WOD

30/09/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min

Pre-WOD

Metcon (No Measure)

Choose one:

COMPLETE

60 Pull Ups or

50 Chest to Bar Pull Ups or

40 Strits Pull Ups or

30 Bar Muscle Up or

20 Muscle Ups
Depurar tΓ©cnica y transiciΓ³n del movimiento.

WOD

A: Metcon (Time)

For Time:

20 Burpee Box Jump Over 30/24 in

20 Overhead Plate Lunges 45/25 lbs

20 Med Ball Sit up Press Up 20/14 lbs

10 Burpee Box Jump Over 30/24 in

10 Overhead Plate Lunges 45/25 lbs

10 Med Ball Sit Up Press Up 20/14 lbs
https://www.youtube.com/watch?v=jjWa6QEHi5A

20 min Time Cap.

B: Metcon (Time)

For Time:

20 Burpee Box Jump Over 24/20 in

20 Overhead Plate Lunges 35/15 lbs

20 Med Ball Sit up Press Up 14/10 lbs

10 Burpee Box Jump Over 24/20 in

10 Overhead Plate Lunges 35/15 lbs

10 Med Ball Sit Up Press Up 14/10 lbs
https://www.youtube.com/watch?v=jjWa6QEHi5A

20 min Time Cap.

C: Metcon (Time)

For Time:

20 Burpee Box Jump Over 20 in

20 Overhead Plate Lunges 15/10 lbs

20 Med Ball Sit up Press Up 10 lbs

10 Burpee Box Jump Over 20 in

10 Overhead Plate Lunges 15/10 lbs

10 Med Ball Sit Up Press Up 10 lbs
https://www.youtube.com/watch?v=jjWa6QEHi5A

20 min Time Cap.

Post-WOD

OPCIONAL

Metcon (No Measure)

Complete:

5 Rounds of:

10 Curl Antebrazos grip Supinacion

10 Barbell Ab Rollout on knees
https://www.youtube.com/watch?v=HS4j9gr_9XI

https://www.youtube.com/watch?v=mIYuVpQF3N8

29/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min

Pre-WOD

Squat Clean + Front Squat (1-1-1-1-1-1-1)

1 Squat Clean + 1 Front Squat
Subiendo de peso en cada set.

WOD

A: Metcon (Time)

5 Rounds for Time of:

200 mt Run

10 Clusters 155/105 lbs
15 min Time Cap.

B: Metcon (Time)

5 Rounds for Time of:

200 mt Run

10 Clusters 115/75 lbs
15 min Time Cap.

C: Metcon (Time)

5 Rounds for Time of:

200 mt Run

10 Clusters 45/20/15 /14/10 lbs
Utilizar Barras y Med Balls.

15 min Time Cap.

Post-WOD

OPCIONAL

A: Metcon (Time)

5 Rounds for Time of:

3 MU/BMU

5 mt Handstand Walk

B: Metcon (Time)

5 Rounds for Time:

4 Box BMU/Rings MU Transition

8 Handstand Plate Step Up
https://www.youtube.com/watch?v=jcbTOqPNAXU

28/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min calentamiento.

Pre-WOD

Bench Press (5-5-5-5-5)

Subiendo de peso hasta llegar al 75% y realizar todos los sets en ese peso.

WOD

A: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7 Push Press 95/65 lbs

7 Burpee Lateral Barbell

3 min rest

5 min AMRAP of:

7 Toes to Bar

7 Box Jumps 24/20 in
Suma el total de Rounds y el total de Reps.

B: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7 Push Press 65/45 lbs

7 Burpee Lateral Barbell

3 min rest

5 min AMRAP of:

7 Toes to Bar/Knee to Elbow

7 Box Jumps/Step 24/20 in
Suma el total de Rounds y el total de Reps.

C: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7 Med Ball Push Press 20/14/10/6 lbs

7 Burpee Lateral Barbell

3 min rest

5 min AMRAP of:

7 Toes to Bar/Knee to Elbow/Hips Up

7 Box Jumps/Step 20 in
Suma el total de Rounds y el total de Reps.

Post-WOD

Metcon (No Measure)

OPCIONAL

3 Rondas:

10 Lobo Push Ups

1 min Plank Plate in the Back 10/15/25/35/45 lbs

27/09/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min calentamiento.

Pre-WOD

Metcon (Time)

For Time:

300 DU/600 Singles
10 min Time Cap

WOD

A: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Snatches 135/95 lbs

Overhead Squat 135/95 lbs
20 min Time Cap

B: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Snatches 95/55 lbs

Overhead Squat 95/55 lbs
20 min Time Cap

C: Metcon (Time)

For Time:

10-8-6-4-2-4-6-8-10

Snatches 45/15 lbs

Overhead Squat 45/15 lbs
20 min Time Cap

Post-WOD

Metcon (Time)

OPCIONAL

5 Rounds for time of:

20 Pull Ups

200 mt Run

26/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min

Pre-WOD

Deadlift (5-5-4-3-2-2-1-1)

15 min

5 – 75%

4 – 80%

3 – 85%

2 – 90%

1 – 95%

WOD

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
15 min Time Cap

B: Metcon (Time)

For Time:

21-15-9

Deadlift 185/115 lbbs

Handstand Push Ups/Box HSP
15 min Time Cap

C: Metcon (Time)

For Time:

21-15-9

Deadlift (por coach) lbs

Handstand Push Ups/Box HSP
15 min Time Cap

Si no hay Barras utilicen Kettlebells.

Post-WOD

Metcon (Time)

1600 mt Run 75% Power

24/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
10 min

WOD

A: Metcon (Time)

For Time:

400 mt Run

30 Pull Ups

30 Goblet Squat 53/35 lbs

30 Kettlebell Swin 53/35 lbs

400 mt Run

20 Handstand Push Ups

20 Squat Clean 95/65 lbs

20 Snatches 95/65 lbs

10 Burpee Box Jump Over 30/24 in

B: Metcon (Time)

For Time:

400 mt Run

30 Pull Ups

30 Goblet Squat 35/18

30 Kettlebell Swin 35/18 lbs

400 mt Run

20 Handstand Push Ups/Box HSP

20 Squat Clean 65/45 lbs

20 Snatches 65/45 lbs

10 Burpee Box Jump/Step Over 24/20 in

C: Metcon (Time)

For Time:

200 mt Run

20 Pull Ups

20 Goblet Squat 18/9 lbs

20 Kettlebell Swin 18/9 lbs

200 mt Run

20 Handstand Push Ups/Box HSP

20 Squat Clean 45/15 lbs

20 Snatches 45/15 lbs

10 Burpee Box Jump/Step Over 20 in

Pool: Metcon (Time)

For Time:

300 mt Swim

20 Pull Ups

20 Goblet Squat 53/35 lbs

20 Kettlebell Swim 53/35 lbs

600 mt Row

10 Handstand Push Ups

10 Squat Clean 95/65 lbs

10 Snatches 95/65 lbs

300 mt Swim

Metcon (Time)

For Time:

30 Burpee Pull Up + Toes to Bar

23/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Split Jerk (2-2-2-2-1-1)

Subiendo de peso hasta llegar al PR o superarlo.

WOD

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Cap 15 min

B: Metcon (Time)

5 Rounds for time of:

15 Wall Ball 14/10 lbs

10 Alternating Dumbbell Snatches 35/25 lbs
Time Cap 15 min

C: Metcon (Time)

5 Rounds for time of:

15 Wall Ball 10/6 lbs

10 Alternating Dumbbell Snatches 20/15/10 lbs
Time Cap 15 min

Post-WOD

A: Metcon (Time)

For Time:

2000 mt Run

B: Metcon (Time)

For Time:

1000 mt Run

C: Metcon (Time)

For Time:

800 mt Run

22/09/2016

CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach
15 min

Pre-WOD

Bench Press (5-5-5-5-5)

Realizar todos los sets al 75% – 80% de 1 RM.

WOD

A: Metcon (Time)

For Time:

50-40-30-20-10

DU

ABMAT Sit Ups

Box Jumps 24/20 in
Time cap 20 min

B: Metcon (Time)

For Time:

50-40-30-20-10

X 3 Singl

ABMAT Sit Ups

Box Jumps/Step 24/20 in
Singles:

150-120-90-60-30

Time cap 20 min

C: Metcon (Time)

For Time:

50-40-30-20-10

X 2 Singl

ABMAT Sit Ups

Box Step 20 in
Singles:

100-80-60-40-20

Time cap 20 min

Post-WOD

OPCIONAL Weighted Push Ups (5-5-4-3-2-1-1)

Weighted Push Ups
Subiendo de peso hasta un Maximo.

https://www.youtube.com/watch?v=fJpzaGMBeSw

Si no se puede como en el video se hacen en el suelo con estilo barquillo.

21/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Power Clean (2-2-2-2-2-1-1)

Subiendo de peso en cada set hasta llegar al PR o superarlo.

WOD

A: Metcon (Time)

For Time:

21/15/9

Thrusters 115/75 lbs

Lateral Burpee

B: Metcon (Time)

For Time:

21/15/9

Thrusters 95/55 lbs

Lateral Burpee

C: Metcon (Time)

For Time:

21/15/9

Med Ball Thrusters 30/20/14/10/6 lbs

PVC Lateral Burpee

Post-WOD

Metcon (Time)

For Time:

75 DU/150 Singl

25 Med Ball Sit Ups

50 DU/150 Singl

20 Med Ball Sit Ups

25DU/150 Singl

15 Med Ball Sit Ups

20/09/2016


CrossFit Punta Cana, CrossFit Bavaro, CrossFit Downtown – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Playing with Kettlebells (1-1-1-1-1-1)

3 Right hand kettlebell snatch + 1 Right hand Turkish get up

3 left hand kettlebell snatch + 1 Left hand Turkish get up
Subiendo de peso en cada set. 1 set equivale a las dos manos.

Si se complica con el kettlebell cojer mancuernas.

WOD

A: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

20 Wall Balls 20/14 lbs

15 Toes to Bar

10 Snatches 135/95 lbs

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

20 Wall Balls 14/10 lbs

15 Toes to Bar/Knee to Elbow

10 Snatches 95/65 lbs

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

20 Wall Balls 10 lbs

15 Toes to Bar/Knee to Elbows

10 Snatches 45/15 lbs

Post-WOD

Metcon (No Measure)

Complete

3 Rounds:

20 Back Extension

1 min Plank