Workout of the Day en Crossfit Vallecas

6 Turkish Get-Ups (25/15 kg — 3 each arm)

6 Bear Complexes (60/40 kg)*

200m Run

*1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press from back

400m Run

10 Hang Power Clean & Jerks (60/40 kg)

10 Chest-to-Bar Pull-ups

10 Box Jumps (24″/20″)

10 Wall Ball Shots (9/6 kg)

5 Hang Muscle Snatches (empty bar)

5 OHS (empty bar)

5 Box Jump Overs (low)

5 Wall Balls (light)

2 Snatch Pulls + 2 Hang Muscle Snatch + 2 Overhead Squats

21 Box Jumps (24″/20″)

14 Wall Balls (9/6 kg)

7 Hang Power Snatches (35/25 kg)

Teammate A: Accumulate 100 Calories (Row or Bike)

Teammates B & C: Max Synchro Burpees

Every 2 min: ALL team runs 100m (pause work, resume after)

30 Single Arm DB Thrusters (15 each arm)

20 Single Arm OH Lunges (10 each arm)

10 Synchro Burpees

6 Front Scott Press (empty bar)

10m Duck Walks

6 Kang Squats

10 Shoulder Press

2+2 Hang Power Clean Cluster (2 reps, pause 3s at hang, 2 reps)

1 Rope Climb (15 ft)

3 Devil Press (2x 22.5/15 kg)

6 Muscle-ups

9 Cal Row (sprint)

12 DB Box Step-overs (2x 22.5/15 kg, 24″/20″)

Build to a heavy Squat Clean (not 1RM)

RPE 8 — confidence work, not max-out.

3 min Easy Bike

2 Rounds: 10 KB Deadlifts (light) + 20 SU → 10 DU attempts + 10 Russian Twists

Min 1: 100m Run

Min 2: 12 KB Snatches (6/6, 24/16 kg)

Min 3: 30 Double Unders

800m Run (5 min cap)

AMRAP 12:

24 Russian KB Swings (24/16 kg)

8 Burpees

24 Russian Twists

1 Wall Climb (10s paused in HS hold)

6 Push Press

9 Alternating Lunges

Min 1: 5 Strict Press (build — RPE 7 → 8 → 8 → 9)

10 T-Raises

Min 2: 10 Ring Rows (slow eccentric, 3s)

Min 3: 8/8 Alt DB Rows (heavy)

100m Run

8 Handstand Push-ups

16 KB Front Rack Lunges (2x 20/16 kg)

8 Burpees