Location: La Huella Asti

LUNES
CrossFit
FOCUS
Overhead Squat

WOD
Team of 2
42 Overhead Squat
42 Toes to Bar
42 Cal Row
30 Overhead Squat
30 Toes to Bar
30 Cal Row
18 Overhead Squat
18 Toes to Bar
18 Cal Row

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
Amrap 15′
12/9 Cals Row
12 Lunges with Dumbell in Crusch Grip position
12 Single Arm Front Squat (6 each arm)
12 Down Up

Rude
En parejas:
3 Sets of 2’ of these exercise (12’)
10 Tire flips
20 Strict Chin ups

WOD
T-2
3 Rounds (18′)
2’ amrap
Tire jump over
2’ amrap
Stone hold
2’ amrap
Sled push (max m)

MARTES
CrossFit
SEGMENTED POWER CLEAN
3 reps every 90″ for 4 rounds (drop and reset after every rep)
Emom 7′
2 Power Clean

WOD
Amrap 8′
Ladder of 3
Burpees Box Jump Over*
*25 Double Unders after each round

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 12
10/8 Burpees Box Jump
15 Dumbell Push Press
20 Air Squat

MIÉRCOLES
CrossFit
SKILL REVIEW
Kettlebell Snatch

WOD
Amrap 18′
10 Hand Stand Push Ups
15 Pull Ups
20 Hang Kettlebell Snatch (10 each)
40 Air Squat

Conditioning
STRENGTH
Total Body

METABOLIC CONDITIONING
3′ Max Cal Bike
3′ Max Effort Plank
2′ Max Wall Ball
2′ Max Effort Lateral Plank*
1′ Max Effort Bike
1′ Max Effort Hollow
30″ Max Burpees
30″ Max Mountain Climb
*1′ each side

or

3/4 Rounds
1′ Max Wall Ball
1′ Max Swing / Plate Ground to Overhead
1′ Max Cals Bike
1′ Max Mountain Climb / Plank Hold
1′ Rest

Rude
Skill:
Battle rope
Slam ball
Keg bear hug squats
Tire jump over

WOD
T-3 (Time cap 35’)
Cash in : 500m run together
3 rounds of:
60 Slam ball
60 keg bear hug squats
60 Slams at battle rope
60 Tire jump over
Cash out: 500m run together

JUEVES
Megametcon más sesión de pumping, así, además de quitaros la camiseta ¡podéis rellenarla!

MEGAMETCON
For Time
1 Mile Run
75 Wall Ball
50 Burpees
35 Box Jump
50 Cal Row
75 Wall Ball

CASH OUT
3/4 Rounds
10 Dumbell Curl
10 Dumbell Push Ups
10 Mountain Climb on Dumbell

Rude
Every 2’ x 6:
Sprint up to the hill 100m
10 Slam ball

WOD
12’ Amrap
10 Burpees slam ball
20 slams 1 hand battle rope

VIERNES
CrossFit
FRONT SQUAT
5 Rounds
3 reps 33X1 tempo
after each set max effort 12 mt Broad Jump

WOD
Amrap 12′
200 mt Run
10 Front Squat
10 Sumo Deadlift High Pull

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Amrap 20′
400 mt Run
20 Wall Ball
20 Sumo Deadlift High Pull with Kettlebell
20 Hands Off Push Ups

Rude
Core: 3 trisets of 10 reps
Sandbag Anti rotational plank pull
Candle stick
Bar hollow hold 30’’
Rest 1’

WOD
15’ Amrap ladder of 2:
Keg / hammer slams
Sandbag fireman pick up
Hands release push ups

MARTES
CrossFit
WOD
Amrap 20′
250 mt Row
15 Burpees
12 Chest to Bar
9 Thrusters

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
For Time
5 Rounds
200 mt Run
20 Wall Ball

MIÉRCOLES
CrossFit
STRENGTH
5 Rounds for Quality
3 Deadlift
8/10 Knee to opposite elbow

WOD
For Time
55 Deadlift @ 1.5 bodyweight
every break perform 10 Box Jump

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 20′
15 Russian Swing
20 Air Squat
15/10 Cal Row
10/15 Plank to Push Ups
10 Hands Off Down Up

Rude Strentgh
Strongman strength
4 Sets, rest 3’ between sets.
Back Squat 5 reps
Sled rope pull 20m
Double KB Front rack shoulder press 6+6

WOD
– Cash in: 20 hands release push ups
4 Rounds
Run 100m
Slam ball 20
Stone 1m pass ( obstacle) 6
Sled push 20m ( 60/30 kg)
Sand bag Twist reverse lunges 12
– Cash out: 20 hands released push ups

JUEVES
Cada dos semanas encontraréis antes del Megametcon el Mega Pump. Lxs amantes del Conditioning ya están acostumbradxs a este tipo de trabajo que tiene como objetivo mejorar la fuerza con un ojo puesto en la parte estética.

MEGA PUMP
6 Half Kneeling Landmine Shoulder Press each side + Amrap Kneeling Chest Press
6 Landmine Squat + 6 Landmine Reverse Lunges each side

MEGAMETCON
Tabata
Bike
rest 1′
Pull Ups / Sit Up
rest 1′
Burpees over the Plate
rest 1′
1000 mt run

Rude Bootcamp
Every 3’ x 4:
Pop Squats 20
Russian Swing 20
Slam ball shoulder to overhead 20

WOD
T-2 Amrap 15’

Battle rope 60
D.U 100
KB SDHP 40
Sincro sit ups 40

VIERNES
CrossFit

STRENGTH
Snatch Complex
Every 2′ x 6
Deadlift Snatch Grip 2″ pause above the knees
High Hang Power Snatch
Hang Power Snatch

WOD
Amrap 15′
15 Power Snatch
30 Wall Ball
60 Double Unders

Wod by CrossFit New England

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Team of 2 (I go, you go)
Amrap 18′
9/6 Cal Bike
9 Box Jump
9 Burpees

Rude Strentgh
Complex Every 2’ x 5
Keg Gts 4
Keg squats on shoulder 4
Keg bear hug squats 4

Wod
5-10-15-10-5
Keg bear hug squats
Tire flip Burpees
T2B

LUNES
CrossFit
WOD
50 Air Squat
25 Handstand Push-Ups
5 Power Snatch
40 Air Squat
20 Handstand Push-Ups
5 Power Snatch
30 Air Squat
15 Handstand Push-Ups
5 Power Snatch
20 Air Squat
10 Handstand Push-Ups
5 Power Snatch
10 Air Squat
5 Handstand Push-Ups
5 Power Snatch

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
3 Rounds
Amrap 5′
12 Russian Swing
9/7 Cal Bike
6 Down Up
rest 1′

Rude Strength
Strength
Every 3’ x 5
KB Shoulder press 8
Banded pull row 8

WOD
For time
Cash In:
20 Slam ball burpees

3 rounds of:
Sled pull 50m
push ups on slam ball 20
slam ball Jack press 20

Cash out:
20 slam ball burpees

MARTES
CrossFit
STRENGTH
5 Rounds
5 Back Squat
5 L Sit Chin Up Pull Ups
rest 90″ between rounds

WOD
For Time
15 Toes to Bar
15 Double Kettlebell Front Squat
100 mt Farmer Carry
12 Double Kettlebell Front Squat
12 Toes to Bar
80 mt Farmer Carry
9 Double Kettlebell Front Squat
9 Toes to Bar
60 mt Farmer Carry
6 Double Kettlebell Front Squat
6 Toes to Bar
40 mt Farmer Carry

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
3 Rounds
3′ Dumbell Snatch
3′ Cal Row
3′ Box Jump
3′ Cal Row
poi 2′ poi 1′
(non c’è pausa, solo cambio)

MIÉRCOLES
CrossFit
En el 2018 lanzamos Choose Your Wod en el cual Castro se inspiró para estos Open. Hoy os toca elegir: ¿Amrap o For Time?

STRENGTH
“DT Complex” Review

WOD
Choose your Wod

T-2
– Amrap 16 DT
– For Time 10 Rounds of DT *
*1 Round each

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
Amrap 12′
8 DB Single Arm Hang Power Clean and Press each side
10 Burpees Over the Plate

Rude Strength
Strongman strength:
4 sets of 10 / 8 / 6 / 4
KB bench press
kb row

WOD
Team of 2
Amrap 20’
kneeling battle rope 100
slam ball throw against the wall 100
hammer slams 100

JUEVES
Megametcon
El día fundamental para construir una base aeróbica y para recuperarse de los WOD’s más musculares de la semana. ¡Os esperamos!

3 Rounds
In 4′
15 Cal Row
15 Wall Ball
10 Cal Row
10 Wall Ball
In 4′
15 Dumbell Thrusters
10 Box Jump Over
10 Dumbell Thrusters
5 Box Jump Over
In 4′
500 mt run

Rude Bootcamp
Emom 12’
Sandbag thruster 8/12
strict pull up 6/9
plank 40”

WOD
4 rounds, rest2’ between rounds
100m run up the hill
sandbag squats 10

VIERNES
CrossFit
Emom 15′
12/9 Cal Bike
12 Chest to Bar
10 Overhead Squat

rest 3′

Amrap 7′
7 Burpees over the Bar
7 Sumo Deadlift High Pull
7 V-Ups

Conditioning
STRENGTH
Every 2’30” x 4
10 Dumbell Row each side
15/10 Cal Row

Rest 3′

Every 2’30” – Super set
10 Double Kettlebell Reverse Lunges
15 Wall Ball

METABOLIC CONDITIONING
Amrap 10′
Alternating with a partner
250 mt Row*
*25 Mountain Climb ogni volta che

LUNES
CrossFit
WEIGHTLIFTING
Clean Complex
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
every 90″” x 5
Score is worst lift + better lift

WOD
For Time
500 mt Run
30 Hang Squat Clean
500 mt Run

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
For Time
6 Rounds
10 Ring Row
20 Air Squat
15 Cal Row
1′ Plank after each Round

Rude Strentgh
4 sets Rest 2’ between rounds
Bench Press 5
Strict Chin ups 5

WOD
Amrap 15’
Battle Rope 30
Keg Carry 100m
Keg squats 10

MARTES
CrossFit

WOD
T-2
Amrap 22′
Synchro Box Jump Over
Synchro Dumbell Ground to Overhead alternating
Synchro Toes to Bar
Cals Bike*
Ladder of 5

*Start from 20 cals

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 8′
15/12 Russian Swing (Heavy/UB)
45″ Bike (last 15″ hard)
Rest 2′
Emom 8′
10/8 Burpees
15 Goblet Squat

MIÉRCOLES
CrossFit
SRENGTH
Emom 12′
– 3/6 Strict Chest to Bar
– 4/6 Push Press
– Rest

WOD
Every 3′ alternating
Effort 1
200 mt run
10 Pull Ups
15 American Swing
Effort 2
75 Double Unders
15 Hands off Push Ups
20 Air Squat

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Amrap 15′
Ladder of 3
3 Wall Ball
3 Box Jump
3 DB Push Press

Rude Strentgh
Partner Amrap 20’: 60″ work – 60″ rest.
Tire flips

WOD
Team of 2
5’ Amrap x3: rest 1’ between
Stone Hold
Amrap burpees tire jump
…………………….
Bar hollow hold
Amrap KB push press
……………………….
Stone hold
Amrap burpees Tire jump

Each couplet work 5 minuts with 90″ rest between. Score is total reps.

JUEVES
Megametcon
Hay que remar, hay que correr y después alternarse en un amrap de ninjas urbanos.
¡Buen Megametcon a todos!

In 30′
T-2
Row 1600 mt*
Run 1600 mt*
Amrap**
12 Wall Ball
8 Box Jump
1 Rope Climb

*split, 400 mt each
**1 Round each

Rude Bootcamp
4 Rounds: Rest 1’ between
50m run
10 Slam ball
…………………
50 m run
10 push ups

WOD
5 Rounds
Russian Swing 20
Tire jump over 10

VIERNES
CrossFit
WEIGHTLIFTING
Snatch Complex
1 Power Snatch
1 Hang Power Snatch
3 Overhead Squat
Every 2′ x 5/7 rounds

WOD
Amrap 9′
Ladder of 2
Power Snatch
Bar Muscle Up

Conditioning
STRENGTH
Total Body

METABOLIC CONDITIONING
2 Rounds for Time
T-2
400 mt Run
400 mt Row (200 each)
40 Dumbell Box Step Over
40 Dumbell Hang Power Clean

Rude
3 Trisets of 8 reps: Rest 2’ between sets
Diamonds
Deficit Push ups
Banded Triceps

WOD
Emom 15’
Keg Slams 16-20
Stone GTS 3-4
Shuttle Run 80m
Rest 1’

LUNES
CrossFit
STRENGTH
-Front Squat-
5 x 4 tempo Front Squat 1 set every 2′

WOD
For Time
29-21-15 reps of
Russian Swing Pull Ups
Run 200 mt after each set

Conditioning
STRENGTH
Total body

METABOLIC CONDITIONING
Emom 12′
200/150 mt Row
10 Burpees over the Pvc
20/15 Sit Up

Rude
Strentgh
3 trisets, rest 2’ between rounds
Back Squat 8
Step up (6 each leg)
Tire Leg Press 10

WOD
Amrap 13’
Sandbag Thruster 7
Stone Bear Hug squat 7
Med ball Push ups 7

MARTES
CrossFit
WEIGHTLIFTING
-Snatch-
1 Deadlift Snatch Grip
1 Power Snatch
1 Hang Power Snatch
Every 90″ x 5 Rounds

WOD
Sumo Deadlift High Pull
Box Jump
Hang Power Snatch
1′ each movement, 1′ rest after each round, 4 rounds

Conditioning
STRENGTH
Upper body

METABOLIC CONDITIONING
Amrap 18′
6 Cal Bike
8 Prisoner Walking Lunges each leg
10 Dumbell Hang Clean each side

MIÉRCOLES
CrossFit
METCON
Emom 12′
9 Handstand Push Ups
20 Sit Up
15 Goblet Squat

rest 3′

For Time
20-0
Air Squat
Single Arm Dumbell Push Press

Conditioning
STRENGTH
Lower body

METABOLIC CONDITIONING
5 Rounds for time
200 mt Run
200 mt Row
20 American Swing

Rude
Strentgh
Circuit: Emom 9’
30’’ Work – 30’’ Rest
Goblet Squat
Diamonds
Keg/stone Shoulder to overhead

WOD
3 Rounds (cap time 25’)
TEAM of 3 (similar strentgh)
Farmers carry relay 40 m x21(7 per person)
Slamball burpees 90
Stone Carry relay 40m x 21 (7 per person)
Slam ball burpees 90

JUEVES
MEGAMETCON
Hero Wod Witthen

Hero Wod que ya probamos hace algunos meses. Os dejamos dos opciones:
– Retest individual (cap time 40′)
– Team of 2 (opción aconsejada por ser más divertida y dinámica, dividid las reps y corred juntos)

Rude
Bootcamp
*Hurdless technique

WOD
TEAM OF 2
4 Rounds(cap time 20’)
Burpees Tire jump over 10
*Jumping Jack battle rope 60
Lateral Slam ball 60

VIERNES
CrossFit
STRENGTH WOD
5 Rounds for Time
8 Floor Press
12 Cal Bike
10 Toes to Bar
12 Deadlift
40 Double Unders

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Amrap 18′
15/10 Cal Row
10 Double Kettlebell or Dumbell Front Squat
15 Box Jump
10 V Ups

Rude
21 Strentgh Party!(By Arnold Schwarzenegger)
3 Sets x 21 reps. 2’ rest between sets. No rest between exercise.
Banded chin ups
T- Bar row
Deficit push ups

WOD: 3’ amrap-1’rest x 3

Keg GTS 4
Keg Squat 4
Keg Carry 20m

Heavy & Fast!!!!

LUNES
CROSSFIT
3 Rounds for Cals
1’30” Row
30″ Rest
1’30” Bike
30″ Rest

3′ Rest

Amrap 12′
Russian Swing 25
Plate Lunges 20 mt
Toes to Bar 15

Kettlebell max weight 32/24 kg
Lunges max weight 20/15 kg

CONDITIONING
Strength: Total Body
+
WOD
Amrap 12′
15 Wall ball
15 sit up
15 plate ground to overhead

RUDE
5 Rounds
1’ per station.
Pull ups
Stone/Keg GTC
Burpees
2 min rest after round 1
90” rest after round 2
60” rest after round 3
30” rest after round 4

MARTES
CROSSFIT
For Time: 5 Rounds
5 Deadlift
15 Hands off Push Ups
20 Air Squat

CONDITIONING
Strength: Lower Body
+
WOD
9′ Amrap
Cal Row 20/15
Hands Off Push Ups 20
2′ rest
9′ amrap
Kettlebell Deadlift 20
Burpees 20

MIÉRCOLES
CROSSFIT
Amrap 12′
Ladder of 3
Shoulder to Overhead*
Box Jump Over

* 1 burpees box jump every time you drop the bar

CONDITIONING
Core Conditioning
+
WOD
3 Rounds
in 3′
30 Plate Step Up
amrap box Jump

1′ rest and rotate

in 3′
30 dumbell push pres
amrap burpees over the dumbells o cal row

RUDE
TEAM OF 2
3 rounds for time
20 Tire flips
100 Wall balls

JUEVES
Hoy reina el Girl Power, las chicas decidirán el destino de todxs, cada clase elegirá su workout pero sólo las chicas de la clase podrán votar.
Para facilitar las cosas cada Benchmark se transforma en un Amrap de 30′.

Megametcon, choose between:
EVA
CHELSEA
ANGIE

RUDE
Team of 3
20’ Amrap
Sled push 50m (120/100)
Jack Press 90
Burpees slam ball 90

VIERNES
CROSSFIT
Emom 20′
– 3/6 Strict Handstand Push Ups scale up to deficit
– 9/6 Cal Bike scale up to 30″” sprint
– 40/50″” mt Farmer Carry / – go heavy!
– 10 burpees
– 45″” plank – scale up to weighted

CONDITIONING
Surprise!

RUDE
For time 21/15/9/6
Russian Swing
Tire jump over
Hammer slams

LUNES

CrossFit
Continuamos moviéndonos entre muscle, power y squat porque queremos que entendáis cómo y cuándo es útil cada levantamiento y quizás, finalmente, ¡os aprendáis también los nombres!

WEIGHTLIFTING
Snatch
4 Muscle x 2
2 Power x 3
1 Squat x 2/3

METCON
For Time
500 mt Run
50 Overhead Squat
500 mt Run

Conditioning

STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 20′
30″ Mountain Climb
40″ Row
20 Russian Swing
40″ Row
20 Sit Up

MARTES

CrossFit
Wod con dos skills que influenciarán duramente vuestro score junto a vuestra work capacity dada por los sets de Wall Ball y Heavy American Swing.
Aceptad las adaptaciones, están pensadas para centrar el estímulo de vuestro workout.

SKILL
Muscle Up
Double Unders

WOD
For Time
Cash In:
100 Double Unders
Amrap 10′
20 Wall Ball
10 American Swing
5 Bar Muscle Up
Cash Out:
100 Double Unders

Conditioning

STRENGTH
Upper Body

METABOLIC CONDITIONING
Amrap 15′, ladder of 3
Dumbell Swing
Box Jump
Sit Up

MIÉRCOLES

CrossFit
Lo creáis o no, este workout estaba listo desde el miércoles antes del 18.1. Salieron los Dumbell Hang Power Clean pero hemos de todas maneras decidido no cambiar el Wod para que quienes no lo hayan hecho el 18.1 tengan la ocasión de probarlo., bueno… ¡es lo que hay!

STRENGTH
4 Rounds
5 Bench Press or Floor Press
10 Dumbell Row each side

WOD
Amrap 12’*
6 Single Arm Hang Power Clean (3 reps each side)
7 Box Jump Over
9 Puh Ups

*add 1 rep each arm every round

Conditioning

STRENGTH
Core Burner!

MEBOLIC CONDITIONING
Team Workout, 25′ amrap
Run 400m together
50 Dumbell Push Press
50 Air Squats
50 Dumbbell Front Squats
50 Down Up
50 Dumbell Walking Lunges
50/40 Row or Bike

JUEVES

Megametcon Surprise

VENERDI

CrossFit
Cada dos minutos, alternándose con un compañero, uno de los dos atletas deberá hacer un round de DT y el otro 2 minutos amrap de Cal Row.
Cada rep de DT que no logréis realizar en los 2 minutos será contada como una penalidad en el score final del workout: 1 rep no hecha es una caloría menos.

WOD
Every 2′ alternating with a partner x 10
Atleta 1 – 20′ amrap Cal Row or Row or Double Unders
Atleta 2 – 1 round of DT

Conditioning

STRENGTH
Upper Body

METABOLIC CONDITIONING
Team Workout*
Bike and Burpees
10 Cals 1 Burpee
9 Cals 2 Burpees
8 Cals 3 Burpees
7 Cals 4 Burpees
etc…

*1 round each