ELITE

LUNES 17 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1. WARM UP
POWER BAND LAT BOTTOM
2. WEIGHTLIFTING PERFORMANCE
2 X 10/10 BANDA VERDE LENTO Y
CONTROLADO
TIME CAP 15 MIN
https://vimeo.com/535407170
3 COMPLEX / 1 SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 POWER CLEAN 40%SC
1 MIN REST 20 DU / 40 SU
2 BMU / 3 JUMPING BMU
3 COMPLEX / 1 SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 POWER CLEAN 50%SC
20 DU / 40 SU
PROTOCOLO BURGENER CLEAN
2 BMU / 3 JUMPING BMU
3 COMPLEX / 1 SQUAT CLEAN + 1 HANG SQUAT CLEAN + 1 POWER CLEAN 60%SC
10 DEAD LIFT
20 DU / 40 SU
10 HIGH PULL
2 BMU / 3 JUMPING BMU
10 MUSCLE CLEAN
10 POWER CLEAN 2 MIN REST
10 FRONT SQUAT
10 SQUAT CLEAN 3. GYMNASTICS
* ENFORCAR EN CONTROL Y BALANCE

5 X 5 WALK PIKE
https://vimeo.com/340119423
5 X MAX” HAND STAND HOLD

2 MIN REST

4. WOD
AMRAP 18 MIN 5. WOD

6 BOX JUMP OVER

5 RFT
6 HANG POWER SNATCH
6. MOBILITY 55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
8 SPEED CAL BIKE
135LB/95LB 8 JUMPING DUMMBEL SQUAT 15KG/10KG

5 MIN ELONGACION 2 MIN REST 2 MIN REST

ACTICA

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
 ELITE
MARTES 18 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1. WARM UP
SINGLE DEAD LIFT POWER BAND
2. WEIGHTLIFTING
3 X 10/10 LENTO Y CONTROLADO MOVIMIENTO S R I I D D DS DS
BANDA MORADA/NEGRA
FRONT SQUAT 1 20 BARRA BARRA UNBROKEN UNBROKEN 60’’ 60’’
https://vimeo.com/372480748
FRONT SQUAT 1 15 40% 30% UNBROKEN UNBROKEN 60’’ 60’’

1 MIN REST FRONT SQUAT 1 10 50% 40% UNBROKEN UNBROKEN 60” 60”

FRONT SQUAT 2 8 60% 60% UNBROKEN UNBROKEN 60” 60”

FRONT SQUAT 2 6 65% 70% UNBROKEN UNBROKEN 60” 60”

EMOM 4 MIN FRONT SQUAT 2 4 70% 75% UNBROKEN UNBROKEN 60” 60”

FRONT SQUAT 4 3 80% UNBROKEN 60”

20 SKIPPING MEDIO + 10 JUMPING
JACKS + 10 AIR SQUAT
* 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 NEUTRAL RINGS PULL UP / HORIZONTAL NEUTRAL RINGS ROW

10 X 3 STRICT RINGS PULL UP

2 MIN REST

4. WOD
EMOM 25 MIN 5. WOD

MIN 1 - 10 T2B
9-15-9
MIN 2 - 100 METER RUN
6. MOBILITY MIN 3 - CAL ROW
CAL SKIERG
DOUBLE DUMMBELL DEAD LIFT 30KG/20KG
MIN 4 - 100 METER RUN
MIN 5 - 10 SINGLE ALT. SNATCH
5 MIN ELONGACION 10KG/7.5KG 15KG/10KG 20KG/17.5KG 25KG/20KG
ACTICA 2 MIN REST

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
 ELITE
MIERCOLES 19 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1. WARM UP
PROTOCOLO BANADA CERRADA
2. WEIGHTLIFTING PERFORMANCE
3 X 10 EN CADA DIRECCION 1-2-3-4-5-6 / TIME CAP 14 MIN
https://vimeo.com/431179785

THRUSTER 30%
1 MIN REST
DOUBLE DUMMBELL BUSTER
10KG/7.5KG 15KG/10KG 20KG/17.5KG 25KG/20KG 30KG/25KG
WALL WALK
PROTOCOLO FRONT RACK
*EN CADA RONDA SE AUMENTA 10% EN EL THRUSTER
10 SHOULDER PRESS
10 FRONT SQUAT 2 MIN REST
10 PUSH PRESS
10 FRONT SQUAT
3. ACCSESORIES
10 PUSH JERK * ENFORCAR EN TECNICA

10 FRONT SQUAT 2 X 5/5 GLADIATOR GET UP KETTLEBELL 12KG/4KG

https://vimeo.com/348091797
2 X 5/5 GLADIATOR GET UP KETTLEBELL 16KG/12KG

2 MIN REST

4. WOD
8 RFT / AMRAP 18 MIN 5. WOD

8 BURPEES
FT
8 DOUBLE KETTLEBELL OH ALT. REVERSE LUNGE
100 DU
8KG/4KG 12KG/8KG 16KG/12KG 20KG/16KG
6. MOBILITY 8 HOLLOW ROCK
25 CLEAN AND JERK 155LB/105LB OR 80%
100 DU
8 DOUBLE KETTLEBELL OH ALT. FORWARD LUNGE

5 MIN ELONGACION 8KG/4KG 12KG/8KG 16KG/12KG 20KG/16KG

ACTICA 2 MIN REST

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
JUEVES 20 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1. WARM UP
2. WEIGHTLIFTING
DOWEL STICK
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/549772238
BACK SQUAT 1 15 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

1 MIN REST BACK SQUAT 1 10 40% 40% UNBROKEN UNBROKEN 60” 60”

BACK SQUAT 3 6 60% 60% UNBROKEN UNBROKEN 60” 60”

BACK SQUAT 4 3 80% UNBROKEN 60”

TABATA
MOVIMIENTO S R I I D D DS DS

20” AIR SQUAT OHS 1 15 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

10” JUMPING SQUAT OHS 1 8 40% 40% UNBROKEN UNBROKEN 60’’ 60’’

OHS 3 4 50% 50% UNBROKEN UNBROKEN 60” 60”

OHS 4 3 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 POWER GREEN BAND

https://www.youtube.com/shorts/-jMIKWjCdIs
10 X 3” HAND STAND HOLD PARALLETTES WALL POWER GREEN BAND

2 MIN REST

6. MOBILITY 4. WOD 5. WOD

3-6-3-9-3-12-3 10 RFT
5 MIN ELONGACION / TIME CAP 16 MIN
ACTICA 10 CAL ROW
5 BURPEES OVER ROW
PULL UP
3 BMU
SINGLE DUMMBELL ALT. CLUSTER
10KG/7.5KG 15KG/10KG 20KG/17.5KG 25KG/20KG
2 MIN REST
200 METER RUN

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
 ELITE
VIERNES 21 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1.WARM UP
SCAPULAR PUSH STICK
5 X 5” PRESION LENTO Y MARCADO 2. WEIGHTLIFTING PERFORMANCE
https://vimeo.com/335730754

1 MIN REST
4 RFT / TIME CAP 20 MIN

300 METER ROW

PROTOCOLO DUMMBELL ALT.
5 PUSH PRESS 40%
10 HOLLOW ROCK
5/5 SINGLE SHOULDER PRESS
5 PUSH SPLIT JERK 40%
5/5 SINGLE PUSH PRESS
10 PUSH UP HAND RELEASE
5/5 SINGLE PUSH JERK
5 PUSH LEFT SPLIT JERK
* CADA RONDA AUMENTA 10 % PESO BARRA
5 PUSH JERK RIGH JERK
* DUMMBELL 10KG/5KG
2 MIN REST

3. WOD
AMRAP 25 MIN
4. WOD
15 DU / 30 SU
2 SQUAT SNATCH EMOM 10 MIN
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
135LB/95LB
IMPAR / 100 METER RUN
15 MED BALL SIT UP 10KG/7KG
PAR / 5 DEVIL PRESS 20KG/15KG
2 SQUAT SNATCH
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
135LB/95LB 2 MIN REST
5. MOBILITY
* CADA 5 MIN BONUS 3 BURPEE TARGET

5 MIN ELONGACION
ACTICA 2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
SABADO 22 DE
ABRIL DE 2023

TERCER MICROCICLO MIXTO

1. WARM UP
CAPITAN MANDA

2. WOD
1 MIN REST

“SPONGE BOB ”

EMOM 15 MIN
MIN 1 - 10 DEAD LIFT
55LB/45LB 85LB/65LB 115LB/85LB 135LB/95LB
155LB/105LB
MIN 2 - 10 BURPEE BASTARD
MIN 3 - REST
MIN 4 - 10 HSPU
MIN 5 - 100 METER RUN

AMRAP 20 MIN
400 METER RUN
4 WALL BALL 10KG/7KG
4 CLEAN AND JERK
55LB/45LB 85LB/65LB 115LB/85LB 135LB/95LB
155LB/105LB

EMOM 15 MIN
MIN 1 - 10 SUMO DEAD LIFT HIGH PULL
55LB/45LB 85LB/65LB 115LB/85LB 135LB/95LB
155LB/105LB
3. MOBILITY MIN 2 - 10 BURPEE OVER BAR
MIN 3 - REST
5 MIN ELONGACION MIN 4 - 5 WALL WALK
MIN 5 - 100 METER RUN
ACTICA
2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY