ELITE

LUNES 10 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1. WARM UP
NADADOR CRUZADO
2. WEIGHTLIFTING
MOVIMIENTO S R I I D D DS DS
3 X 10/10 LENTO Y CONTROLADO
SHOULDER PRESS 1 20 BARRA BARRA UNBROKEN UNBROKEN 60’’ 60’’
https://vimeo.com/765578332
SHOULDER PRESS 1 15 40% 30% UNBROKEN UNBROKEN 60’’ 60’’

1 MIN REST SHOULDER PRESS 2 8 50% 40% UNBROKEN UNBROKEN 60” 60”

SHOULDER PRESS 3 6 60% 60% UNBROKEN UNBROKEN 60” 60”

SHOULDER PRESS 3 3 70% UNBROKEN 60”

TABATA
MOVIMIENTO S R I I D D DS DS

20” SU PUSH PRESS 1 10 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

10” REST PUSH PRESS 2 6 40% 40% UNBROKEN UNBROKEN 60” 60”
20” SHOULDER TAPS PUSH PRESS 4 4 50% UNBROKEN 60”
10” REST
* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

2 MIN REST

3. GYMNASTICS
* ENFORCAR EN CONTROL Y BALANCE

6 X 3 STRICT CHIN PULL UP

6 X 3 STRICT CHIN RINGS PULL UP

2 MIN REST

4. WOD
EMOM 20 MIN 5. WOD

MIN 1 - 10 DOUBLE DUMMBELL DEAD LIFT

AMRAP 12 MIN
MIN 2 - 100 METER RUN
6. MOBILITY MIN 3 - REST
6 ALTERNATING SINGLE KETTLEBELL SNATCH
24KG/16KG
MIN 4 - 20 SINGLE DUMMBELL RACK ALTERNATING
12 CAL ROW
LUNGE
5 MIN ELONGACION MIN 5 - 15 LEG RAISES TOUCH RACK
ACTICA 10KG/7.5KG 15KG/10KG 20KG/17.5KG 25KG/20KG
2 MIN REST

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
 ELITE
MarteS 11 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1. WARM UP
PROTOCOLO YTWL
2. WEIGHTLIFTING PERFORMANCE
2 X 10 EN CADA LETRA LENTO Y
CONTROLADO
TIME CAP 12 MIN
https://vimeo.com/491252209
100 METER RUN
1 MIN REST 5 POWER SNATCH 40%
200 METER RUN
4 POWER SNATCH 50%
100 METER RUN
PROTOCOLO SNATCH
3 POWER SNATCH 60%
200 METER RUN
10 DEAD LIFT
2 POWER SNATCH 70%
10 HIGH PULL
100 METER RUN
10 POWER SNATCH
1 POWER SNATCH 80%
10 OHS
10 SNATCH BALANCE 2 MIN REST

3. ACCSESORIES
* ENFORCAR EN TECNICA

1 X 5/5 TURKISH GET UP KETTLEBELL 12KG/4KG

2 X 5/5 TURKISH GET UP KETTLEBELL 16KG/8KG
https://www.youtube.com/watch?v=6EtvmDENRwM
2 X 5/5 TURKISH GET UP KETTLEBELL 20KG/16KG

2 MIN REST

4. WOD
AMRAP 18 MIN 5. WOD

3 WALL BALL 10KG/7KG

21-15-9
6. MOBILITY 6 OHS
DOUBLE DUMMBELL HANG POWER CLEAN
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
20KG/15KG
135LB/95LB
5 MIN ELONGACION 3 HSPU
BURPEE DOUBLE JUMP OVER DUMMBELL

ACTICA 2 MIN REST

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
MIERCOLES 12 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1. WARM UP
2. WEIGHTLIFTING
FOUR ROLL
MOVIMIENTO S R I I D D DS DS
3 X 10/10 LENTO Y CONTROLADO
BACK SQUAT 1 20 BARRA BARRA UNBROKEN UNBROKEN 60’’ 60’’
https://vimeo.com/549770686
BACK SQUAT 1 15 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

1 MIN REST BACK SQUAT 2 6 40% 40% UNBROKEN UNBROKEN 60” 60”

BACK SQUAT 2 4 60% 60% UNBROKEN UNBROKEN 60” 60”

BACK SQUAT 4 3 80% UNBROKEN 60”

30-20-10
MOVIMIENTO S R I I D D DS DS

GOOD MORNING FRONT SQUAT 1 15 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

GOOD MORNING CHEST PLATE FRONT SQUAT 2 8 40% 40% UNBROKEN UNBROKEN 60’’ 60’’
25LB/15LB
FRONT SQUAT 2 6 50% 50% UNBROKEN UNBROKEN 60” 60”
GOOD MORNING BACK STICK
FRONT SQUAT 4 4 60% UNBROKEN 60”

* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

2 MIN REST

3. GYMNASTICS
* ENFORCAR EN CONTROL Y BALANCE

10 X 3” HAND STAND HOLD OVER PLATE WALL / PIKE

https://www.youtube.com/shorts/RB7Dpq545MA
10 X 3” HAND STAND HOLD PARALLETTES WALL
https://www.youtube.com/watch?v=5XhVgj96HJ4

2 MIN REST

4. WOD 5. WOD
6. MOBILITY 5 RFT / TIME CAP 14 MIN 2 RFT

15 T2B 20 CAL BIKE

5 MIN ELONGACION 9 BOX JUMP 20 SNATCH BALANCE 95LB/65LB
ACTICA 6 BURPEES

2 MIN REST 2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
 ELITE
JUEVES 13 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1.WARM UP
SCAPULAR PUSH UP
3 X 10 LENTO Y MARCADO 2. WEIGHTLIFTING PERFORMANCE
https://vimeo.com/544144307
TIME CAP 20 MIN
1 MIN REST
10 CAL ROW, SKIERG, BIKE
10 BENCH PRESS 50%
TABATA 10 SIT UP
15 CAL ROW, SKIERG, BIKE
20” PUSH UP HAND RELEASE 10 BENCH PRESS 60%
10” REST 20 SIT UP
20” AIR SQUAT 10 CAL ROW, SKIERG, BIKE
10” REST 10 BENCH PRESS 70%
10 SIT UP
15 CAL ROW, SKIERG, BIKE
10 BENCH PRESS 80%
20 SIT UP

2 MIN REST

3. WOD
FT / TIME CAP 20 MIN
50 ALTERNATING AIR LUNGE
4. WOD
4 CLEAN AND JERK
50 PUSH UP MAX REPS 10 MIN
4 CLEAN AND JERK
50 ALTERNATING PLATE LUNGE
CROSSOVERS UNDERS
10LB/5LB 15LB/10LB 25LB/15LB 35LB/25LB
* PENALIDAD FALLO
45LB/35LB
2 CLUSTER 95LB/65LB
4 CLEAN AND JERK
50 GROUND TO OVER HEAD
5. MOBILITY 2 MIN REST
10LB/5LB 15LB/10LB 25LB/15LB 35LB/25LB
45LB/35LB
4 CLEAN AND JERK
5 MIN ELONGACION 55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
135LB/95LB
ACTICA
2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
VIERNeS 14 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1. WARM UP
ROCK UP 90/90
2. WEIGHTLIFTING
3 X 10/10 LENTO Y CONTROLADO
MOVIMIENTO S R I I D D DS DS
https://vimeo.com/367534817
SQUAT CLEAN 1 20 BARRA BARRA UNBROKEN UNBROKEN 30’’ 30’’
1 MIN REST SQUAT CLEAN 1 15 30% 30% UNBROKEN UNBROKEN 30’’ 30’’

SQUAT CLEAN 1 10 40% 40% UNBROKEN UNBROKEN 30” 30”

3 RONDAS
SQUAT CLEAN 2 8 50% 50% UNBROKEN UNBROKEN 30” 30”

15 FRONT SQUAT POWER BAND SQUAT CLEAN 2 6 60% 60% UNBROKEN UNBROKEN 30” 30”
ROJA
SQUAT CLEAN 2 5 70% UNBROKEN 30”
15 AIR SQUAT POWER BAND ROJA
SQUAT CLEAN 2 3 80% UNBROKEN 30”

* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

1 MIN REST

3. GYMNASTICS
* ENFORCAR EN CONTROL Y BALANCE

10 JUMPING BMU / BARBELL

https://www.youtube.com/shorts/wUQPpZ-koHQ
10 X 3 JUMPING RING MUSCLE UP
https://www.youtube.com/watch?v=Ak4prJ31_Co

2 MIN REST

4. WOD 5. WOD
5. MOBILITY
FT / TIME CAP 18 MIN AMRAP 8 MIN
5 MIN ELONGACION 1 K RUN 3 WEIGHT VEST PULL UP
ACTICA 25 MED BALL SQUAT 10KG/7KG 6 WEIGHT PUSH UP
50 PULL UP
25 MED BALL SQUAT 10KG/7KG 2 MIN REST
100 DU / 200 SU

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
SABADO 15 DE
ABRIL DE 2023

SEGUNDO MICROCICLO MIXTO

1. WARM UP
CAPITAN MANDA

2. WOD
1 MIN REST

FT / TIME CAP 40 MIN

“GODS”

21 POWER CLEAN
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB
6 BURPEES PULL UP
3 DOUBLE DUMMBELL THRUSTER
10KG/7.5KG 15KG/10KG 20KG/17.5KG 25KG/20KG
30KG/25KG
6 BURPEES OVER BAR
15 POWER CLEAN
6 BURPEES PULL UP
3 DOUBLE DUMMBELL THRUSTER
6 BURPEES OVER BAR
9 POWER CLEAN
6 BURPEES PULL UP
3 DOUBLE DUMMBELL THRUSTER
6 BURPEES OVER BAR
6 POWER CLEAN
6 BURPEES PULL UP
3. MOBILITY 3 DOUBLE DUMMBELL THRUSTER
6 BURPEES OVER BAR
3 POWER CLEAN
5 MIN ELONGACION 6 BURPEES PULL UP
ACTICA 3 DOUBLE DUMMBELL THRUSTER
6 BURPEES OVER BAR
1 POWER CLEAN
6 BURPEES PULL UP
3 DOUBLE DUMMBELL THRUSTER
6 BURPEES OVER BAR

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY