Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power Snatch con barra Weightlifting (Power Snatch) A-STRENGTH: Power Snatch 1. Take 12 min to Build to 1 RM Custom Metcon (Tiempo) B-WOD 1: 2 […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano 10 sit up roll 10 K2E Custom Metcon OTM 5’ 12 MBC (20/16) 1’ rest Weightlifting (Deadlift) 12’ to locate 1rm deadlift Custom Metcon (Tiempo) 200 m run 8 deadlift @ 80% 1rm 12 T2B 6 deadlift @ 80% 1rm 12 T2B […]
CONTINUE READINGWarmup 500 m Run or Row Paso de Lagartija + 12 Push Up + 12 Air Squat x 2 sets 10 Kipping Swing y seguido 6 Pull Ups + 20 segundos haciendo Mountain Climber x 2 sets Gymnastics (Pull-up) A-GYMNASTIC: 5 Rounds Pull-Ups x 12 Reps (Rest 1´30´´ entre series) Custom Metcon (Rondas y Reps) […]
CONTINUE READINGWarmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto en zancada larga + 12 Air Squat x 2 sets 10 Ring Row + 10 Hand Release Push Up x 2 sets Weightlifting (Front Squat) A-STRENGTH: 1. Front Squats 3 x 2 @ 90% 2 x 3 @ […]
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Lorena Gonzalez, Tricampeona de España y tercera de Europa en Carreras de Obstáculos OCR entrenando en Versus CrossFit Getafe. – Créditos: Video Vysual Works @indoorwall_leganes
CONTINUE READINGWarmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 sit up roll 10 air squat jump Weightlifting (Power Snatch) A-STRENGTH: 1. Power Snatch 1 x 3 @ 80% 4 x 2 @ 87% 2. Snatch Deadlifts 3 x 5 @ 110% Custom Metcon (Tiempo) WOD: 5 Rounds for Time of: […]
CONTINUE READINGWarmup 250 m Row + 200 m Run Paso de Oso + 12 Sit Up x 2 sets 12 Kipping Swing + 8 Pull Ups x 2 sets + 6x Inchworm w/ Push Up x 2 sets 3 x Salidas de Sprint en distintas posiciones Custom Metcon (Tiempo) A-WOD: 7,14 y 21 Minutos 3 Rounds, […]
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CONTINUE READINGWarmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE 10/8/6/4 Reps de Deadlift empezando con poco peso e ir subiendo hasta llegar al 80% de 1 RM Weightlifting (Deadlift) A-STRENGTH: Deadlift 5-5-5-5-5 reps. @85% de 1 RMax. Custom Metcon […]
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Bodyweight Workshop en Versus CrossFit Getafe impartido por el Gran Daniel Vadnal de @fitnessfaqs durante el Tour Europeo 29 y 30 de Junio de 2019
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