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Weekly CrossFit Workout Plan

The document outlines a weekly workout plan with specific exercises for each day, including warm-ups, strength/skill/accessory work, and WOD (Workout of the Day). Each day features a variety of movements such as sprints, squats, cleans, and burpees, with prescribed repetitions and sets. The plan emphasizes a mix of cardio, strength training, and skill development over the course of the week.

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Bik Espino
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16 views1 page

Weekly CrossFit Workout Plan

The document outlines a weekly workout plan with specific exercises for each day, including warm-ups, strength/skill/accessory work, and WOD (Workout of the Day). Each day features a variety of movements such as sprints, squats, cleans, and burpees, with prescribed repetitions and sets. The plan emphasizes a mix of cardio, strength training, and skill development over the course of the week.

Uploaded by

Bik Espino
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Dia WarmUp Sength/Skill/Accs WOD

Lunes 10 Sprints 5x5 Press Estricto 50 WBS


8 Halo w/plate (trabajar con el 50-60% de PushPress) 50 D.U.
6/6 empujes de barra con salto 400 mts
4 1/2 Burpees 50 D.U.
30 Cal
50 D.U.

Cap 16 min
Mates 2 ROUNDS Cada 1:30 min x 5 sets WOD
20 mts duck walk 1 Complex 15-10-5 Front Squat
20 Junping Jacks 15 T2B
4/4 HighPull Clean 2 Squat Clean
8 Kb Swings 1 Front Squat INMEDIATAMENTE
4/4 Thruster
8 Twist w/dbll 21-15-9
2 ROUNDS S2OH
10 rotaciones de codos 18-14-12 Pistol Squats
5 Power Clean
5 Front Squat
Miércoles 2 ROUNDS EMOM 8 WOD
10 Dislocaciones PVC 30 Snatch Dbll Alt
10 Over Head Squa PVC A) 5 POWER Snatch 20 PullUps
5/5 Dbll Snatch B) 5 OVER HEAD SQUATS
10 Lunges w/Dblls 20 StepUp 2Dblls
10 PushUps cambiando la dbll 10 MuscleUp

2 ROUNDS 10 Devil Press


5 HighPull Snatch 5 WallClimbs
4 Power Snatch Cada 2 min 5 Burpees
3 OVER HEAD SQUAT
Jueves 3 ROUNDS 3 Series ABS 75 D.U.
30 Saltos alt al disco 18 SitUps 30 HSPU
20 Empujes (HighKnees) 15 Toe Touch 200mts Row
10 Talones atras 12 Hollow Rocks 30 Ring Dips
5 Burpees invertido 45” Plank
5 InchWorms 15 Cal Bike

30 T2B
200 mts Row
30” Walking Lunges
75 D.U
Viernes 2 ROUNDS 3 Series
30 Jumping Jacks 12 elevaciones Frontales 20 Front Squat @115/85
8/10 Cal 18 remo con liga en media sentadilla 12 C&J Dbll alt
10 Zombie Squat 8/8 Elevaciones laterales 20 Front Rack Lunge
8 G2OH 10/10 Remo con mancuerna 12 C&J Dbll
10 Thruster w/plate 20 Thruster
12 C&J Dbll
2 ROUNDS
10 Encogimiento de hombro
10 Rotaciones de codos
5 (2 Lunges + 1 Squat Barbell)
5 Press

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