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    Crossfit 2024

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    fmilagrosfotos
    The document provides a weekly Crossfit workout plan with different exercises scheduled for each day of the week. The plan includes bodyweight exercises like planks, sit ups, and burpees as well as weightlifting movements like squats, deadlifts, and snatches. Each day focuses on different areas of fitness with a mix of strength, metabolic conditioning, and mobility work.

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    Crossfit 2024

    Uploaded by

    fmilagrosfotos
    76 views1 page
    The document provides a weekly Crossfit workout plan with different exercises scheduled for each day of the week. The plan includes bodyweight exercises like planks, sit ups, and burpees as well as weightlifting movements like squats, deadlifts, and snatches. Each day focuses on different areas of fitness with a mix of strength, metabolic conditioning, and mobility work.

    Original Description:

    Crosfi

    Original Title

    crossfit 2024.xlsx

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    The document provides a weekly Crossfit workout plan with different exercises scheduled for each day of the week. The plan includes bodyweight exercises like planks, sit ups, and burpees as well as weightlifting movements like squats, deadlifts, and snatches. Each day focuses on different areas of fitness with a mix of strength, metabolic conditioning, and mobility work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    76 views1 page

    Crossfit 2024

    Uploaded by

    fmilagrosfotos
    The document provides a weekly Crossfit workout plan with different exercises scheduled for each day of the week. The plan includes bodyweight exercises like planks, sit ups, and burpees as well as weightlifting movements like squats, deadlifts, and snatches. Each day focuses on different areas of fitness with a mix of strength, metabolic conditioning, and mobility work.

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    © All Rights Reserved
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    Crossfit

    Semana del 4/3 al 8/3


    Lunes Martes Miércoles Jueves Viernes

    Core 3 Vueltas Core Core Core Core 3 Vueltas


    Plank high Heel Touche 20/20 rusian twist 16 hollow rock Crunch
    30"/ 10" Back extention 20"/10" V ups 3 Vueltas 20/20 Flutter kicks Amrap 5' 16 Leg raises 30"/ 10" Heel touches
    Heel Touche legs raises 10/10 Plank twist 16/16 oblicuos flutter kicks
    Plank Lat superman 20 Sit Ups 16 superman walk out
    A Warm up A A
    300m row Front Squat K2e 2 Kick-Backs A Back Squat
    1 round 10 dumbbell deadlifts 3 al 70% Yoga pushups 4 Push-Ups Amrap 2x5 50%
    TC:15'
    Emon 9' Emon 12'
    5' 300m row 2 al 75%
    40x 20 Hell touch 6 JUMPING PULL-UPS/RING 2x5 60%
    10 dumbbell shoulder press (Cada 2 al 80% ROWS/DB BENT ROWS 15' 2x3 %70
    brazo)
    300m row 1 al 85% 8 Air Squat MÁX REPS 75%
    10 dumbbell snatches (Cada Brazo) B B
    B B Cindy For Time
    300m row /hard pace 4 deadlifts B Wall ball 12/9
    1 round 9 dumbbell snatches (1 Brazo) 1 squat clean Sprawls 5 Pull-Ups 60 calorie Row
    OTM 12' 30- 20 -10 50 Toes-to-Bars
    5' 9 lateral burpees over dumbbell 4 front squat 80% -5 Air squat 10 Push-Ups 40 Wall Ball Shots (9 / 6)
    15'
    9 dumbbell snatches (2 Brazo) 1 wall climb Amrap 20' 15 Air Squats 30 Cleans (50/35)
    20 Pull up
    9 lateral burpees over dumbbell C
    C
    4 sh press C
    Open 24.1
    4 Sh Run C tc: 6'
    20 wall ball DB Hang Snatch Clusters HDPU
    DB: Hombres 22.5 / Mujeres 15.5 Amrap 12'
    Db Over Hang Squat (M 30kg/ H 50kg) 15-12-10-8 Box jump
    10 a 1
    21 Dumbbell Snatches (Brazo 1) Db Lunges 1 al 10
    21 lateral burpees over dumbbell Box Jump 1 Rope Climb
    21 Dumbbell Snatches (Brazo 2)
    21 lateral burpees over dumbbell
    15 Dumbbell Snatches (Brazo 1)
    15 lateral burpees over dumbbell
    TC: 15'
    15 Dumbbell Snatches (Brazo 2)
    15 lateral burpees over dumbbell
    9 Dumbbell Snatches (Brazo 1)
    9 lateral burpees over dumbbell
    9 Dumbbell Snatches (Brazo 2)
    9 lateral burpees over dumbbell

    Chavez Matias Nahuel

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