17/09/2014


Main – CrossFit

Pre Hab

Overhead Band Distaction 1 min each side
Bird Dogs 10 each side

Warm-up

(No Measure)

2 Rounds:
5 Inchworms
10 Pushups
10 Squats
10 Pike Situps

Weightlifting

Clean and Jerk (1×1 1×1 1×1 1×1 1×1 + 1×3 @95%)

Pesa para el dia con forma perfecta. sin falta. 95% es de tu maximo para el dia.

Metcon

Metcon (Time)

Por Tiempo
150 Air Squats

Cool Down

20 Hollow Rocks
20 Arch Rocks


16/09/2014

Main – CrossFit

Pre Hab

Lat Activations 10 x 2
Gristle Groiners 10 x 2

Warm-up

(No Measure)

1 min cada uno
Jumping Lunges
Sit Ups
Burpees
Pull Ups o Ring Rows

Weightlifting

Deadlift (1×4 1×4 1×4)

en 15 minutos, subiendo cada ronda. pesa para el dia

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Cool Down

Pigeon Stretch 1 min
Standing Quad Stretch 1 min


15/09/2014


Main – CrossFit

Pre Hab

Posterior chain floss
Scapula Push ups

Warm-up

(No Measure)

Jog 200 meters
Con barra PVC
10 1-arm snatches (per side)
10 PVC Dislocates
10 Burpees
50’ Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

35 Minuto AMRAP

Correr 400m
20 Thrusters (115/75)
15 Pull Ups
10 Shoulder Press (115/75)
5 Bar Muscle Up
si no puedes hacer Bar Muscle Up, haces 10 Chest to Bar Pull Ups

Cool Down

10 Jefferson Curls
Straddle hold, 2 minutes


12/09/2014

Main – CrossFit

Pre Hab

Leg Swings x 20
Fire Hydrants x 20

Warm-up

(No Measure)

200M Run
10 PVC Dislocates
10 Jumping Lunges
10 Thrusters
10 PVC OHS
10 Burpees

Gymnastics

12 Minutos trabajando con:

Hand Stand en la pared o
Kipping Hand Stand Push Up o
Hand Stand Walking

Metcon

Metcon (AMRAP – Rounds)

EMOM 10 Minutos:

0:00 – 1:00 10 Power Snatch (115/75)
1:00 – 2:00 Correr 200m

2:00 – 3:00 10 Power Snatch
3:00 – 4:00 Correr 200m

……
tus puntos es cuantos rondas tu hecho completo

Cool Down

Doorway Stretch, 30 Sec
German Hang, 30 Sec


11/09/2014


Main – CrossFit

Pre Hab

Leg Swings x 10 each direction
Accumulate 2 minutes hanging on the bar using multiple grips

Warm-up

(No Measure)

60 second Sumo Deadlift High Pull
50′ Bear Crawl
50′ Crab Walk
High Knees

Weightlifting

Back Squat (1×1)

15 minutos para encontrando tu uno repetition maximo

Metcon

Metcon (Time)

3 Rondas Por Tiempo
10 Chest to Bar Pull Ups
15 Push Ups
20 Push Press (135, 95)

15 Minuto Time Cap__

Cool Down

30 sec Pec stretch, each arm
2×10 Wall Extensions


11/09/2014


Main – CrossFit

Pre Hab

Leg Swings x 10 each direction
Accumulate 2 minutes hanging on the bar using multiple grips

Warm-up

(No Measure)

2 Rounds:
60 second Sumo Deadlift High Pull
50′ Bear Crawl
50′ Crab Walk
High Knees

Weightlifting

Back Squat (1×1)

15 minutos para encontrando tu uno repetition maximo

Metcon

Metcon (Time)

3 Rondas Por Tiempo
10 Chest to Bar Pull Ups
15 Push Ups
20 Push Press (135, 95)

Cool Down

30 sec Pec stretch, each arm
2×10 Wall Extensions


10/09/2014


Main – CrossFit

Pre Hab

Active Hang, 2 minutes
Straddle Leg Raises

Warm-up

(No Measure)

Run 400m
Con Barra PVC
10 Good Mornings
10 Press
10 Jumping Squats
10 Behind the Neck Press
10 Cleans

Weightlifting

Shoulder Press (1×1)

15 minutos para encontrando tu uno repetición maximo

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Straddle Stretch
Cat/Cow x 10


09/09/2014


Main – CrossFit

Pre Hab

:30 Handstand Hold
Lat Activations
Gristle/ Groiners

Warm-up

(No Measure)

2 Rounds of:
10 Inch Worms
3 Wall Walks
10 Walking Lunges
1 min plank hold

Weightlifting

Deadlift (15 min para encontrando tu 1×1 maximo)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutos
4 Bar Muscle Ups
8 Burpees
12 Jumping Lunges

Cool Down

Cat stretch on box, 30 seconds
Pigeon, 1 minute each


08/09/2014


Main – CrossFit

Pre Hab

Wrist Mobility
Ankle Mobility
Monster Walks, 10 steps each direction
Accumulate 60 sec0nds hanging on bar

Warm-up

(No Measure)

Jog 200 meters
10 Inchworms
10 Glute Activation banded squats
10 Easy Ring Rows
10 Easy Pushups
10 Staddle Leg Lifts

Weightlifting

Front Squat (1×5 @75% 1×3 @85% 1×1+ @95%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster 1 Burpee over the bar
2 Thrusters 2 Burpees over the bar
3 Thrusters 3 Burpees over the bar
4 Thrusters 4 Burpees over the bar
5 Thrusters 5 Burpees over the bar…
…continuing to climb the ladder until 3 minutes is up. Rest 3 minutes afterwards.

Cool Down

Accumulate 1 minute Hanging on Bar
Sampson Stretch, 1 minute each side


05/09/2014


Main – CrossFit

Pre Hab

15 PVC Dislocates
10 Lat Activations

Warm-up

(No Measure)

Correr 400m
5 Pause Squats
5 Back Squats
8 Pushups
8 Pullup/ Ring Rows
30 sec Handstand/ Plank Hold

Weightlifting

Shoulder Press (1×5 1×5 1×5 1×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutos:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Cool Down

30-20-10
Hollow Rocks
Arch Rocks