3CF7099F-13AF-45A5-83D8-2E527E30F48A

Martes 07 Abril

Warm Up

AMRAP x 5 Minutes

:30 Jumping Jacks

10 Backpack Hang Power Clean

10 Backpack Strict Press

10 Alt. Lunges

10 Air Squats

Home Workout 

AMRAP x 16 Minutes *

10-15-20-25…and so on

BackPack  Hang Power Cleans

Up-Down Backpack Jump Overs

*1:00 Jumping Jacks after each full set

Finisher

3 Sets

5/5 One arm pull Plank Hold 2/4/2 /1  ( tempo)

5/5 1/2 Kneeling Strict Press 5/1/5/1 (tempo)

5/5 One Leg Deadlift  4/1/4/1 (tempo)

6 abril 2020
390E648D-6E81-4D3C-A2E7-0A1B4492B874

Lunes 06 Abril

Warm Up

2 Rounds
1:00 Skipping

10 Up-Downs

10 Backpack Deadlifts

10 Backpack Thrusters

1:00 Jumping Jacks

 

Home Workout

AMRAP x 20 Minutes
10 Burpees

30 Mountain Climbers or :30 High Knees

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

Finisher

3 Sets
:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

15/15 Single Leg Kick Backs

15/15 Clam Shells

5 abril 2020
5943A20D-678A-44DE-9543-E84D27732F28

Domingo 05 Abril

Warm Up

3 Rounds

10 Groiners- 10 Pike to Push Up- 10 Bootstrappers- 10 BackPack  Gobelet Squat – 10 BackPack Push Press-10 Up&Down- 10 VSit Up/ Tuck Up

 

Home Workout

EMOM x 5 Minutes
MIN 1 – 10 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)
-Rest 1:00-
EMOM x 5 Minutes
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20)
-Rest 1:00-
EMOM x 5 Minutes
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)

Finisher

8’ ( :20 work :20 rest)

Diamond Push Up/ Chair Dips

Biceps Curl ( BackPack or bottles of water)

 

4 abril 2020
04ACDA96-567F-4621-B6ED-4C7C07D76880

Sabado 04 Abril

Warm UP

3 Rounds
10/10 SL Glute Bridge

5/5 Turkish Sit-Ups  light BackPack

10 Russian BackPack Swings

10 BackPack Reverse Lunges

Home Workout

3 Sets
2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Up*
*Switch arms at the 1:00 point

1:00 Rest b/ each set

Finisher 
3 Sets
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press

3 abril 2020
67DD07F2-9C5A-44F2-9376-B29D5EDEDF9D

Viernes 03 Abril

Warm Up

1’ Skipping

Amrap  5’

10 BackPack Deadlift

10 BackPack Push Press

5 Up-Down Over BackPack

 

Home Workout

AMRAP x 12 Minutes

10 Backpack Ground to Overhead

5 Burpee Over Backpack

10 Reverse Burpee
(Score is Rounds + Reps)

Finisher 

3  Sets 

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

2 abril 2020
9A4DE706-7438-4C81-93C5-0E9C400B0C03

Jueves 02 Abril

Warm Up

2 Rounds

1’ Jumping Jacks

10 Groiners

10 Front Lunges

10 Reverse Lunges

20 Mountain Climbers

 

Home Workout

For  Time

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*
*Opposite knee to opposite elbow

Finisher

Emom 12’ 

L-Sit

Inchworm+Push Up

Plank Hold

Bent Over Row

 

1 abril 2020
FBF5D55E-A245-4672-82E3-9DFCCE378190

Miercoles 01 Abril

Warm Up

4 Rounds

10 Slow Arm Haulers
8 Bootstrappers
6 Push-Up to Pike
4/4 Single Arm Suitcase Deadlift

Home Workout

5 Rounds For Time
30 Burpees
20 Backpack Sumo DL
1:00 Backpack Overhead Hold

Finisher

3 Sets

20 Flip Flop Alternated

20 Lateral Plank Rotation Alternated

20 Floor Wipers

31 marzo 2020
A78804A5-BE30-44B1-A350-C80340186796

Martes 31 Marzo

Warm Up

EMOM x 6 Minutes
MIN 1 – :50 Single-Unders
MIN 2 – :50 Alt. Step-Ups
MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
*In the second round, switch to alt. Plank rotations

Home Workout

EMOM x 15 Minutes
MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation (Score is Total Reps Each Round)

Finisher
TABATA

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

30 marzo 2020
64E97CDD-7ACD-490C-82B6-EBF10B97D9FF

Lunes 30 Marzo

Warm Up

1 Round

20 Du/S/ Knees Up- 10 BackPack Front Squat -5 Burpees Over BP

1 Round 

20 Du/S/ Knees Up- 10 BackPack Shoulder Press  -5 Burpees Over BP

1 Round

20 Du/S/ Knees Up- 10 BackPack Thruster  -5 Burpees Over BP

 

Home Workout

AMRAP x 14 Minutes

1’ Skipping Front + 1’ Skipping Back
20 Backpack Thrusters
10 Burpees Over Backpack
(Score is Rounds + Reps)

Finisher

3 Sets
10  Curl + Press

20 Alt. BackPack Slide

30 Russian Twist

29 marzo 2020
62C22B6C-4880-4C92-91E5-E3EBEB1D7508

Domingo 29 Marzo

Warm Up

Emom x 10

1’ Plank

10 Up&Down

20 Squat

20 Strict Press

20 Bent-Over-Rox

Home Workout 

21-15-9

Burpees

Push-Ups

Lunges

Finisher

Stretching

28 marzo 2020
8BC13917-534A-4CC5-B300-AD430AFF0848

Sabado 28 Marzo

Warm Up

3 Rounds

10 Shoulder Taps- 10 Alternated Groiners-10 Bootstraps-10 Alternated Lunges

3 Rounds

5Up&Down- 5 Inchworm+Push Up- 5 Lunge Jump-5 Hollow Rocks

 

Home Workout

3 Rounds

50 Jumping Jacks

50 Jump Squats

50 Sit Ups

50 Burpees

 

Finisher

Tabata (alternated movements)

V-Ups- Hollow Arch Hold

Tabata ( right – left alternated) 

Lateral Plank

 

27 marzo 2020
9407DED7-1569-4121-BA77-052CAA2E9903

Viernes 27 Marzo

Warm Up

3 Rounds

10 Samson Stretch Twist

10 Inch Worm+Push Up

10 Squat

Home Workout 

20-16-12-8-4

Burpees

Thrusters BackPack

Sit-Ups

Finisher

3 Rounds

25 Hip Thrusts

30 Bulgarian Squats BackPack

25 Floor Press BackPack

26 marzo 2020
10AB5BD9-7BDF-4D57-B460-29033080E1F9

Jueves 26 Marzo

Warm Up

Happy Song. ( https://youtu.be/ZbZSe6NBXs)

During The Music you do Jumping Jacks.

Each time you hear « Happy » do a Up & Down.

 

Home Workout 

Air Squat. Sally Up ( https://Youtu.be/6A2V9Bu80J4)

Rest 2 Minutes 

Push Up Sally Up

Finisher

3 Rounds

20 Plank ( Feet Open-Close)

20 Dead Bug

 

25 marzo 2020
046E3D68-DE47-4B8A-8D11-EE6A92996CEB

Miercoles 25 Marzo

Warm Up

4 Rounds

10 Cat Cow

10 Alt Groiners+ Pike

10 Inch Worm

10 Hold Squat+Rotation

 

Home Workout

3 Rounds

100 Thrusters / 50 ( Scaled)

70 Push- Ups / 35 (Scaled)

100 Air Squats / 50 (Scaled)

Finisher

Tabata (2)

Numero 1: Wall Squat- Hollow Hold ( alternate movements)

Numero 2: Plank- Hollow Arch ( alternate movements)

 

24 marzo 2020
CFM-AB-Mat-sit-up

Martes 24 Marzo

Warm Up

Amrap 8’

5 Bootsrap Squat -10 HighLow Plank- : 20 Wall Squat

Home Training 

50 Sit-Ups

50 Burpees

50 Squat

50 Sit Ups

50 Burpees

Finisher

5 Rounds

20 Hollow Pull Down 3/1/3/1

:30 Cosack Squat each side

23 marzo 2020
EAE07AD6-FA3D-4C21-B025-C4860CA43CA4

Lunes 23 Marzo

Warm Up

3 Rounds

5 Up&Down

10 Scap Push

10 Squat

5 V-sit Ups

Home Workout

Emom 20 Minutes

Min 1: 20 Jump Air Squats

Min 2: 15 Push-Ups

Min 3: 15 Burpees

Min 4: 20 Sit-Ups

Min 5: Rest

Finisher

Tabata. ( 8 Rounds. :20 On- :10 Off). 2 alternated movements

Hollow Rocks

Russian Twist

22 marzo 2020
6BAB67F5-918F-4A9F-B7C5-F267E3D93EDA

Domingo 22 Marzo

Warm Up 

2 Rounds

10 BackPack Deadlift

:30 Skipping

10 BackPack Power Clean

:30 High Skipping

10 BackSpack Strict Press

:30 Tuck Jump

Home Workout

2 Rounds For Time

200 Mountain Climbers
20 Backpack Up-Down
30 Backpack Front Squats
100 Du/200 Singles/200 Jumping Jack
20 Backpack Cleans
20 Backpack Ground to Overhead

-16:00 Hard Cap-

Finisher

Stretching

 

 

21 marzo 2020
C2A1706C-7916-4F2F-9596-3ADE4B7F7CF5

Sabado 21 Marzo

Warm Up

1 Round

10 Scap Push Ups -10 KB DL-5 Up Downs

1 Round
8 Knee Push Ups -8 KB Upright Rows -8 Jump Squats

1 Round
6 Push Ups-8 Russian KB Swings -10 Alt. Step Ups

Home Workout
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls Push-

-14:00 Hard Cap- (Score is Total Time)

20 marzo 2020
EEA7BEBF-0B9D-4AB1-B265-0C7037F16D86

Viernes 20 Marzo

Warm Up

3 Sets

10 Mountain Climbers

10 Up &Down

10 Lunges

10 Jumping Jacks

10 Shoulder Press

10 Front Rack Lunges

Workout

EMOM x 15 MINUTES

MIN 1 – :45 Skippin

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

Finisher

2 Sets

:45Left Side Plank Hold :15 Rest
:45 Right Side Plank Hold :15 Rest
:45 Glute Bridge Hold :15 Rest

 

19 marzo 2020
F70A8D7D-BFFD-4F70-969B-0B57EB3CF076

Jueves 19 Marzo

Warm Up

1 Round
20 Single Unders/ Single taps legs
10 KB DL
:20 Plank
30 Fast Singles/ Fast Single taps legs
10 Russ. KBS
30 Marching Plank*
20 Slow Singles
10 Amer. KBS
20 Bicycle Crunches
:20 Double Under Practice/ Double taps legs

 

Home Workout

Amrap x 16 Minutes*

20 Russian Swing w/ Backpack 30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit- Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)
(Score is Rounds + Reps)

18 marzo 2020
DFEBC200-3E89-4E0B-B8DD-C4E164E2DDBB

Miercoles 18 Marzo

Warm Up

4 Rounds
:30 jumping Jacks

:20 lunges alternated

:10 rest

+

Amrap 3 min.
5 up-downs
5 backpack ground to OH
5 backpack floor press

Home Workout 

5 sets
:30 max burpees
:30 rest

Rest 2 min.

Amrap 7 min
10 BackPack GTOH
10 BackPack Strict Press
50 Mountain

Score is Numbers Of Rounds + Reps

17 marzo 2020
826E0B96-96C8-474D-BECC-DD400A113AEB

Martes 17 Marzo

Warm Up
Tabata 8 Rounds (:20 ON // :10 OFF)
MVMT 1 – Jump Rope or  Slow Mountain Climbers   // 2nd Round – Double-Unders or Fast Mountain Climbers
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)
MVMT 3 – Squat // 2nd Round – Tuck Jumps
MVMT 4 – Up Downs // 2nd Round – Burpees
Home Workout
Emom x 9 Minutes

MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

Amrap x 3 Minutes MAX Burpees

(Score is Total Number of Burpees)

Finisher

For  Quality *
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.

16 marzo 2020
air-squat-josh-bridges1

Lunes 16 Marzo

Warm Up
2 Rounds (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Then 
2 Rounds (2:30 CAP)
:45 Mountain Climbers
10 Air Squats (32X1)*
8 Push-Ups
6 High Pull Backpack
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
Workout
3 Sets 
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-

(Score is Time Each Set)

16 marzo 2020
3DD65493-91D0-4C22-876C-72A207E33168

Domingo 15 Marzo

Rest Day ! Have a good day !

Día de descanso ! Que teneis un buen día !

14 marzo 2020
Games2012_TeamCrossFitInvictus

Sabado 14 Marzo

Warm Up

4 Rounds:  (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)* -10 Scap Pull-Ups- 10 Alt. Groiners -10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
Progress to 5 Kipping Swings for Rounds 3 & 4

Skill

Movements Of The Workout

 

Partner Workout In Team Of 2

For Time*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

13 marzo 2020
usp-fitness_-crossfit-games

Viernes 13 Marzo

Warm Up

Extended Warm-Up

On a 10:00 Running Clock

Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.

Workout

«THE CALI BEAR»

Every :30 For 20 Minutes

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

End Of The Workout

FOR RECOVERY

3:00 Slow Row, Run or Walk

3:00 Stretching

12 marzo 2020
Crossfit training in ghetto

Jueves 12 Marzo

Warm Up

1:00 Row (Easy Pace)
3 Rounds:  10 Alt Box Step Ups (20”) -10 KB Deadlifts -10 Sit Ups
1:00 Row (Hard Pace)

Skill

Movements of the Workout

Workout

5 Sets

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

End Of The Wod

3 SETS

30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

11 marzo 2020
8fe9c20e-739a-4708-a653-d7fc3c932114

Miercoles 11 Marzo

Warm Up

3 Rounds: 100m Run (increasing pace) -10 Up Downs -10 Scap Pull Ups
2 Rounds: 10 Arm Haulers- 10 DB Tempo Strict Press (31X1)- 10 Scap Push Ups

Skill

On a 10:00 Running Clock

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

Workout

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

10 marzo 2020
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Martes 10 Marzo

Warm Up

1:00 Alt. Groiners 1:00 Bootstraps
2 Quick Rounds:  10 Air Squats Narrow Stance- 10 Elbow Punches
2 Quick Rounds:  10 Air Squats Wide Stance- 10 RDLs
2 Quick Rounds : 10 Empty Barbell Back Squats -10 Empty Barbell Hang Muscle Cleans

Skill

Strength For Load

10RM Back Squat

Workout

4 Rounds For Time

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

 

9 marzo 2020
DUMBBELL-RENEGADE-ROW_V.02

Lunes 09 Marzo

Warm Up

2 Sets

20 Arm Circles Forward- 20 Arm Circles Back -:30 Doorway Stretch (L/R)

Amrap x 8 Minutes

20 Shoulder Taps -5 Push Up to Pike- :20 Pike Hold -7/5 Cal Row -20 Mountain Climbers -5/5 Single Arm Bent Over Row–Rows in the top of the Push Up

 

Workout

«DOUBLE AMRAP»

Amrap x 8 Minutes

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

Rest 2:00

Amrap x 8 Minutes

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up

End Of The Workout

FOR RECOVERY

1:00 Child’s Pose -1:00 Saddle + Arm Cross (R) -1:00 Saddle + Arm Cross (L)- 1:00 Child’s Pose

8 marzo 2020
947DF83E-FE37-4CED-8AD3-548A067AE912

Domingo 08 Marzo

Rest Day ! Have a good Day !

Día de descanso ! Que teneis un buen día !

7 marzo 2020