WOD
Entrenamientos
Lunes 6 mayo, 2024
CROSSFIT
WARM UP
2 rounds
Air squat
Hip opener
Kang squat
1 min maquinas
__________-
FUERZA 14:00
FRONT SQUAT
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:10 segundos HOLD EN UN CUARTO DE SENTADILLA
EN LA ULTIMA REP ( OBLIGATORIO )
___________–
WOD
2 sets:
Power clean 60/50
12-10-8-6-4
5-4-3-2-1
Wall Facing Strict Handstand Push Up
BAR MUSCLE UP
______________
Sustitutos para skills
12-10-8-6-4
HSPU
12-10-8-6-4
Pull ups
Time cap 14:00
FUNDAMENTALS
Martes 7 mayo, 2024
CROSSFIT
warm up
2 rounds
1MIN BIKES
8KANG SQUAT
8AIR SQUAT
8 BEAR DOG
____________
Fuerza 14:00
Deadlift (partners )
5 X 3 tomar 70% de tu 1 Rm de DEADLIFT
Subir en cada set 5 %
Finalizar al 95 %
Rest 1:00 entre set
__
3 X 2 bajar al 70% y subir cada set al 5 %
Rest 1:00 entre set
__
1 round
_
10 Deadlift al 70%
Unbroken
________________
Wod
For time 14:00
4 rounds
Alternar maquinas en rondas
AssAult Bike 18/14 – Row 25/22
20 DB snatch 1xdb 22.5/15
15Db press 1xdb
9 Db Devil press 1xdb
FUNDAMENTALS
Miércoles 8 mayo, 2024
CROSSFIT
Warm up
snatch burgerner
________________
Fuerza: Snatch
Emom 12:00
Snatch + Hang Squat Snatch
60%-65%-70%-75%-80%
Subidas de porcentajes cada 2 min
Del 10 al 12 min
Búsqueda de una heavy rep complex
__________________
Wod 15:00 AMRAP
10 pull ups
10 Box Jump 75/50cm box en altura maxima
10Toes to Bar
10 Box Jump Overs (75/50cm
10 C2B
10 Burpee Box Jump Overs (75/50cm
(wod para un nivel intermedio en gymnasticos el target son 3 rondas )
FUNDAMENTALS
Jueves 9 mayo, 2024
CROSSFIT
TABATA
AIR SQUAT
JUMPING JACKS
MACHINES
ROTACION DE HOMBROS EN PICA
_______________
ALTERNAMOS MAQUINASY SE RESPETA EL FLOW DEL WOD
______________
RUN (JUNTOS ) 500M
A REPARTIR
50 SNATCH 50/40KG
1000/900/800M
ROW
_
RUN (JUNTOS )500 M
A REPARTIR
70 POWER CLEAN 50/40KG
1300/1200/1100M
SKI
_
RUN (JUNTOS ) 500M
A REPARTIR
80 FRONT SQUAT
50/40KG
2000/1900/1800M
BIKE ERG
FUNDAMENTALS
Viernes 10 mayo, 2024
CROSSFIT
Warm up:
Burgerner
Clean &jerk
___________-
Weightlifting
EMOM 12
POWER CLEAN + HANG POWER CLEAN + Jerk
70-75-80-85-80-85-80%
ULTIMOS 2 MIN PARA BUSQUEDA DE HEAVY REP COMPLEX
____________
WOD 16:00
3 Rounds
21m Handstand Walk (tramos de 7)
500m Bike Erg o ski
4 Wall Walks
500m Bike Erg o ski
Rest si es necesario
3 Rounds
3 ring Muscle Ups O 7 Ring Dip
12 Dumbbell Front Squat (2×22.5/15)
3 Bar Muscle Ups O 7 C2B
12 Dumbbell Step Back Lunges ((2×22.5/15)
FUNDAMENTALS
Sábado 11 mayo, 2024
CROSSFIT
Tabata
Pre movimientos
_______________
50 Burpees box jump
100 Wall balls
50 Clean & Jerk 50/35
55/50/45 cal AB
50 T2B
50 HSPU
40 C & J 60/40
50/45/40 cal AB
100 box jump
70 Wall balls
30 C & J 70/45
45/40/35 cal AB
50 HSPU
50 Pull ups
50 wall balls
FUNDAMENTALS
Domingo 3 marzo, 2024
CROSSFIT
Domingos de Fortuny!!!