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