21B08BE8-8405-48A8-8E38-9639E600FB2A

Domingo 18 Agosto

Rest Day ! Día de descanso !

Have a beautiful day !!!

Que teneis un dia precioso !!!

 

17 agosto 2019
shutterstock_618510350

Sabado 17 Agosto

Warm Up

Mobility

Skill

Movements of The Met Con

Met Con

Team Of 2. 3 Rounds 

Amrap 5´

20 DB Snatch Synchro

15 WallBall Synchro

10 Toes To Bar Synchro

2´Rest

Amrap 5´

6 Power Clean Synchro

12 Box Jump Synchro

18 Cal Row

16 agosto 2019
Ring-Dips

Viernes 16 Agosto

Warm Up

Mobility

4 rounds

200m row-8 knees push-ups-8 ring row

Skill

4 Sets

12 Single leg box step-ups (each side)

12 One kettlebell single leg deadlift (each side)

Max time for L-sit

Rest 90’’/ set

Met Con

Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

End Of The Wod

Row 

3’ On / 1’30 Off

2’ On/ 1’Off

1’ On

15 agosto 2019
img_0923

Jueves 15 Agosto

Warm Up

Mobility

Amrap 6’

200m run-15 air squat-2 wall walk

Skill

Movements of the Met Con

Met Con

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

14 agosto 2019
37b

Miercoles 14 Agosto

Warm Up

Mobility

3 rounds: 10 rolling back-10 barbell jefferson curl-10 barbell good morning

Skill

Pausing Deadlift

Load Increase with 3 reps till 70%

1 pausing deadlift (2 second knees and 2 seconds knees going back down) + 2 deadlift

Met Con

E3min

Deadlift 1-1-1-1-1 reps.

1 rep: 75%; 1 rep:80%; 1 rep:85%; 1 rep:90; 1 rep:95%

1’ Wall-sit after each rep

End Of The Wod

For time

21 American swing -6 x 15m shuttle sprint

15 American swing -6 x 10m shuttle sprint

9 American swing -6 x 5m shuttle sprint

13 agosto 2019
chest-to-bar-pull-ups

Martes 13 Agosto

Warm Up

Mobility-4 rounds

10 scap pull-20m KB overhead walk (right)-10 KB shoulder press (right)-20m KB overhead walk (left)-10 KB shoulder press (left)

Skill

On the min x 8 rounds

Odd: Complex = 1 shoulder press, 2 push press, 3 push jerks (gamme montante)

Even: round 1:10 ring row; round 2: 5 strict pull-ups; round 3: 5 kipping pull-ups; rounds 4: 5 L-chest-to bar pull-ups

Met Con

For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

End Of The Wod

On the min x 12min

Min 1: 15’’ front scale + 15’’ back scale (right)-Min 2: 30’’ hollow rock

Min 3: 15’’ front scale + 15’’ back scale (left)-Min 4: 30’’ hollow arch

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

Lunes 12 Agosto

Warm Up

Mobility

4 rounds

40 DU

10 muscle clean

20’’ hollow hold

Skill

Load increase Power Clean

Weight for the Met Com

Met Con

3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

End Of The Met Con

Stretching

11 agosto 2019
palma-mallorca-majorque-immobilier-espagne-1

Domingo 11 Agosto

Rest Day ! Día de descanso !

Have a good day ! Que teneis un buen día !

10 agosto 2019
bcb097ab69c09e471bdbcc53c1acd6e4-sport-motivation-crossfit-motivation

Sabado 10 Agosto

Warm Up

Mobility + Fun Warm Up

Skill

Movements of the Met Con

Met Con

«Team Glenn» 2.0 by CrossFit Portixol

40 Clean and Jerks

1 Mile Row ( 200 m Row x 8; alternate each 200 m Row with partner)

60 Pull Ups

1 Mile Row ( 200 m Row x 8; alternate each 200m Row with partner)

100 Burpees

*Split up and alternate work with partner. One Bar per Team

9 agosto 2019
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Viernes 09 Agosto

Warm Up

Mobility

2 rounds: 10 scap pull + 10 scap push

3 rounds: 10 knee push-ups + 10 ring row

 Skill

Technique bench press + load increase for the Met Con

Progression Chest to bar

 Met Con

For time:

21 bench press,

21 strict chest to bar,

Run 800m,

15 bench press,

15 strict chest to bar,

Run 800m,

9 bench press,

9 strict chest to bar,

Run 800m

End Of The Met Con

Stretching

 

8 agosto 2019
maxresdefault

Jueves 08 Agosto

Warm up

Mobility

Emom 6’

Odd : 50 DU

Even : 5 front squat-5 push press- 5 ring row

(emom: second round ring row one arm, third round 5 thrusters and ring row one arm)

 Skill

Thruster load increase

Then

Test : 5 thrusters + 1 legless rope climb

 Met Con

3 rounds for time:

10 thrusters 155/105lbs,

3 legless  rope climb ascent and descent (5m)

 End Of The Wod

Landmine circuit

6 kneeling press,

8 bent over row,

10 one leg deadlift

 

7 agosto 2019

Miercoles 07 Agosto

Warm Up

Mobility

3 rounds with Row

5x legs-5x legs and chest-5x legs chest and arms

200m run 

Skill

Prepare row + Tabata (3 rounds)

20sec row, 10sec rest,

20sec handstand hold, 10sec rest,

20sec plank hold, 10sec rest,

20sec support on ring, 10sec rest

 Met Con

For time:

2 min handstand hold,

500m row,

2 min plank hold,

500m row,

2 min support on ring,

500m row

 End Of The Wod

3x 1’ ON / 1’ OFF

Walking overhead on your site ( knees hight of hips)

6 agosto 2019
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Martes 06 Agosto

Warm Up

Mobility

With wallball, amrap 5’ :

5 jefferson curl-5 good morning-5 wallball hug squat-10’’ hollow hold

Skill

Load Increase on The movements.

Met Con 

CrossFit Total 

Back squat 1 rep,

Shoulder press 1 rep,

Deadlift 1 rep

End Of The Wod 

Amrap 3’

Max Burpees

5 agosto 2019
l-sit-jen

Lunes 05 Agosto

Warm Up

Mobility

Emom 9’

1) 150m row

2) 10 rollout 

3) 10 SDHP empty bar

Skill

Sumo deadlift high pull 5×3 reps 

Met Con

4 rounds for time :

500m row,

L-sit, from the ground, for same time as row

End Of The Wod

 Amrap 5’

Kb swing russe 10 reps

Kb goblet squat 8 reps

Kb strict press 6 reps

4 agosto 2019
1B224727-6DDA-407B-B278-7FE85DB40D4D

Domingo 04 Agosto

Rest Day. Have a beautiful day !!!

Día de descanso. Que teneis un Día espectacular !!!

4 agosto 2019
muscle-up

Sabado 03 Agosto

Warm Up

Mobility

Fun Warm Up

Skill

Movements of the Met Con

Met Con

Amrap 30

 

400 m Run

5 Bar Muscle Ups

10 HSPU

20 Lunges Kb

40 Sit Ups

2 agosto 2019
cfinvitational

Viernes 02 Agosto

Warm Up

Mobility

Skill

Movements of the Met Co

Met Con

Emom 40´

1’ MAX CalRow

1’ Max Box Step Up

1’ Max Farmer Walk

1’ Plank

1 agosto 2019
Ring-Dig-Collage_3-1024×576

Jueves 01 Agosto

Warm Up

Mobility

Emom 8’

1’ Max KB swing

1’ 15 push ups

1’ 20 wall balls

1’ 25 DU/ SU

Skill

Technique Pull Up/Dip

Met Con

3 rounds for time of:

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

End Of The Wod

Tabata

Hollow hold / Arc Hollow with Pipe

 

31 julio 2019
samdancer-ranchdeadliftladder-e1469111215610-1280×720

Miercoles 31 Julio

Warm Up

Mobility

2 Rounds

250m Row

10 Good Morning

10 Rowing Bar

10 KB Deadlift

Skill

Load Increase Deadlift

Met Con

1 Round each 3´(with more weight)

Deadlift 15-12-9-6-3 reps

60% / 65% / 70% / 80% / 90%

Row recovering

End of the Met Con 

Emom 10’

3 Deadlift  + Max burpees

30 julio 2019
maxresdefault

Martes 30 Julio

Warm Up

Mobility

3 Rounds

12 reps. Alternating Tall Kneeling KB Push Press (6 each side)

10m. Reverse Quadruped Crawl

30´´ each side Feet Elevated Side Plank

Skill

Practice handstand push ups / free

 

Met Con

For time:

L-sit for a total of 5 minutes.

Practice controlled descents from a handstand for the rest of 20 minutes.

29 julio 2019
pullup2

Lunes 29 Julio

Warm Up

Mobility

3 Rounds

10 scap pull

10 single leg “plate” jump Right

10 single leg “plate” jump Left

20” Handstand hold

Skill

3 Rounds

6-8 KB Rack Drop Lunge (each leg) 70-75%

10-12 KB Bench press in the floor alt 60-65%

10-15 Split Stance Single Arm Russian Swing (each arm) 60-65%

1´30 between each round

Met Con

«Strict Nicole»

Complete as many rounds as possible in 20 minutes of.
Run 400 meters
Max-rep strict pull-ups

 

28 julio 2019
10BCB8C6-23AC-4882-BEAE-3E095962E70D

Domingo 28 Julio

Estamos abiertos! Os esperamos ! Listos para entreanar?!?

We´re Open! We´re waiting for you ! Ready to train ?!?

27 julio 2019
3ac95a6652ff544451c492752f7cb175

Sabado 27 Julio

Warm Up

Mobility

Fun Warm Up

Skill

Movements of The Met Con

Met Con

Team of 2

E4MOM-10 Rounds

100 Front Squat

100 Toes To Bar

Each 4´begins with 200 m Walking Farmer (100 m each one)

 

26 julio 2019
benchmarkwod-annie-crossfitwereld

Viernes 26 Julio

Warm Up

Mobility

2 Rounds

30’’ Simple under (Quick)

30’’ Spiderman and reach

30” Simple unders (High)

30” Reverse Lunge

30” Double unders

30” Wall Squat

Skill

Practice DU

6 Rounds

Double Unders  30” On / 30” Off

Met Con

For time

150 DU

5 rounds: 15/12 cal row-400m run

Then

150 DU

End Of The Met Con

Tabata 

Ring Row Hold / Handstand Hold(change each Round )

 

25 julio 2019
5B172930-5791-4EDD-9E63-11F14AAFB0A1

Jueves 25 Julio

Warm Up

Mobility

3 Rounds: 10 scap push-10 scap pull-10 curl biceps -10 rotation externe

Skill

Tecnique Rope Climb

3 Rounds

10-12 reps alternate  de KB Rack Drop Lunge

30’’ Rest

6-8  Single Arm KB Torso Row

30’’ Rest

20- 30’’ Single leg wall sit each leg

90’’ Rest between each Round

Met Con

3 rounds for time of:

15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box

 

24 julio 2019
crossfit2

Miercoles 24 Julio

Warm Up

Mobility

Emom 8’

2 x 3 muscle clean

2 x 3 power clean (2’’ pause down)

2 x 3 squat clean (2’’ pause down)

2 x 3  thruster (2’’ pause at The top)

 

Skill 

8rm thruster

E2mon 12’

Met Con

For time: 

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

23 julio 2019
img_0977

Martes 23 Julio

Warm Up

Mobility

3 Rounds

10 Shoulders Dislocation

10 Wrists Extension

10 Ring Row with grip muscle up

10 Push Ups

Skill

Work of transition ( Muscle Up)

5  Rounds

20’’ On / 40’’

Met Con

5 rounds for reps of:

2 minutes of strict muscle-ups
3 minutes of rest

End Of The Met Con

Amrap 4´

Max Bar touch burpee

22 julio 2019
img_1226

Lunes 22 Julio

Warm Up

Mobility

2 Rounds

5 Wall squat tempo 3/1/3/0-10 OHS PVC -20m 2 Kettlebells Overhead Walk -10 Side plank right-10 Side plank left

Skill 

Technique Overhead Squat

Load Increase (75-80%)

Met Con

E3mom 

Overhead squat 5-3-3-1-1-1 reps

1’ of row after each round

 End Of The Met Con

 Amrap 8’ –Team 2 (A.Work-B.Rest. And Change)

 2 Burpees

4x5m Shuttle sprint

8 Russian swing 32/24kg

21 julio 2019
F95B67DC-CD1D-4A77-9797-658D46A6A04C

Domingo 21 Julio

Rest Day ! Have a sunny day !!!

Día de descanso. Qué tenais un Día con sol !!!

20 julio 2019
C7E8FC31-94A8-47EB-8EFC-7B63A4BDB8CF

Sabado 20 Julio

Warm Up

Mobility

Skill

Movements of the Met Con

Met Con

Team Wod(2 partners)

E4MOM. 10 Rounds

25 DU

7 T2B

14 Box Jumps

21 Wall Balls

25 DU

If you don´t finish en 3.30´: 5 Burpees Synchro

 

19 julio 2019
clean1

Viernes 19 Julio

Warm Up

Mobility

Emom 8’

2 Snatch pull

2 Muscle snatch

2 Hang snatch (pause 3’’ reception)

2 Power snatch (pause 3’’ reception)

Skill

E2Mom

3 rounds:

  1. 2 power snatch 70%
  2. 1 power snatch 75%
  3. 1 power snatch 80%

 

Met Con

«Cindy»

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

 

 

 

 

 

18 julio 2019