Crossco Desafio

Ejercicios

FOR TIME

For Time
Avanzados
5 vueltas a la pista
100 double unders
50 wall ball shots

TIMECAP: 12 minutos

Descripción / Variantes

Intermedios
4 vueltas a la pista
100 double unders
50 wall ball shots

Principiantes
3 vueltas a la pista
200 single unders
50 wall ball shots

Ejercicios

AMRAP

AVANZADOS
1 GYMNASTICS COMPLEX
(3 PULL UPS, 3 T2B, 1 BMU)
10 ALT DB SNATCH 55/45 LB
20 DB OH WALKING LUNGES 55/45 LB

TIMECAP: 11 minutos

Descripción / Variantes

INTERMEDIO
AMRAP 10 MIN
8 PULL UPS
10 ALT DB SNATCH 45/35 LB
20 DB OH WALKING LUNGES 45/35

PRINCIPIANTES
AMRAP 9 MIN
10 KNEE RAISES
10 ALT DB SNATCH 35/25 LB
20 DB OH WALKING LUNGES 35/25 LB

Ejercicios

FOR TIME

AVANZADOS FOR TIME
BUY IN 75 SQUATS
40M SLED PULLS 55/45 X3
21 POWER CLEAN 115/95 LB
1 LEGLESS ROPE CLIMB

40M SLED PULLS
15 SQUAT CLEAN 135/105 LB
2 LEGLESS ROPE CLIMB

40M SLED PULLS
9 HANG CLUSTERS 155/115 LB
3 LEGLESS ROPE CLIMB

TIMECAP: 16 minutos

Descripción / Variantes

INTERMEDIOS
FOR TIME CAP 15 MIN
BUY IN 50 SQUATS
40M SLED PULLS 45/35 X3
21 POWER CLEAN 95/65 LB
1 ROPE CLIMB

40M SLED PULLS
15 SQUAT CLEAN 115/85 LB
2 ROPE CLIMB

40M SLED PULLS
9 CLUSTERS 135/105 LB
3 ROPE CLIMB

PRINCIPANTE FOR TIME CAP 14 MIN

BUY IN 50 SQUATS
40M SLED PULLS 35/25 X3
21 POWER CLEAN 75/65 LB
1 HALF ROPE CLIMB

40M SLED PULLS
15 HANG POWER CLEAN 75/65 LB
2 HALF ROPE CLIMB

40M SLED PULLS
9 THRUSTERS 75/65 LB
3 HALF ROPE CLIMB

Ejercicios

MAX WEIGHT

AVANZADOS CAP 7 MIN
5 ATTEMPTS AT MAXIMUM WEIGHT IN HANG SQUAT SNATCH

TIMECAP: 7 minutos

Descripción / Variantes

INTERMEDIO CAP 7 MIN
5 ATTEMPTS AT MAXIMUM WEIGHT IN SQUAT SNATCH

PRINCIPIANTE CAP 7 MIN
5 ATTEMPTS AT MAXIMUM WEIGHT IN POWER SNATCH

Ejercicios

FOR TIME

AVANZADOS
FOR TIME CAP. 16 MIN.

BUY IN

21 Back Squats 135lb
10m Carry
15 Back Squats
10m Carry
9 Back Squats

(5 Inch Worm Every time you break down the bar)

8 Deadlift 255/205lb
16 Bar Facing Burpees
24 Alt. Pistol Squats
32 Strict HSPU
32 Alt. DB CJ 50/45lb
24 Alt. Pistol Squats
16 Burpee Box Jump Over 30/24"
8 DL 255/205lb

TIMECAP: 16 minutos

Descripción / Variantes

INTERMEDIOS

For time: Cap 16 min.

Buy In:

21 Back Squats 115/95lb
10m Carry
15 Back Squats
10m Carry
9 Back Squats

(5 Inch Worm Every time you break down the bar)

8 Deadlift 185/135lb
16 Bar Facing Burpees
24 Alt. Pistol Squats
32 HSPU
32 Alt.DB CJ 45/35lb
24 Alt. Pistol Squats
16 Burpee Box Jump Over 24/20"
8 Deadlift 185/135lb

PRINCIPIANTES

For time: Cap 16 min.

Buy In:

21 Back Squats 75lb/45lb
10m Carry
15 Back Squats
10m Carry
9 Back Squats

(5 Inch Worm Every time you break down the bar)

8 Deadlift 135/95lb
16 Bar Facing Burpees
24 DB Goblet Squat 35/25lb
32 Push Ups HR
32 Alt. DB CJ 35/25lb
24 DB Goblet Squat
16 Bar Facing Burpees
8 Deadlift 135/95lb