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24

25

  • Back Squat : 5 @ 70%, 4 @ 75%, 3 @ 80%, 1 @ 84%, 1 @ 87%, 1 @ 90%
  • FT: Double Unders; 4x Chest-to-bar Pull-ups, Handstand Push-ups and...
  • Run 5000 m TT
  • Opción 1 Run 3000 m TT
  • Chipper: Double Unders, Cleans, Burpees and 4 more
  • FT: Row Calories; 4x Toes-to-bars, Dumbbell Clean & Jerks and Dumbbell...

26

  • High Hang Power Clean + Hang Power Clean + Power Clean : 1 Rep Max
  • 5x RFT: Double Unders, Power Cleans and Bar Facing Burpees
  • Opción 2 3 RFT: Rows, Bodyweight Bench Press, Single Arm Dumbbell Row (Left)s and 2 more
  • 3 RFT: Rows, Bodyweight Bench Press, Single Arm Dumbbell Row (Left)s and 2 more
  • Opción 1 3 RFT: Rows, Bodyweight Bench Press, Single Arm Dumbbell Row (Left)s and 2 more
  • 6 RFT: 200 m, Hang Snatches and Bar Facing Burpees
  • Alt EMOM 20 mins: Tire Flips, Double Unders, Dumbbell Snatches and Wall Balls

27

  • Alt EMOM 15 mins: Pause Overhead Squats, 5 Toes To Bar + 8 Db Snatches and Handstand Walk Practices
  • Deadlift : 5-5-3-3-3-1-1-1-1
  • "Tabata" - Row : 10 x 1 min / 1 min
  • Chipper: 400 m, Burpees, Push-ups, Walking Lunges and Air Squats

28

  • Strict Fran
  • Opción 1 15-12-9: Thrusters and Strict Pull-ups
  • Opción 2 21-15-9: Thrusters and Ring Rows
  • Lifting: Squat Snatches and Snatch Pulls
  • FT: Chest-to-bar Pull-ups, Burpee Box Jump Overs, Chest-to-bar Pull-ups and 17 more

Mar | 1

  • CrossFit Games Open 19.2 - Rx'd
  • CrossFit Games Open 19.2 - Rx'd
  • Opción 1 CrossFit Games Open 19.2 - Scaled
  • CrossFit Games Open 19.2 - Rx'd
  • FT: Rows; 5x Dumbbell Thrusters and Toes-to-bars

2

  • Every 2 mins for 12 mins: Split Jerks and Burpees
  • FT: Row Calories; 3x Box Jumps and Suicide Runs; Handstand Push-ups...
  • Overhead Squat : 5-5-3-3-3-1-1-1-1

3

  • AMRAP 0 secs w/ Buy-in: Sit-ups, Burpees, Push-ups and Kettlebell Swings

4

  • CrossFit Games Open 19.2 - Rx'd
  • 3 RFT: Hip & Back Extensions, Weighted Sit-ups, Burpee Over Dumbbells and Inverted Burpees
  • Opción 1 3 RFT: Hip & Back Extensions, Weighted Sit-ups, Burpee Over Dumbbells and Inverted Burpees
  • Opción 2 3 RFT: Back Extensions, Weighted Sit-ups, Burpee Over Dumbbells and Inverted Burpees
  • 6 RFT: Double Unders, Burpees and Hang Clusters
  • FT: Rows, Pull-ups, Farmer Carries and Pull-ups

5

  • Every 1:30 for 10:30: Power Snatch + Squat Snatch
  • 5x RFT: Deadlifts, Bar Facing Burpees and 200/150 m
  • Clean & Jerk : 5-5-3-3-3-1-1-1-1
  • AMRAP 20 mins: Devil Press, Handstand Push-ups and Box Jump Overs
  • 4 RFT: 400 m, Dumbbell Snatches and Wall Balls

6

  • Alt EMOM 16 mins: Box Jump Overs, Overhead Squats, Handstand Push-ups and No Push-up Burpees
  • 3 RFT: Double Unders, Handstand Holds and AbMat Sit-ups
  • Opción 1 3 RFT: Double Unders, Handstand Holds, and AbMat Sit-ups
  • Opción 2 3 RFT: Single Unders, Handstand Holds and AbMat Sit-ups
  • Block Snatch : 4x5 at 70% 1RM
  • Snatch Pull : 3x2 at 110% 1RM
  • 22 RFT: Thrusters, Overhead Lunges and 400 m

7

  • 5 RFT: Legless Rope Climbs and Alternating Dumbbell Snatches
  • Opción 1 5 RFT: Rope Climbs and Alternating Dumbbell Snatches
  • Opción 2 5 RFT: Ring Rows and Alternating Dumbbell Snatches
  • 6x AMRAP 4 mins: Toes-to-bars, Push-ups and Air Squats

8

  • CrossFit Games Open 19.3 - Rx'd
  • CrossFit Games Open 19.3 - Rx'd
  • Opción 1 CrossFit Games Open 19.3 - Scaled
  • CrossFit Games Open 19.3 - Rx'd
  • Row : 1x 20 mins
  • 5 RFT: Max Rep Burpees, Dumbbell Thrusters and 200 m

9

  • AMRAP 6 mins: Thrusters and Burpee Over Bars
  • AMRAP 6 mins: Deadlifts and Chest-to-bar Pull-ups

10

  • 5 RFT: 600 m, Russian Kettlebell Swings and Air Squats

11

  • CrossFit Games Open 19.3 - Rx'd
  • Row : 3x 2000 m, rest 2 mins
  • Tosh (CFE)
  • Tosh Opción 1 Run : 200/200/400 m, rest 10 secs
  • FT: Row Calories, Clean & Jerks, Toes-to-bars and 4 more
  • 4 RFT: Double Unders, Bear Crawls and Burpees

12

  • 3 RFT: 400 m and Max Rep Muscle Ups
  • 3 RFT: Bar Facing Burpees, Double Unders, Kettlebell Swings and 3 more
  • 3 RFT: Handstand Holds and Wall Balls
  • Opción 1 3 RFT: Handstand Hold (Feet On Box)s and Max Rep Wall Balls
  • Opción 2 3 RFT: Plank Holds and Max Rep Wall Balls
  • AMRAP 20 mins: Thrusters, Handstand Walks and Burpees
  • Chipper: Rows, Burpees, Air Squats and 7 more

13

  • Pause Overhead Squat : 1-1-1
  • Alt EMOM 18 mins: Thrusters, Chest-to-bar Pull-ups, Overhead Squats and 3 more
  • Push Jerk : 5-5-3-3-3-1-1-1-1
  • Jerry
  • Chipper: 400 m, Dumbbell Clean & Jerks, Double Unders and 2 more

14

  • AMReps 20 mins: Strict Pull-ups, Push-ups and Air Squats
  • Clean & Jerk : 5x3 at 75% 1RM
  • Clean Pull : 3x2 at 105% 1RM
  • AMRAP 15 mins: Chest-to-bar Pull-ups, Box Jump Overs and Dumbbell Thrusters

15

  • CrossFit Games Open 19.4 - Rx'd
  • 19.4 CrossFit Games Open 19.4 - Rx'd
  • Opción 1 CrossFit Games Open 19.4 - Scaled
  • Row : 1x 20 mins
  • CrossFit Games Open 19.4 - Rx'd
  • 6 RFT: Max Cal Rows, Burpees and Thrusters

16

  • Every 1 min for 10 mins: Push Jerk
  • Every 1 min for 8 mins: Split Jerk
  • 21-15-9: Thrusters and Wall Ball Runs
  • AMRAP 15 mins: Double Unders, Box Jump Overs and Dumbbell Thrusters

17

  • AMRAP 18 mins: Tire Flips, Burpee Over Bars and Thrusters

18

  • CrossFit Games Open 19.4 - Rx'd
  • Deadlift : 5-5-3-3-3-1-1-1-1
  • Opción 1 Deadlift 5-5-4-4-3-3-3
  • 5 RFT: Dumbbell Snatches, Toes-to-bars and 200 m
  • AMRAP 25 mins: Pull-ups, Thrusters and 400 m

19

  • 5x RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • Row 2500 m at 60%
  • Opción 2 3 RFT: Rows, Ring Rows, Rows and Knee Push-ups
  • 3 RFT: Rows, Strict Pull-ups, Rows and Push-ups
  • Opción 1 3 RFT: Rows, Machine Assisted Pull-Ups, Rows and Knee Push-ups
  • 9-7-5: Squat Snatches
  • 12-9-6: Chest-to-bar Pull-ups
  • AMRAP 20 mins: Kettlebell Swings, Wall Balls and 200 m

20

  • Pause Back Squat : 1 @ 70%, 1 @ 70%, 1 @ 73%, 1 @ 73%, 1 @ 76%, 1 @ 76%, 1 @ 76%
  • Alt EMOM 16 mins: Rows, Thrusters, 200/150 m and Overhead Squats
  • Back Squat : 1 Rep Max
  • Shoulder Press : 1 Rep Max
  • Opción 1 Back Squat : 3-3-3-3-3
  • Opción 1 Shoulder Press : 3-3-3-3-3
  • 2 Snatch Pull + 1 Power Snatch : 5x1 at 75% 1RM
  • AMRAP 8 mins: Handstand Push-ups and Dumbbell Deadlifts
  • AMRAP 8 mins: Burpee Box Jump Overs and Dumbbell Front Squats

21

  • 15-12-9-6-3: Clean & Jerks and Pull-ups
  • Opción 1 15-12-9-6-3: Clean & Jerks and Pull-ups
  • Opción 2 15-12-9-6-3: Clean & Jerks and Jumping Pull-ups
  • Row : 2000/800/1000/400 m
  • Alt EMOM 100 mins: Max Double Unders, Dumbbell Thrusters, Tire Flips and Burpees

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Apr | 1

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