Workout of the Day en Crossfit Vallecas
Todos los Wod.
- EVERY 90″ FOR 9′
3 Strict Press + 3 Push Press (same bar, build through sets, RPE 7-8) + 12 DB T-Raises (light, 5 / 3 kg, scapular control)
200 m Run
4 Rope Climbs (15 ft / 4.5 m)
24 DB Front Rack Walking Lunges (2× 22.5 / 15 kg)
50 Double-Unders
Emom 30′
Min 0 to 6: 10 Calories
Min 6 to 8 : 200 mts Run
Min8 to 14 : 10 burpees
Min 14 to 16 : 200 mts Run
Min 16 to 22 : 10 Box Jumps
Min 22 to 24 : 200 mts Run
Min 25 to 30 : 10 Ktb Swing
Ade 2 reps each rounds of the emom
Back Squat
SquatClean
5 × 4 Front Squat (RPE 8 — build through sets)
Toes-to-Bar
Thrusters (40 / 25 kg)
Bar Muscle-Ups
100 m Run (after each round)
Paused Clean
Front Squat
Romanian deadlift
1000 m Run
50 Wall Balls (9 / 6 kg)
50 GHD Sit-Ups
50 DB Push Press (2× 22.5 / 15 kg)
1000 m Run
Snatch balance
Hang snatch Pull
Hang Snatch
Shoulder press
Odd minutes : 3 Overhead Squats (build to RPE 7-8)
Even minutes : 8 / 8 Front Rack Barbell Reverse Lunges (30 / 20 kg, controlled)
12 Overhead Squats (40 / 25 kg)
9 Box Jumps (24″ / 20″)
15 / 12 Cal Row
