Workout of the Day en Crossfit Vallecas
Todos los Wod.
Set 1: 40″ Echo Bike Sprint (max effort)
Set 2: 100m Run Sprint
Set 3: 5 Devil’s Press (22.5/15 kg)
Complete the set within 90″. Rest = remaining time after each set.
100 Sit-Ups
20 Burpees
200 Russian Twists (med ball 9/6 kg)
20 Burpees
300 Flutter Kicks (each leg = 1 rep)
20 Burpees
Muscle Snatch
Hang Clean and Jerk
Bulgarian squat
Front rack Lunges
For Time — Cap: 12 minutes
50 Double Unders + 10 Deadlifts
♀ 70 kg / ♂ 102 kg
50 Double Unders + 10 Deadlifts
♀ 83 kg / ♂ 125 kg
50 Double Unders + 10 Deadlifts
♀ 102 kg / ♂ 143 kg
For Time — Cap: 20 minutes
• 1000m Row
• 30 Clean & Jerks (♀ 43 kg / ♂ 61 kg)
• 1000m Row
• 30 Strict Handstand Push-Ups
Snatch Pull + Low Hang Squat Snatch
Hang Squat Clean
- A) Every 90″ For 15′
Set 1: 1 Back Squat (build to heavy single —
Set 2: 5 Weighted Pull-Ups (add weight if possible — tempo 3-1-1)
- B) QUARTERFINALS #2
For Time — Cap: 15 minutes
80 Dumbbell Hang Squat Cleans
40 Bar Muscle-Ups
♀ 15 kg / ♂ 22.5 kg
Partition reps as needed. DB HSC and BMU can be interleaved in any order.
- 10 Rounds For Time — Cap 40′
• 100 Double Unders (Scale: 200 Single Unders)
• 200m Run
• 3 Burpees
• 6 Thrusters (40/27.5 kg)
• 9 Push-Ups
- Squat Clean + Front Squats
- Hang Power Clean & Jerk
- A) Every Minute on the Minute For 8′
Odd minutes: 1 Hang Power Snatch + 1 OHS
Even minutes: 1 Legless Rope Climb (4.5m — no feet)
- B) QUARTERFINALS #1 2026 —
For Time — Cap: 12 minutes
10 × 50-foot Shuttle Runs
20 Overhead Squats
30 Burpees Over the Bar
— Rest 1 Minute —
30 Burpees Over the Bar
20 Overhead Squats
10 × 50-foot Shuttle Runs
♀ 36 kg / ♂ 52 kg
