Crossco Desafio 2024
by De Grandes Cross | Coscomatepec, Ver | Sáb 23 nov 2024 - Dom 24 nov 2024Workouts
La montaña
Ejercicios
FOR TIME
FOR TIME
RX
12-9-6-3-6-9-12
Thrusters
Toes to bar
* 40 Double unders each round
TIME CAP: 12 minutos
FOR TIME
AVANZADOS
12-9-6-3-6-9-12
Thrusters
Toes to bar
* 35 Double unders each round
TIME CAP: 12 minutos
FOR TIME
MASTER/ INTERMEDIO
12-9-6-3-6-9-12
Thrusters
Toes to bar
* 30 Double unders each round
TIME CAP: 12 minutos
FOR TIME
PRINCIPIANTE
12-9-6-3-6-9-12
Thrusters
Knee raises
* 40 Single unders each round
TIME CAP: 12 minutos
TIMECAP: 12 minutos
Descripción / Variantes
Huatusquito
Ejercicios
FOR TIME
FOR TIME
RX
1 Lap run
40 DB Deadlift 2x50/35lb
1 Lap run
30 DB Shoulder to overhead 2x50/35
1 Lap run
20 DB Devil Press 2x50/35
TIME CAP: 15 minutos
FOR TIME
AVANZADOS
1 Lap run
30 DB Deadlift 2x50/35lb
1 Lap run
20 DB Shoulder to overhead 2x50/35
1 Lap run
10 DB Devil Press 2x50/35
TIME CAP: 15 minutos
FOR TIME
MASTER/INTERMEDIO
1 Lap run
40 DB Deadlift 1x50/35lb
1 Lap run
30 DB Shoulder to overhead 1x50/35
1 Lap run
20 DB Devil Press 1x50/35
TIME CAP: 15 minutos
FOR TIME
PRINCIPIANTES
1 Lap run
30 DB Deadlift 2x35/25lb
1 Lap run
20 DB Shoulder to overhead 2x35/25
1 Lap run
20 DB Devil Press 2x35/25
TIME CAP: 15 minutos
TIMECAP: 15 minutos
Descripción / Variantes
La ruleta
Ejercicios
AMRAP
AMRAP 10min.
RX
7 Chest to bar
5 Power snatch 135/95
3 Overhead squats
1 Legless rope climb
AMRAP 10min.
AVANZADO
7 Chest to bar
5 Power snatch 115/75
3 Overhead squats
1 Rope climb
AMRAP 10min.
MASTER
7 Chest to bar
5 Power snatch 95/65lb
3 Overhead squats
1 Rope climb
AMRAP 10min.
INTERMEDIO
7 Pull Ups
5 Power snatch 95/65
3 Overhead squats
1 Rope climb
AMRAP 10min.
PRINCIPIANTES
7 Hand release push ups
5 Power snatch 75/55
3 Overhead squats
1 Rope climb 10ft
TIMECAP: 10 minutos
Descripción / Variantes
Suicide SQ.
Ejercicios
AMRAP
AMRAP 10 min.
RX
10 squat cleans 155/105
Rest 1 min.
10 squat clean 185/135
Rest 1 min.
10 squat cleans 225/ 155
Rest 1 min.
Max reps squat clean in time remaning, 245/165
AMRAP 10 min.
AVANZADO
10 squat cleans 135/95
Rest 1 min.
10 squat clean 155/105
Rest 1 min.
10 squat cleans 185/135
Rest 1 min.
Max reps squat clean in time remaning, 225/155
AMRAP 10 min.
MASTER/INTERMEDIO
10 squat cleans 95/65
Rest 1 min.
10 squat clean 135/95
Rest 1 min.
10 squat cleans 155/105
Rest 1 min.
Max reps squat clean in time remaning, 185/ 135
AMRAP 8 min.
PRINCIPIANTE
10 squat cleans 75/55
Rest 1 min.
10 squat clean 95/65
Rest 1 min.
10 squat cleans 135/95
Rest 1 min.
Max reps squat clean in time remaning, 155/105
TIMECAP: 10 minutos
Descripción / Variantes
FINAL
Ejercicios
FOR TIME
FOR TIME
RX
40 wall ball shot 20/14
30 handstand pus up
20 burpee box jump over 30/24
10 ring muscle up
FOR TIME
AVANZADOS
40 wall ball shot 20/14
30 handstand pus up
20 burpee box jump over 30/24
10 bar muscle up
FOR TIME
MASTER
40 wall ball shot 20/14
30 handstand pus up
20 burpee box jump over 24/20
10 bar muscle up
FOR TIME
INTERMEDIOS
40 wall ball shot 20/14
20 burpee box jump over 24/20
10 chest to bar
5 wall walks
FOR TIME
PRINCIPIANTES
40 wall ball shot 20/14
20 burpee box jump over 24/20
10 pull up
5 wall walks
TIMECAP: 15 minutos
