DjxgoMqUUAEa4Jz

Miercoles 24 Abril

Warm up 
Mobility
Progression inverted burpee

Skill
Movements Of The Met Con

Met Con
3 rounds for time of:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees

End Of The Wod 

Stretching

 

23 abril 2019
2502B36B-49D9-4EAD-97E6-302FE7367F7A

Martes 23 Abril

Warm up 
Mobility

Skill 
Movements Of the Met Con
Test

Met Con
« Strict Fran »
21-15-9 reps for time of:
Thrusters
Strict pull-ups

End Of The Wod

Building Muscle

22 abril 2019
maxresdefault

Lunes 22 Abril

Warm Up

Mobility

+

Jefferson curl x10

Deadlift 1 leg x10

Superman  x10

 

Skill

Deadlift. Load Increase till  80%

 

Met Con

Deadlift 5-5-3-3-3-1-1-1-1 reps

End Of The Wod

Amrap 3’

Kettlebell snatch unbroken

21 abril 2019
0A6A1B2E-5930-4CAB-88AB-DF16D1DE6DCC

Domingo 21 Abril

Rest Day. Día de descanso.

Have a good day 😉😋

21 abril 2019
4-person-worm-games-h_1

Sabado 20 Abril

Warm Up

Mobility

Fun warm Up

Skill

Movements of the Met Con

Met Con

Team of 3

10 Rounds of Amrap of 4´each.

Push Ups Synchro

V.Sit Ups Synchro

Box Jump ( 1 of 3)

Lunges Synchro

Dumbell Snatch(1 of 3)

Air Squat Synchro

Pull Ups(1 of 3)

Burpees Synchro

Wall Ball(1 of 3)

Run together

End Of The Wod

Stretching

19 abril 2019
a527ca01-090d-41b1-9908-1c04ad989681

Viernes 19 Abril

Warm Up

Mobility

+

3 rounds: 200m row- 20 harlow (tempo 3-0-3-0)

Skill 

Movements of the Met Con

Met Con

3 Rounds

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

 

End Of The Wod

Have fun 😉

 

18 abril 2019
CrossFit-Games-picture

Jueves 18 Abril

Warm Up

General warm up

 

Skill

Building Muscle+ preparation Met Con

 

Met Con

Run 5,000 meters

 

End Of The Wod

Stretching

17 abril 2019
37b

Miercoles 17 Abril

Warm Up

Mobility

+

3 Rounds: 10 Scap pull- 10 Scap push- 10 Squats

 

Skill

Complex clean

1 Power Clean- 1 Front Squat- 1 Squat Clean

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

End Of The Wod

Amrap 3’

Burpees

16 abril 2019
boomeralredspencerhendelsnatch

Martes 16 Abril

Warm Up

Mobility

+

3 rounds

50 DU-5 front squats-5 push press-5 thrusters (empty bar)

 

Skill

Power snatch

+

Test of the Met Con

 

Met Con

3 rounds for time of:

15 power snatches
15 thrusters

End Of The Wod

Core Training

15 abril 2019
c2j2hbwusaarxuz-920×720

Lunes 15 Abril

Warm Up

Mobility

+

Fun Game

 

Skill

Shoulder press,

Push press,

Push jerk

 

Met Con

Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

14 abril 2019
C7E8FC31-94A8-47EB-8EFC-7B63A4BDB8CF

Sabado 13 Abril

Warm Up

Mobility

+

Amrap 5´. Complex: 1 Good Morning-1 Squat Jump-1 Burpee (2-3-4…)

Skill 

Movements of the Met Con

Met Con

Team of 2 

-24´Annie + Helen

Annie: 50-40-30-20-10 DU-Sit Ups

Helen: 3 Rft 400 m un-21 Kb Swing-12 Pull Ups

Partner 1 does Annie -Partner 2 does Helen and they change.

-10´Cash Out 200 Wall Balls

Max 3 reps each one.

End Of the Wod

Stretching

12 abril 2019
11866370_703585636441079_4933890504897082779_n

Viernes 12 Abril

Warm Up

Mobility

Skill

Technique strict muscle up

 

Met Con

3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row

End Of The Wod

Core Training

11 abril 2019
94070b90-d65b-4e24-a6e0-763d1d1c1b77

Jueves 11 Abril

Warm Up 

Mobility

+

5-4-3-2-1

Deadlift-back squat-shoulder press empty bar

 

Skill

Load increase on  3 movements

Met Con

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

End Of The Wod

Choose one of the 3  movements(50% of Rm)

AMRAP 6’

2 reps + 2 burpees

(+2 reps of each at each round)

10 abril 2019
45704DBB-5188-4557-AB21-FB86DE50B185

Miercoles 10 Abril

Warm Up

Mobility

+

Crossfit warm up

Skill

Technique hip back extension

 

Met Con

3 rounds for time of:

1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups

End Of The Wod

Stretching

9 abril 2019
back-squat-josh-bridges

Martes 09 Abril

Warm Up

Mobility

3 rounds : 5-10-15-20m shuttle sprint-10 squats-5 jumping pull ups

 

Skill

Back squat. Load  Increase  till 90% with 1 rep

(2 laying to standing rope climb between each round)

 

Met Con

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

 

End Of The Wod

Cardio

8 abril 2019
bodyweight+workout+handstand

Lunes 08 Abril

Warm Up

Mobility

 

Skill

Tecnical improvement  Toes To Bar

 

Met Con

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

 

End Of The Wod

Test Sorensen

7 abril 2019
55807407_2366405003411821_212008734010900480_n (1)

Sabado 06 Abril

Cumpleaños Feliz  CrossFit Portixol !!!

Dos Años Juntos 🙂  GRACIAS !!!

5 abril 2019
shutterstock_327573026-copie

Viernes 05 Abril

Warm Up

Mobility

Coordination row

Skill

Movements of the Met Con

 

Met Con

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

End Of The Wod

Stretching

4 abril 2019
images

Jueves 04 Abril

Warm Up

Mobility

+

3 Rounds

10 Jefferson curl- 10 Good morning- 10 Monckey fucker empty bar

 

Skill

Deadlift. Load Increase

 

Met Con

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes

 

3 abril 2019
2017080308045181_DAA_AN2I3526

Miercoles 03 Abril

Warm Up

General warm up

 

Skill

Emom 12’

  • 30 sec shuttle sprint / row,
  • 20” hollow hold
  • Stretch dynamique

 

Met Con

Run or row 5,000 m

Whichever sounds worse.

End Of The Wod

Stretching

 

2 abril 2019
A9FC045B-C2CD-48F5-A3E5-371CC6890B44

Martes 02 Abril

Warm Up

Mobility

+

Amrap 5’

20m KB marche OH bras D,

20m KB marche OH bras G,

10 Knee raises

Skill

EMOM 8’

  • 3 excentrique handstand
  • 2 laying to standing rope climb

 

Met Con

Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups

End Of The Wod

Core training

1 abril 2019
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Lunes 01 Abril

Warm up
Mobility
Barbell yoga

Skill 
Complex
2 power clean-2 front squat-2 squat clean

Metcon
3 rounds for time of:
15 squat cleans
15 ring dips

End Of The Wod
Stretching

31 marzo 2019
CxvDRV6UkAEtL_0

Domingo 31 Marzo

Ready ?!?  Listo ?!?

It´s the last sunday of the month…

Eso es el ultimo domingo del mes…

30 marzo 2019
Samurai-Team-2018052609460613_SDW_SW1_1790-e1527872519620

Sabado 30 Marzo

Warm Up

Mobility

+

3 Rounds: 5 Burpees-10 Good Morning-10 Tuck Jump

 

Skill 

Movements of the wod

 

Team Met Con

3 Amrap of 10´– Rest 2´between each

400m Run/400 m Row( one run-the other row)

24 Deadlift

42 Box Jump

End Of The Wod

Stretching

 

29 marzo 2019
img_0979

Viernes 29 Marzo

Warm Up

Mobility

+

3 rounds: 5 cal row-5 SDHP-5 push press

 

Skill

Movements of the Met Con

 

Met Con

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

End Of The Wod

Stretching

28 marzo 2019
8A4C88CA-EE73-4A25-8BC7-150C7E6F8BB5

Jueves 28 Marzo

Warm Up

Mobility

+

3 rounds : 30 DU-5 muscle clean-5 shoulder press

 

Skill

Load Increase 2 clean +2 jerk

 

Met Con

Clean and jerk 1-1-1-1-1-1-1 reps

End Of The Wod

Amrap 10’

1 clean and jerk 50%-1 box jump over

(+1 rep each round)

27 marzo 2019
FB_19_DUMBBELL-BENCH-PRESS_V.01

Miercoles 27 Marzo

Warm Up

Mobility

+

2 rounds: Scap pull 15 reps -Scap push 15 reps

Skill

Emom 9’

  • 5 DB bench press
  • 3 L pull ups
  • 200m row

Met Con

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

End of The Wod

Core training

26 marzo 2019
l-sit-jen

martes 26 Marzo

Warm Up

Mobility

General warm up

 

Skill

Front squat 4-3-2-3 reps

 

Met Con

3 rounds for time of:

1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row

End Of The Wod 

Stretching

25 marzo 2019
11836836_699679220165054_7359131406511975962_n

Lunes 25 Marzo

Warm Up

Mobility

+

Progression pistols

 

Skill

Technique strict muscle ups

 

Met Con

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg

End Of The Met Con

Core training

24 marzo 2019