squat1

Miercoles 29 Enero

Warm Up

2 Rounds: 10 Groiners -10 Alt. Supermans- 10 Cossack Squats
2 Rounds: 1:00 Row- 10 Right and Left Side Steps -5 BB Kang Squats

Skill

Back Squat

Workout

I. On a 20:00 Running Clock :  Build to 5RM Back Squat

-Rest as Needed*

II. Amrap x 2 Minutes:  Max Calorie Row

*Rest at Least 5:00 b/t Efforts

 

28 enero 2020
91d2bafa-ee6e-46a0-85ca-6c61ab0e9fef

Martes 28 Enero

Warm Up

3 Rounds

8/6 Cal Row- 8 Up-Down Step Ups-10 Good Mornings
Into…
3 Rounds( w/ empty barbell)

5 RDLs -5 Hang Muscle Cleans- 5 Hang Power Cleans- 5 Box Jumps (build in height every round)

Skill

For Load:  3×3* Hang Power Clean
*Goal is heavier than the final set of loading in the workout.

Workout

For Time*

15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24)
into…
12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30)
into…
9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+)
*Heights are same for all athletes. Goal is three increasing heights for the Box Jump.

27 enero 2020
chest-to-bar-pull-ups

Lunes 27 Enero

Warm Up

3 Rounds

100m Run -10 Up Downs -:30 Dead Hang -:30 Plank Hold

2 Rounds

:30 Alt. Crossovers -:30 Alt. Scorpions -:30 Alt. Spiderman Lunges -:30 Bird Dogs

3 Rounds

5 Inchworms + Push Ups -10 Scap Push Ups- 10 Scap Pull Ups

Skill

ON A 7:00 Running Clock… Pull-Up Progression

5 Sets For Quality: 2 Kip Swing + 1 Pull-Up + 2 Kip Swing

Workout

Amrap x 12 Minutes

8 C2B Pull-Ups

200m Run

End Of The Wod

Recovery

26 enero 2020
crossfitportixol-24

Domingo 26 Enero

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

Listos para entrenar ?!? Os espramos !!!

25 enero 2020
img_1236

Sabado 25 Enero

Warm Up

Amrap x 5 Minutes

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Skill

Partner Strenght In Temas Of 2

3-3-3 Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

Workout

Partner Workout In Teams Of 2

For Time*

120 Wall Balls

60 Clean & Jerk

120 Wall Balls

40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

24 enero 2020
diane

Viernes 24 Enero

Skill

ON A 12:00 Running Clock…

8:00 – Practice Kipping HSPU

4:00 – Practice Tempo DL Drill w/ Empty Barbell

Workout

Benchmark Workout «DIANE»

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

End Of The Wod

«TABATA» 8 Rounds :20 ON / :10 OFF

Movt 1 – Russian Twist

Movt 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total

23 enero 2020
636377872790732748-2017080318511159-tdr-twgp1144

Jueves 23 Enero

Warm Up

400m Team Run
2 Rounds

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 Rounds

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Skill

DB Hang Power Clean

Muscle Up

Workout

Amrap x 18 Minutes

6 Ring Muscle-Ups

18 DB Hang Power Cleans

36 Forward Lunges

22 enero 2020
scott-panchik

Miercoles 22 Enero

Warm Up

Run/Row/Double Unders @ Moderate Pace for 2:00
1 Round

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat
Into…
1 Round

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Skill

On a 15:00 Running Clock… Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

Workout

Emom x 4 Minutes

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00

Emom x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

21 enero 2020
push-ups-trojan-crossfit

Martes 13 Enero

Warm Up

3 Rounds

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog
Into…
Tabata

R1 & R2 Right Leg Single Unders

R3 & R4 Left Leg Single Unders

R5 – R8 Single Unders

Skill

Double Unders

Workout

4 Rounds For Time

75 Double Unders

500/450m Row

25 Hand Release Push-ups

End Of The Wod

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

20 enero 2020
73FB5900-F2BD-40BA-B4A7-F3086341BF80

Lunes 20 Enero

Warm Up

2:00 Easy  Warm-up on Rower/Run/Jump Rope

Into…
2 Rounds
:30 Active Deadhang -10 Scap Pull Ups
:30 Hollow Hold-10 Bootstrapper Squats
Into…

2 Rounds
10 Kip Swings-10 Tuck-Ups-10 Alt Groiners-10 Russian KB Swings
Into..

Emom 3 Minutes

Air Squats-10 Burpees

Skill

3 SETS FOR QUALITY
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

Workout

«TABATA»Workout
TABATA 1 – Russian KB Swing

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Ground To Overhead

-1:00 Rest betweenTabatas-

 

 

19 enero 2020
D6047CAA-1A33-4686-A806-7B10FBA827CA

Domingo 19 Enero

Rest Day ! Have a good day !

Día de descanso ! Que teneis un buen dia !

19 enero 2020
305686690

Sabado 18 Enero

Warm Up

400m Run/Row
Then Partner Warm-up

Wall Ball (Partners stand facing each other with space between to throw the ball)
2 Rounds

10 Partner Plank Ball Rolls- 10 Partner Wall Balls -10 Synchro Mirror Burpees*
*Partners face each other and perform their Burpees in synch!

Workout

Workout Partner  In Team of 2

Amrap 20 Minutes

Partner 1 Completes… 100m Run -12 Wall Balls-  6 Burpees
While Partner 2… Rests
P1 completes a full round while P2 rests then switch.

End Of The Wod

Partner Finisher.

100 Alt. Partner Plank «Hi-Fives»*
*Set-up so that both arms reach and connect at extension for the hi-five.

17 enero 2020
3E22BF9D-2EBB-4320-82FE-685020CC6F65

Viernes 17 Enero

Warm Up

On A 6:00 Running Clock…

1:00 Easy Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

Walking Rest 1:00

Amrap x 4 MINUTES

8 DB Bent Over Row- 6 DB Strict Press- 4 DB Ground to Overhead- 2 DB OH Lunge

Workout

EMOM x 21 Minutes

MIN 1 – Max Reps of DB «Bear Complex» *

MIN 2 – 2 «No Jump» Rope Climbs**

MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

End Of The Wod

For recovery. Flow Stretching

16 enero 2020
img_1231

Jueves 16 Enero

Warm Up

2 Rounds: 20 Singles -5 Inch Worms + Push Up- 5 KB Deadlift 5/5- SA KB Strict Press
Then…
2 Rounds: 20 Fast Singles -10 Tuck Ups- 5 KB Upright Row 5/5- KB Push Press
Skill

On a 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex:
1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.
(Score is Weight)

Workout

AMRAP x 7 Minutes

10 Unbroken Double Unders- 10 Knee to Elbow -5 Strict Dips
*Double Unders increase by 10 reps each Round.

Rest 2:00

AMRAP x 7 Minutes

10 KB Sumo DL High Pull )*- 10 Knee to Elbow- 5 Strict Dips
*KB SDHP increase by 5 reps each Round.

15 enero 2020
Games2011_MenE1_RichFroning_Pullup_1

Miercoles 15 Enero

Warm Up

Amrap x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps
Then…
2 Rounds

12 Jumping Squats -6 Burpees 12 Scap Pull-Ups -6 Ring Rows
Skill

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)

MIN 2 — :40 Practice Gymnastic Kipping Pull-up

Workout

Benchmark Workout»FRAN»

FOR TIME

21-15-9

Thruster

Pull-Up

End Of The Wod
Recovery

14 enero 2020
images

Martes 14 Enero

Warm Up

1 Round

1:00 Easy Row

20 Alt. Groiners

20 KB Deadlifts
into…
2 Rounds

1:00 Moderate Row

16 Alt. Lunge Steps (Bodyweight)

12 RKB Swings
into…
3 Rounds

:30 Hard Row

8 Goblet Lunges

6 American KB Swings

Workout

4 SETS

2:00 Max Cal Row

1:00 KB Swing

1:00 KB Goblet Lunges
-1:00 Rest b/t Sets
 

End Of The Wod

«TABATA» 1 : Hollow Hold

Rest 1:00

«TABATA» 2 : Deadbugs

13 enero 2020
maxresdefault

Lunes 13 Enero

Warm Up 

2 Rounds
:45 Row
10 Alt. Groiners 10 Glute Bridges :30 Shoulder Taps
THEN…
2 Rounds
5 Inchworms + Push-up
10 Plate Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

Skill

3-3-3
Tempo Deadlift (30×1)

Workout

For Time
8-6-4-2-4-6-8
Deadlift
*After Every Set Complete…
8 Handstand Push-ups- 16 Ground To Overhead

12 enero 2020
175F6857-01BA-4C32-B41F-C81936258940

Domingo 12 Enero

Rest Day ! Have a good day !

Día de descanso ! Que teneis un buen dia !

11 enero 2020
CFMayhemFreedom

Sabado 11 Enero

Warm Up

Mobility

AMRAP x 4 MINUTES

5 Cal Row- 10 Scap Pull-Ups- 8 KB Sumo DL- 20 Single Unders
-Quick Rest

AMRAP x 4 MINUTES

5 Cal Row- 5 Kip Swings- 10 Tuck-Ups -8 RKBS- 20 High Singles / Double Unders

Skill

Toes To Bar

Workout

PARTNER WORKOUT IN TEAMS OF 3…

AMRAP x 13 MINUTES

P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing  24 Double Unders
While P2… Wall Sit Hold
While P3… Rests
-Rest 2:00
ON A 7:00 RUNNING CLOCK… Max Cal Row
*P1 works while P2 holds Wall Sit and P3 Rests.

P1 completes a full round of the AMRAP then switches with P2.

Then P2 switches with P3 and so on.

Athletes must rotate in order.

During the Row, athletes rotate in order to complete Max Cals. No Wall Sit.

10 enero 2020
Benefits-of-the-Clean-and-Jerk

Viernes 10 Enero

Warm Up

Mobility

CHIPPER Warm-Up

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Skill

ON A 25:00 Running Clock…

Build to 1RM Clean & Jerk

Workout

3 Rounds For Time

10 Power Clean

10 Shoulder to Overhead

9 enero 2020
1155770622-Erik-Isakson-978×500

Jueves 08 Enero

Warm Up

Mobility

1 Round: 5 Push-Up to Down Dog -20´´ Hollow Hold -20 Shoulder Taps -45´´Row (Light-Mod)
1 Round 5 Inch Worm + Push-Up -20´´ Hollow Hold -3 Wall Walks -45´´Row (Mod-Hard)

Skill

ON A 12:00 Running Clock… Practice HS Walk Skill

Workout

EMOM x 15 Minutes

Min 1 – MAX Push-Ups

Min 2 – 16/13 Cal Row

Min 3 – MAX V-Ups

End Of The Wod
Cool Down For Recovery

2:00 Leg Smash on Barbell Lat (L)

2:00 Leg Smash on Barbell Lat (R)

8 enero 2020
db-squat-clean-zapoli

Miercoles 08 Enero

Warm Up

Mobility

Dynamic warm up+200m run
+
1 Round: 10 Scap Pull-Ups- 10 Scap Push-Ups- 10 DB Deadlifts- 10 Hollow Rocks
1 Round: 10 Scap Pull-Ups- 10 Scap Push-Ups- 10 DB Front Squat- 10 Arch Rocks

Skill

ON A 8:00 Running Clock… Practice Gymnastic Kipping Pull-up
Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up Connected Kipping Reps

Wod

3 SETS

30 DB Hang Squat Clean

30 Pull-ups

800m Run
-Rest 1:30 b/t Sets
*Workout is the DB variation of the Hero Workout «Badger»

7 enero 2020
box-jump-3

Martes 07 Enero

Warm Up

Mobility

2 Rounds: 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs

THEN…
2 Rounds: 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs
THEN…
2 Rounds: 10 Box Jumps *Fast 10 DB Push Press 1:00 Plank Hold

Skill

Movements of the Met Con

Met Con

AMRAP 20´

20 Box Jumps

20 Push Press
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

End Of The Wod

Calf/Achilles Smash on Barbell (L)

Calf/Achilles Smash on Barbell (R)

6 enero 2020
P1220275

Sabado 04 Enero

Warm Up

Mobility

3 rounds : 20 plate hops-10 KB deadlift alternated-5 kb front squats

(Round 2 : kb swing 1 arm, tour 3 : kb hang clean)

Skill

Movements of the Met Con

Met Con

2 rounds :

AMRAP 5’

500m row

+

Max reps :

3 dbl kb hang clean

6 dbl kb front squat

9 burpees over kb

 

2’ rest

 

AMRAP 5’

500m run

+

Max reps

9 burpee box jump over

6 pull ups

3 bar muscle ups

 

2’ rest

3 enero 2020
FB216A87-4EE3-4966-AAFB-80F99E5C095B

Viernes 03 Enero

Warm Up

Mobility

4 rounds of: 10” arch rocks-5 kang squat-10 lunges-10” hollow rock

Skill

Deadlift. Technique and Load Increase 75-80%

Met Con

Deadlift 5-5-5-5-5-5-5 reps

Between each set Plank Partner

End Of The Wod

Amrap 8’ 

20m walking lunges plate OH

20’’ plank UB

5 burpees over plate

2 enero 2020
11866370_703585636441079_4933890504897082779_n

Jueves 02 Enero

Warm Up 

Mobility

3 rounds :

10 rotations ext –15 scap pull-20 sec ring support hold

Skill

 Strict muscle up

Met Con

For time:

10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

End Of The Wod

AMRAP 5’

Max reps burpees !!!

 

1 enero 2020
CFMayhemFreedom

Martes 31 Diciembre

Warm Up 

Mobility

Skill

 Movements Of The Met Con

Met Con

For Time (with a Partner)
76 Air Squats synchro
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups synchro
76 Wall Ball Shots (20/14 lb)
76 Burpees synchro
76 Medball Twists (20/14 lb)
76 Push-Ups synchro
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner
30 diciembre 2019
45704DBB-5188-4557-AB21-FB86DE50B185

Lunes 30 Diciembre

Warm Up 

Mobility

3 rounds:

Row : 10x legs- 10 legs+ body-10x legs+body+arms 

10 russian Kb swing

10 hollow rock

Skill

Sumo deadlift high pull

Load Increase.3 reps touch and go( 1130)

Met Con

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

End Of The Wod

Tabata Core 

29 diciembre 2019