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20210922 - Entrenamientos Crossfit

Entrenamiento 1 - BOX MADRID LORENA

  1. Gymnastic
    1. Rope Climb
  2. WOD. 8 RD FOR TIME DUMBBELL COMPLEX
    1. 8 DUMBBELL ROW PUSH-UP
    2. 8 DUMBBELL CLEAN
    3. 8 DUMBBELL SQUAD
    4. 8 DUMBBELL PUSH PRESS

Entrenamiento 2 - BOX ALMERIMAR

  1. WARM UP 2. 6’ Movilidad 3. 3 rounds of 1. 1’ Front plank 2. 5HPC 3. 5 Front squat 4. 5 SH press
  2. Weightlifting
    1. 9’ Hang powerclean+jerk
    2. 7’ Hang sq clean+jerk
  3. 20’ AMRAP
    1. 20 wallball @9/7
    2. 20 DB C&J ALT @22’5/15
    3. 15 T2B
    4. 15 Medball

Entrenamiento 3 - Halterofilia - BOX Almerimar

  1. SQUAT SNATCH
    1. 5x3@80%
  2. 8’ EMOM:
    1. 4 Power Snatch @65%
  3. Pause power clean + F.SQ
    1. 1x3@60%
    2. 1x2@70%
    3. 5x1@80-85-90%
  4. Jerk (split)
    1. 4x2@75%

Entrenamiento 4 - BOX Almerimar

  1. Strict Pull ups
    1. 5x4 @RIR 2: 75’’ REST
  2. EVERY 3’ x 15'
    1. 5 Strict hspu/10 push ups
    2. 2 rope climb
    3. 5 Strict hspu/10 push ups
    4. 20 KTB swing
  3. AUX + CORE: 4 rounds of:
    1. 10 Pajaros con disco
    2. 10 V-UPS
    3. 30’ Hollow rocks

Entrenamiento 5 - BOX Almerimar

  1. HAND POWER CLEAN + FRONT SQUAT + PUSH JERK
    1. Ev6x2+2+2@70%; Aumentando la carga hasta un 9 de esfuerzo percibido
  2. FRONT SQUAT
    1. 4x4@80%
  3. 21-15-9
    1. Burpees
    2. Box jump over
    3. 3’ rest
    4. 6’AMRAP: Max burpees box jump

Entrenamiento 6 - BOX Almerimar

  1. COMPLEX: SNATCH PULL + SQ SNATCH + HANG CLEAN
    1. 1X2 @50%
    2. 1X2 @60%
    3. 1X1 @70%
    4. 4X1 @80%
  2. Every 2’X10'
    1. 200 meters run
    2. 3 SQ SNATCH
  3. WOD: 6 rounds
    1. 12 PUSH PRESS
    2. 12 BOX JUMP
    3. 6 THURSTERS

Entrenamiento 7 - BOX Almerimar

  1. Fuerza: SQ Clean and Jerk:
    1. 5x2 @80% 90’’ REST
  2. BACK SQUAT
    1. 4x4 @85%
  3. WOD:
    1. 3RFT (This means the time stop when you finish 3 rounds)
    2. 20 BOX JUMP OVER
    3. 20 PUSH PRESS @40/25
    4. 20 PULL UPS