Crossco Desafio 2025

Ejercicios

FOR TIME

avanzado
for time 10 minutos

1 lap run
21 snatch 95/65 lb
1 lap run
15 snatch
1 lap run
9 snatch

TIMECAP: 10 minutos

Descripción / Variantes

partner principiantes
for time 10 minutos

1 lap run
30 snatch 65/45 lb (1a work-1a over head hold)
1 lap run
20 snatch
1 lap run
10 snatch

Ejercicios

AMRAP

avanzado
amrap 7 minutos

50 wallball shot
+in remaining time:
3-6-9-12-15, etc
clean and jerck
toes to ring

avanzados 155/105 lb
med ball: H: 20 lb. M: 14 lb.

TIMECAP: 7 minutos

Descripción / Variantes

partner principante:

amrap 7 minutos

50 wallball shot synch

+in remaining time:
3-6-9-12-15, etc
clean and jerck synch
knee raises 1A work-1A rest

barbell 75/65 lb
med ball: H: 14 lb. M: 10 lb.

Ejercicios

FOR TIME

avanzado
10 minutos time cap

40 db front squat
40 chest to bar
40 db shoulder to overhead
40 box jump over step down 24"/20"

2x DB 50/35

TIMECAP: 10 minutos

Descripción / Variantes

partner principiante
10 minutos time cap

2 rounds

40 db front squat synch
40 hand release push up 1A work -1A rest
40 db shoulder to overhead sync
40 alternating box jump over step down 20"

1x DB 35/25 lb each athlete

Ejercicios

AMRAP

avanzado

amrap 5 minutos

20 cross overs single unders
10 deadlift 185/135
5 burpees over and over the bar

TIMECAP: 11 minutos

Descripción / Variantes

partner principiante
amrap 5 minutos

20 single unders
10 partner deadlift 225 lb
5 burpees over and over the bar synch

Ejercicios

MAX WEIGHT (lb)

avanzados
1RM

1 clean + 2 hang clean

TIMECAP: 5 minutos

Descripción / Variantes

partner principiante

1RM each athlete

1 clean + 2 hang clean

Ejercicios

FOR TIME

avanzado:
4 rondas for time

1 rope climb
6 bar muscle ups
9 deficit hspu
15 m. DB mixed load walking lunge 50/35

TIMECAP: 15 minutos

Descripción / Variantes

partner principiante:

4 rondas por tiempo

1 rope climb
6 kipping pull ups synch
6 wall walks

15 m. single arm DB overhead walking lunge synch 35/25