3/13/24, 7:05 AM METODO CONJUGADO CROSSFIT Workouts | TrueCoach

Day 1

Semana 1 - ME Lower Body

Warmup

Row Suave 5 Minutos

Movilidad de Cuerpo Inchworm y Cadera

Semana 1 Dia 1 de Bullet Proof Shoulder,

Back Squat

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Encontrar 2 RM

WOD

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For Time 3 Rondas:

10 Clean @ 135
20 Step Front Rack Walking Lunges
1 Lap Run

2 Min Rest

Finisher

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3 Rondas
10 Hyperextention Machine
10 Weighted Sit Ups

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Day 2

Semana 1 - GPP

Warmup

Cada 2 Min por 5 Sets:

15' Handstand Walk
Air Bike por el tiempo restante

Dia 2 de Bullet Proof Shoulder,

WOD

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EMOM for 20 Min:

1- 15 American KB SWING #70
2-15 Burpees
3- 15 T2B
4- 15 Cal
5- REST

Finisher

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50 GHD SIT UPS

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Day 3

Semana 1 - ME Upper Body

Warmup

Air Bike Suave 5 Minutos

Movilidad de Cuerpo con PVC

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Dia 3 de Bullet Proof Shoulder,

A

Seated Row Machine

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Encontrar 2 RM

WOD

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AMRAP 20 Min:
5 Hang Snatch #115
10 Handstand Push Ups
15 Pull Ups
1 Min Rest

Finisher

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100 Banded PushDown

100 Banded Pull Apart

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Day 4

Semana 1 - DE Lower Body

Warmup

4 Rondas
1 Minuto Sky Suave
5 Inchworm y Cadera
5 Squat to Stand

Dia 4 de Bullet Proof Shoulder,

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Back Squat

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8 x 3 Reps cada Minuto @ 60%

Utilizar Kettebells de 35 Lbs de cada lado.

Seated Box Jump

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4 x 5 Reps descansar 1 Minuto

WOD

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3 Set de Amrap 3 Min y descansando 2 Min:

3 Deadlift @ 135
3 Hang Squat Clean
3 Front Squat

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Day 5

Semana 1 - DE Upper Body

Warmup

4 Rondas
1 Min Row Suave
10 Active Hang Shoulder Swing on Bar
10 Alternate Lunge
10 Scapular Push Ups

Luego,
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3 Rondas:
10 Alt. Thoracic Rotation
5 Swing On Rings
A

Bent Over Barbell Row

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8 x 3 Reps cada Minuto @ 60%

Clapping Pull Up

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4 x 5 Reps descansar 1 Minuto

WOD

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EMOM 15 Min:
1- 5 Thruster @ 115 lbs
2- 5 Chest To Bar Butterfly tratando que sean unbroken set
3- Descanso

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