Workouts de la semana
23/2 – 1/3
HYBRID
STRENGTH
3 set
12 Bulgarian Squat 6/6 AHAP
12 Plate Z-Press
3 x 15 Plate French Press
METCON
5 Rounds for Time
21 Air Squat
12 Push Press
9 Burpees
CrossFit
STRENGTH
Deadlift 5 x 1.1.1
*minimo 2 min rest
METCON
16 min 90 sec Work 30 sec Rest
A: 5-7 Deadlift T&G 10-15 V-Ups
B: Max Effort erg
HYBRID
STRENGTH
4 sets
4-8 Strict Pull Ups
Max Banded Pull Apart
3 x 15 Hummer Curl
METCON
Every 5 min x 3
0-2 30/25 calorias erg
2-4 40/30 Wall Ball
4-5 1 min rest
CrossFit
STRENGTH
Build 1 Heavy Quality Rep
1 Clean 1 Hang Squat Clean 1 Jerk
METCON
For Quality
18-15-12-9-6-3 Clean & Jerk
6-9 Toes to Bar – K2C
6-9 Burpees Over the Bar
HYBRID
STRENGTH
12-15 min EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 25-35 UB DU
Min 3: rest
METCON
3 Rounds
10 Wall Walk
50 Chest to Bar
60 Cals
CrossFit
STRENGTH
3 x 8 Single Arm Dumbbell Row x side
3 sets
10-12 Goblet Narrow Squat Heels elevated
20-25 Weighted Crunch
METCON
14 min AMRAP
12 Hang C&J
12 Goblet Reverse Lunges
12 alt V-Ups
HYBRID
STRENGTH
Trap Bar Deadlift 6 – 6 – 4 – 4, 2 min rest between
METCON
15 min EMOM
Min 1: Erg
Min 2: KB Sumo DL High Pull
Min 3: Sit Up
Min 4: rest
CrossFit
STRENGTH
Back Squat 5 x 1.1.1
METCON
16 min – 45 sec On 15 sec Off
Min 1: Shuttle Run
Min 2: American Swing
Min 3: Push Ups
Min 4: Air Squat
HYBRID
STRENGTH
3 sets
8 Incline Dumbbell Bench Press
Max Diamond Push Ups
3 sets
10 Seated Bent over Reverse Fly
10/15 Single Leg Glute Bridge
METCON
In Team of 2
50-30-10
Hands Off Push Ups
Dumbbell Step Up
*16 min cap time
CrossFit
OPEN 26.1
HYBRID
CROSSFIT
METCON
For Time – T2
1000 mt Run o Erg
5 Rounds
5 Burpees Chest to Bar / chest to bar
10 Sit Up
15 Air Squat
1000 mt Run o Erg
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