*10 minute cap
**only one DB on the step overs, hold any style
HYBRID
STRENGTH 🏋️♀️
Every 90 sec x 4
A 12 Box Step DownGlutes Focus 6/6
B 12 Cuban Press
C 1 min Plank
ENDURANCE 🔥
3-2-1 min of:
- Max cals erg
- Max shuttle run
1 min rest between exercices and intervalos