5' - 10' Tipical CrossFit WarmUp - Metabolic and Movement Preparation for the Session

Monday

Strength

15′ to find 1 RM Squat Snatch

Workout Of Day

Quality Mondays

For quality
16′ (30″ON 30″OFF)
Power Clean and Jerk
PullUps
Hang Power Snatch
Toes to Bar

Male Weights: 40
Female Weights: 30

Alcaides Extra Work

5′ CoolDown – Recovery

Inclined Db Bench Press 12
Banded Flyes 12

TUESDAY

Strength

20′ of work – Find Heavy set of 3 Back Squat
After H3 + 2×5 80%H3

Workout Of Day

Got to Go

3RFT
60 Double Undes
21 KB Swing
21 Box Jump Over

Male Weights: 24kg, 60cm
Female Weights: 16kg, 50cm

Alcaides Extra Work

5′ CoolDown – Recovery

TGU 2/2
Spanish Squat 15
GHD SitUps 10

WEDNESDAY

Strength

Deadlift 5×2 (85-90%)

Bodybuilding Circuit

Box Shoulder Press 6-8
Bulgarian Split Squat 10-12 (each Leg)
Barbell Skull Crush 10
Barbell Reverse Curl 10

Alcaides Extra Work

5′ CoolDown – Recovery

20 Ghd SitUps
Lateral Side Bend 10/10

THURSDAY

Strength

15′ to fin 1 RM Clean and Jerk

Workout Of Day

Increased Two

AMRAP 6′
Buy in: 1000m run
1 Rope Climb
10 Pushups
2 Rope Climb
20 Pushups

REST 2′

AMRAP 6′
Buy in: 1000m run
5 Strict PullUps
10 Ring Pushups
10 Strict PullUps
15 Ring Pushups

Alcaides Extra Work

5′ CoolDown – Recovery

10/10 Db Row
12 Db PullOver

FRIDAY

Gymnastic Skills

EMOM12′
Ski Erg Set unbroken Toes to Bar
Row Set unbroken Hand Stand Pushups
Air Bike Set Unbroken Pistol Squat

Workout Of Day

All About Weight

AMRAP 8′
30 WallBalls
10 Devil Press

Male Weights: WallBalls 9kg, DB 22.5kg
Female Weights: WallBalls6kg, DB 15 kg

Alcaides Extra Work

5′ CoolDown – Recovery

Barbell Seated Calf Raise 20
Tibial Anterior Raise 20

SATURDAY

Workout Of Day

“The Unknown and Unknowable“

2000m Row (1Work 1 REST 1Hold 2Db`s)
50 Toes to Bar (2 Sync 1 REST)
40 Shoulder to Overhead (2 Work 1 REST)
40 Front Squat (2 Work 1 REST)
30 Burpees (All SYNC)
1600m Run
50 Toes to Bar (2 Sync 1 REST)
40 Shoulder to Overhead (2 Work 1 REST)
40 Front Squat (2 Work 1 REST)
30 Burpees (All SYNC)

Teams of 3
Male Weights: Bar 60kg, DB 2×22.5
Female Weights: Bar 42.5kb, DB 2×15

Close

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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