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30

Jul | 1

  • Snatch : 1x3 at 60% 1RM
  • Snatch : 1x3 at 65% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Snatch Pull : 4x3
  • Back Squat : 5x6 at 75% 1RM
  • 5 RF-ME: Muscle-ups
  • 4 RFT: Wall Balls, Row Calories, Box Jumps and Dumbbell Snatches
  • TEST Box Dips : Max Set
  • TEST Ring Dips : Max Set
  • TEST Ring Dip (negative)s : Max Set
  • TEST Strict Muscle-ups : Max Set
  • TEST Run 1600 m TT
  • TEST Run 400 m TT
  • TEST Run 200 m TT
  • AMReps 0 secs (1,2,3,...): Squat Cleans
  • 10-9-8-7-1: Handstand Push-ups
  • FT: Dumbbell Thrusters
  • Opción 1 FT: Dumbbell Thrusters

2

  • Every 1 min for 4 mins: Snatches
  • Every 1 min for 4 mins: Clean & Jerks
  • Glen
  • "Tabata" - Thruster : 8 x 20 secs / 10 secs
  • Opcion 1 "Tabata" - Thruster : 8 x 20 secs / 10 secs
  • Floor L Sit : 3x Max Hold
  • 5 RFT: Dumbbell Snatches, One-arm Dumbbell Push Jerks and Handstand Walks

3

  • Power Clean : 5x3 at 75% 1RM
  • Push Jerk : 5x3 at 65% 1RM
  • Push Press : 5x5 at 75% 1RM
  • FT: Deadlifts and GHD Sit-ups
  • Hang Power Clean : 5 Rep Max
  • Power Clean : 1 Rep Max
  • Clean & Jerk : 1 Rep Max
  • 6 RFT: Row Calories, Burpees and Wall Balls
  • AMRAP 20 mins: Sit-ups, Burpees and Devil Press
  • Opción 1 AMRAP 20 mins: Sit-ups, Burpees and Devil Press

4

  • 3 RFT: Power Cleans, 400 m and Plank Holds
  • Opción 1 3 RFT: Power Cleans, Runs and Plank Holds
  • Opción 2 3 RFT: Power Cleans, 200 m and Plank Holds
  • 5 RFT: Dumbbell Bench Press, Strict Pull-ups, Dumbbell Bent Over Rows and GHD Sit-ups
  • 4 RFT: Row Calories, Box Jump Overs and Chest-to-bar Pull-ups

5

  • 3 Power Clean + 1 Push Jerk 1-1-1-1-1-1
  • Clean Pull : 4x3
  • Front Squat : 5x4 at 75% 1RM
  • 10 RFT: Squat Cleans, 200 m and Double Unders
  • Squat Therapy..s : Max Set
  • Hamstring Stretches : Max Set
  • Wall Facing PVC Overhead Squats : Max Set
  • AMReps 10 mins: Dumbbell Snatches
  • Opción 1 AMReps 10 mins: Dumbbell Snatches
  • Air Squat Hold : Max Hold
  • Chipper: Wall Balls, Snatches, Clean & Jerks and 800 m
  • 8 RFT: 200 m, Double Unders and Handstand Push-ups

6

  • Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks
  • 3 RFT: Row Calories, Toes-to-bars and Hang Power Snatches
  • FT: Bench Press, Strict L Chest-to-bar Pull-ups and 800 m
  • Opcion 1 FT: Bench Press, Strict Pull-ups, 800 m and 6 more
  • opcion 2 FT: Floor Press, Strict Ring Rows, 600 m and 6 more
  • "FGB Style" - Row Calories, Wall Balls, Double Unders and Handstand Push-ups
  • Opcion 1 "FGB Style" - Row Calories, Wall Balls, Single Unders and Assisted Handstand Push-ups

7

  • 5 RFT: Burpee Box Jump Overs and Pull-ups

8

  • Snatch : 1x3 at 60% 1RM
  • Snatch : 1x3 at 65% 1RM
  • Snatch : 1x3 at 70% 1RM
  • Snatch : 1x3 at 75% 1RM
  • Snatch : 3x3 at 80% 1RM
  • Snatch Pull : 4x3 at 100% 1RM
  • Back Squat : 5x6 at 78% 1RM
  • Muscle-ups : 4x Max Rep
  • 27-21-15-9: Row Calories, Kettlebell Swings and Overhead Squats
  • Chipper: L-Sit Chest-To-Bar Pull-Ups, Shoulder Press, L Pull-ups and 4 more
  • Opción 1 Chipper: Strict Chest-to-bar Pull-ups, Shoulder Press, Strict Pull-ups and 4 more
  • Opción 2 Chipper: Eccentric Pull-ups, Shoulder Press, Ring Rows and 4 more
  • 5 RFT: Wall Balls, Box Jumps and 400 m
  • AMRAP 22 mins: Air Squats, Dumbbell Snatches and Burpees
  • Opción 1 AMRAP 22 mins: Air Squats, Dumbbell Snatches and Burpees

9

  • Every 1 min for 4 mins: Snatches
  • Every 1 min for 4 mins: Clean & Jerks
  • AMRAP 5 mins w/ Buy-in: 600 m, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: 400 m, Deadlifts and Bar Facing Burpees
  • AMRAP 5 mins w/ Buy-in: 200 m, Deadlifts and Bar Facing Burpees
  • Deadlift : 8 Rep Max
  • Deadlift : 5 Rep Max
  • Deadlift : 1 Rep Max
  • Push-ups : Max Set
  • Diane opción 2 21-15-9: Deadlifts and Push-ups
  • Press : 1 Rep Max
  • Strict Handstand Push-ups : Max Set
  • Diane
  • Diane opción 1 21-15-9: Deadlifts and Handstand Push-ups
  • AMRAP 20 mins: Single Arm Dumbbell Clean & Jerks, Box Step Overs and Strict Handstand Push-ups
  • AMRAP 20 mins: Toes-to-bars, Manmakers and Double Unders

10

  • Push Jerk : 5x3 at 80% 1RM
  • Push Press : 5x5 at 77% 1RM
  • FT: Rows and Double Unders; 10x Pull-ups, Push-ups and Air Squats
  • Power Clean : 3x3 at 75% 1RM
  • Power Clean : 2x2 at 80% 1RM
  • 3 RFT: Rows, Wall Ball Shots, Handstand Walks and Double Unders
  • Opción 1 3 RFT: Rows, Wall Balls, Handstand Walk Practices and Double Unders
  • Opción 2 3 RFT: Rows, Wall Balls, Bear Crawls and Single Unders
  • 6 RFT: Chest-to-bar Pull-ups, Hang Cleans and Rows
  • Opción 1 6 RFT: Overhead Lunges, Dumbbell Thrusters and Tuck-ups
  • 6 RFT: Overhead Lunges, Dumbbell Thrusters and GHD Sit-ups

11

  • Air Squats : Max Set
  • Pistols : Max Set
  • Single Unders : Max Set
  • Double Unders : Max Set
  • Annie
  • Annie opción 1 25-20-15-10-5: Double Unders and AbMat Sit-ups
  • Snatch From Block : 4x3 at 75% 1RM
  • Snatch Pull : 3x2 at 110% 1RM
  • 5 RFT: 400 m, Burpees, Wall Balls and Box Jump Overs

12

  • 3 Clean + 1 Push Jerk : 1-1-1-1-1-1
  • Clean Pull : 4x3 at 100% 1RM
  • Front Squat : 5x4 at 78% 1RM
  • AMReps 8 mins (3,6,9,...): Thrusters and Toes-to-bars
  • AMRAP 10 mins: 400 m, Max Rep Strict Pullups and Max Rep Strict Ring Dips
  • Opción 1 AMRAP 10 mins: 400 m, Max Rep Ring Rows and Max Rep Push Ups
  • 6 RFT: Double Unders, Overhead Squats, Ring Rows and Handstand Walks
  • AMRAP 20 mins: One Arm Dumbbell Overhead Squats, Handstand Push-ups and 200 m

13

  • Every 1 min for 5 mins: Power Cleans, Front Squats and Push Jerks
  • FT: 600 m; 2x Deadlifts, Hang Power Cleans and Push Jerks; 600 m; 2x...
  • Opción 1 Chipper: Box Jumps, Single Unders, Push-ups and 7 more
  • Chipper: Box Jumps, Double Unders, Ring Dips and 7 more
  • Chipper: Row Calories, Pull-ups, Burpees and Devil Press
  • Opción 1 Chipper: Row Calories, Ring Rows, Burpees and Devil Press

14

  • "FGB Style" - Thrusters, Box Jump Overs and Ring Rows
  • Opción 1 "FGB Style" - Thrusters, Box Jump Overs and Ring Rows

15

  • Power Snatch : 3x3 at 70% 1RM
  • Snatch Pull : 3x3 at 80% 1RM
  • Overhead Squat : 3x3 at 70% 1RM
  • Muscle-ups : 3x Max Rep, rest 1:10
  • Chipper: Dumbbell Snatches, Row Calories, Dumbbell Snatches, 9 and more
  • 2 RFT: Ring Support Holds, Strict Chin-ups, Plank Holds and 3 more
  • Opción 1 2 RFT: Box Support Holds, Strict Ring Rows, Plank Holds and 3 more
  • 6 RFT: Runs, Clean & Jerks, Burpees and Ring Muscle-ups
  • FT: 1600 m, Dumbbell Front Rack Lunges and Dumbbell Clean & Jerks
  • Opción 1 FT: 1200 m, Dumbbell Front Rack Lunges and Dumbbell Clean & Jerks

16

  • Every 1 min for 5 mins: Snatches
  • Every 1 min for 5 mins: Clean & Jerks
  • 2A AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers
  • 2B AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers
  • 2C AMReps 5 mins: Round Of "The Chief"s and Max Calories On Rowers

17

  • Power Clean : 3x3 at 70% 1RM
  • Clean Pull : 3x3 at 80% 1RM
  • Back Squat : 3x5 at 75% 1RM
  • AMRAP 9 mins: Strict Pull-ups and Front Squats
  • Back Squat : 1-1-1-1-1
  • Opción 1 Back Squat : 3-3-3-3-3
  • 5 RFT: Runs, Double Unders, Toes-to-bars and Squat Snatches
  • "Tabata" - Kettlebell Swings : 8 x 20 secs / 10 secs
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Push Press : 8 x 20 secs / 10 secs
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

18

  • 3 RFT: Rows and L-Sit Holds
  • Opción 1 3 RFT: Rows and L-Sit Holds
  • Opción 2 3 RFT: Rows and L-Sit Holds
  • Row : 5x 1000 m, rest 1:30
  • 5 RFT: Handstand Walks, Toes-to-bars and Dumbbell Thrusters

19

  • Snatch : 1x2 at 60% 1RM
  • Snatch : 1x2 at 65% 1RM
  • Snatch : 1x2 at 70% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Snatch : 1x1 at 75% 1RM
  • Clean & Jerk : 1x2 at 60% 1RM
  • Clean & Jerk : 1x2 at 65% 1RM
  • Clean & Jerk : 1x2 at 70% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Clean & Jerk : 1x1 at 75% 1RM
  • Front Squat : 3x5 at 70% 1RM
  • AMRAP 20 mins: Wall Balls, Double Unders, Box Jumps and 7 more
  • J.T.
  • Opción 1 Mini J.T.
  • Opción 2 21-15-9: Dumbbell Z Press, Ring Dip (Box)s and Push-ups
  • CrossFit Games Open 14.5 / 16.5
  • AMRAP 20 mins: Row Calories, Wall Balls and Box Jumps

20

  • Every 1 min for 7 mins: Power Cleans, Front Squats and Push Jerks
  • FT: Squat Cleans, 100 m, Squat Cleans, 17 and more
  • 5 RFT: 400 m, Toes-to-bars and Deadlifts
  • Opción 1 5 RFT: 400 m, Knees-to-elbows and Deadlifts
  • Opción 2 5 RFT: 400 m, Knees-to-chests and Deadlifts
  • Opción 3 5 RFT: 200 m, Sit-ups and Deadlifts
  • Opción 1 5 RFT: Single Unders, Burpee Box Jump Overs and Dumbbell Snatches
  • 5 RFT: Double Unders, Burpee Box Jump Overs and Dumbbell Snatches

21

  • 21-15-9-6-3: Dumbbell Thrusters and Chest-to-bar Pull-ups
  • Opción 1 21-15-9-6-3: Dumbbell Thrusters and Pull-ups
  • Opción 2 21-15-9-6-3: Dumbbell Thrusters and Supine Ring Rows

22

  • Snatch : 1x3 at 60% 1RM
  • Snatch : 1x2 at 65% 1RM
  • Snatch : 1x2 at 70% 1RM
  • Snatch : 1x2 at 75% 1RM
  • Snatch : 1x2 at 80% 1RM
  • Snatch : 1x2 at 85% 1RM
  • Snatch : 1x2 at 85% 1RM
  • Snatch : 1x2 at 85% 1RM
  • Snatch Pull : 4x3 at 105% 1RM
  • Back Squat : 5x5 at 80% 1RM
  • Joshie
  • Opción 1 3 RFT: Right Arm Dumbbell Squat Snatches, Strict Pull-ups, Left Arm Dumbbell Squat Snatches and Strict Pull-ups
  • Opción 2 3 RFT: Right Arm Dumbbell Squat Snatches, Strict Ring Rows, Left Arm Dumbbell Squat Snatches and Strict Ring Rows
  • Every 1 min for 25 mins: Snatches
  • 21-18-15-12-9-6-3: Devil Press, Air Squats and Sit-ups
  • Opción 1 21-18-15-12-9-6-3: Devil Press, Air Squats and Sit-ups

23

  • Every 1 min for 5 mins: Snatches
  • Every 1 min for 5 mins: Clean & Jerks
  • Opción 1 Run 3 km TT
  • FQ: Side Plank Hold (Left)s, Reverse Planks, Side Plank Hold (Right)s and Front Planks
  • AMRAP 20 mins: Handstand Push-ups, Handstand Walks and Clean & Jerks
  • Run 5 km TT
  • AMRAP 20 mins: Manmakers and Sit-ups

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Aug | 1

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