30/09/2014


Main – CrossFit

Pre Hab

10 Wall Extensions
Monster Walks

Warm-up

(No Measure)

:60 Single Unders (goal is >50 unbroken)
10 lateral burpees over rope
5 Deck Squats
:60 Double Under
20 lateral jumps over rope
10 squat jumps

Weightlifting

Russian Kettlebell Swings (1×10, 1×10)

American Kettlebell Swings (1×10, 1×10)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX+ = 28 kilos

Cool Down

Down Dog Calf Stretch 1 min
German Hang 1 min


29/09/2014


Main – CrossFit

Pre Hab

Wrist Mobility x 60 sec
Monster Walks x 10 steps each direction

Warm-up

(No Measure)

Bear Crawl
10 Wall Squats
10 Plankups (forearm to hands)
10 Straddle Leg Lifts
Crab Walk

Weightlifting

Overhead Squat (1×3, 1×3, 1×3)

Metcon

Metcon (Time)

Three rounds for time of:
12 Toes to Bar
8/6 Strict Handstand Push-Ups
6 Overhead Squats (135/95 lbs)
-15 min cap-

Cool Down

ME Hollow Hold on floor
Cobra Stretch 3×20″


26/09/2014

Main – CrossFit

Pre Hab

Banded Super Rack, 30 sec
Wrist and Calf Stretches

Warm-up

(No Measure)

10 Lat Activations
30 sec High Knees (in place)
10 Pushups
30 sec Jumping Jacks
20 Plank Shoulder Taps
30 Sec Squat Jumps
30 Sec Hollow Hold

Weightlifting

Power Snatch (1×2, 1×2, 1×2, 1×2)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Cool Down

ME Hanging Hollow Hold
ME L-sit


25/09/2014


Main – CrossFit

Pre Hab

Gristle/Groiner, 1 minute
Hollow Hold, 1 minute

Warm-up

(No Measure)

2 Rounds:
15 Thrusters con PVC
15 Tuck Ups
10 Burpees

Gymnastics

15 min Progesion de Bar Muscle Up

Metcon

Metcon (Time)

~BUY IN~
100 Double Unders

21-15-9
Thrusters (95, 65)
Toes to Bar

Time Cap 12:00

Cool Down

Bottom of Squat, 2 minutes


24/09/2014

Main – CrossFit

Pre Hab

Mantener una sentadilla profunda 2 min
Banded hip extension 2 min. Each side

Warm-up

All body (No Measure)

Karaoke
Backwards Walking Lunges
Side Steps
20 Jumping Lunges
20 Push ups
20 Atomic Sit ups
PVC Prep

Weightlifting

Push Jerk (1×3, 1×3, 1×3)

Metcon

Metcon (Time)

3 Rondas Por Tiempo
Correr 800m
Descansa 1 min entre cada ronda

Cool Down

Pigeon stretch 1 min each side
Standing quad stretch 1 min each side


23/09/2014


Main – CrossFit

Pre Hab

Lat Activations
Keg Drill

Warm-up

(No Measure)

Run 400 M
10 Hip Extensions
10 T – Push Ups
10 Jump Squats
:30 Handstand Hold

Weightlifting

High-Hang Clean (1×2, 1×2, 1×2, 1×2)

Metcon

Metcon (Time)

3 Rondas Por Tiempo
Correr 200m
20 Power Cleans (115/75)
10 Front Squats (115/75)

-15 min cap-

Cool Down

Sampson Stretch, 60 seconds each side
Accumulate 2 minutes hanging on the bar


22/09/2014

Main – CrossFit

Pre Hab

Scap push ups 2×10
Active hang 2 min

Warm-up

Fangs (No Measure)

Bear Crawls
20 Atomic Sit-ups
10 Burpees
Bounds

Weightlifting

Klokov Press (1×5 1×3 1×2+)

Behind the neck press in snatch grip

Metcon

Metcon (Time)

Por Tiempo
Correr 100m
25 Pull Ups
25 Burpees
25 Disc Swings (45,25)
25 Air squats
25 Atomic Sit Ups

Time Cap- 13:00

Cool Down

Yoga cobra stretch 1 min
Lat stretch 1 mîn each side


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