CROSSFITNESS MIERCOLES
WARM UP 30"x5'
40 SU
10 AIR SQUATS
Al terminar
CLEAN PULL 3X6
WEIGHTLIFTING
5-4-3-2-1
El objetivo es incrementar la carga en cada serie de ser posible
STRENGTH
4 ROUNDS
12-25 BACK EXTENSIONS (unbroken)
WOD 21-15-9 X TIEMPO
CROSSFITNESS MARTES
WARM UP 30"X5'
5 PUSH UPS
5 SIT UPS
GYMNASTICS
EMOM 10'
MIN 1: 10-15 T2B
MIN 2: 10-15 HSPU
descansar 2 minutos
EMOM 10'
MIN 1: 10-30" L SIT
ENDURANCE time cap 25'
150-100-50-100-150
CROSSFITNESS MIERCOLES
WARM UP 30"x5'
40 SU
10 AIR SQUATS
Al terminar
CLEAN PULL 3X6
WEIGHTLIFTING
5-4-3-2-1
El objetivo es incrementar la carga en cada serie de ser posible
STRENGTH
4 ROUNDS
12-25 BACK EXTENSIONS (unbroken)
WOD 21-15-9 X TIEMPO
CROSSFITNESS JUEVES
WARM UP
TROTE 3'
4 RONDAS:
WINDMILL 5-5
WALKOUT 5
Z PRESS 10
STRENGTH
BENCH PRESS 5X10
BACK SQUAT 5X10
WOD
CONDITIONING
4 Sets
AMRAP 2 Min
MAX BOX JUMP OVER
Descansar 1 minuto entre sets
Dumbbells - 2 x 22,5/15 kg
Box - 60/50 cm
CROSSFITNESS VIERNES
WARM UP
FOAM ROLLER 30" x segmento corporal
Luego de eso
Practica turkish get up
WOD MLK (martin luther king) MEMORIAL WORKOUT
X TIEMPO
15 Turkish Get-Ups (alternating) (50-35 LBS)
LUEGO, 1 Round:
19 Pike Push-Ups (24/20 in box)
29 Burpees
LUEGO 2 Rounds:
19 Swings (50-35 LBS)
55 Hollow Rocks
LUEGO, 1 Round:
19 Goblet Squats (50-35 LBS)
LUEGO, 2 Rounds:
19 Swings (50-35 LBS)
86 Air Squats
FINALMENTE, 3 Rounds:
35 Sumo Deadlift High-Pulls (50-35 LBS)
39 Lying Toe Touches (alternating)