Відео

#entrenaencasa con Merche de CrossFit PobleNou Warm up: 3 Rounds for quality: 10 BW SL deadlift 10 Pike Push ups 10 Side Plan rotations Strength: -Biserie x 4 14 Bent over row 12 Seated Press 90" rest -Biserie x 4 8 SL deadlift 16 Jumping Lunges 90" rest WOD: AMRAP 8' 12 No push up burpee 14 Cossack squats 16 Hollow rocks

#entrenaencasa con Hifis de CrossFit PobleNou STRETCHING 5’ (Tempo 1:2 breath 2”inhale 4”exhale) MOBILITY&BALANCE&STRENGTH 5’ D.U/S.U/HSPU ACTIVATION AMRAP 6’: 10 Jumping Jacks 15 Hollow Rocks 10 hand steps bear crowl 15 Superman Rocks Strength RX 3 x 8 Extending arms HSPU drop control 3 x 8 Bending arms HSPU drop control 3 x 8 dropping slow & kicking HSPU (30”rest between) Scaled 3 x 8 Extendi...

#entrenaencasa con Jose de CrossFit PobleNou Core Work: 5x"triset" -20 bicycle kicks -15 t2kb -10 reverse burpees *rest 90" WOD: 3 rounds for time -18 worm thrusters -18 alternate push press -15 sit ups -15 deadlifts jumps -12 dynamic push ups hr -12 diamond push ups Time cap 15'

#entrenaencasa con Merche de CrossFit PobleNou Movilidad de cadera -90/90 rotation: 60" rotating 30" hold -Lizard lunge: 60" 5 twist (each side) -Pigeon stretch: 60" hold each side -Hip cars: 5 reps each side -Cossack Squat Shifts: 10 reps with 5" hold (5 per side) -Rollover into V sit: 10 reps -3 Sets for quality: -10 Narrow squat -10 Regular squat -10 Sumo squat -10 Sit ups

#entrenaencasa con Merche de CrossFit PobleNou Warm up: Tabata: -Bird dog -Dog toe touch -Dead Bug -Inch worm Then... 3 Rounds of: 30" Lateral jumps 30" Jumping jacks 30" Skipping 30" Toes to hands 60" rest WOD: For time 10 G2OH 20 Shoulder taps 10 G2OH 30 Alternate V Ups 20 Shoulder taps 10 G2OH 40 Jump squats 30 Alternate V Ups 20 Shoulder taps 10 G2OH 50 Chair dips 40 Jump Squats 30 Alternat...

#entrenaencasa con Hifis de CrossFit PobleNou 5’ pistol/B.squat stretch 5’ pistol/B.squat mobility Activation: 3 rounds of: 1. Front scale&back scale (20"on/10"off each leg) 2. L-Sit: sitting in a chair/sofa or in the floor: ISO Kick 20" on..10"off (each leg) 3. One arm plank: 20" right&left 4. Bulgarian stretch arms up (each leg) Strength: 2 cycles of 1set of 50"@3"/3"@some weight 1 set of 25"...

#entrenaencasa con Jose de CrossFit PobleNou Strength: 5x"superset" -10 tempo perfect push ups -max. Rep push ups hr *Rest 2' WOD: AMRAP 15' 6-5-4 *strict hspu 9-8-7 *burpees 12-11-10 *squat cleans @ AHAP

#entrenaencasa con Merche de CrossFit La Fira Movilidad de hombro Standing Rotations 30" Shoulder Cars 10 reps/arm Thoracic rotations 10/arm Thoracic extensions 10" max extension, rest and repeat 3 times PVC pass through 30'' Reverse grip PVC pass through 30'' PVC Prone Press 10reps x 3 PVC Pulses 10 reps x 3 YWT Hold 5'' each position

#entrenaencasa con Merche de CrossFit PobleNou Warm up: EMOM 6’ 1: Squat Hold 2: Samson Stretch (30" each leg) 3: Hollow hold Strength: 5 Sets AHAP: 8 reps of this complex: 1 Front Squat 2 Reverse Lunge (L R) WOD: 5 rounds for max reps Min 1: Floor press Min 2: Russian Twist Min 3: Alternate Push press Min 4: Weighted Step Up

#entrenaencasa con Hifis de CrossFit PobleNou 5min stretching 5min mobility Activation: EMOM12' 1st: 10 air squats 5 high jump squat 2nd: 10 push Ups 5 hand clap push ups 3rd: 5 sit ups 5 tuck ups 5Vups 4th: 3 tall burpee 5 burpee 7 burpee star jump Strength: "hamstrings " 1 set 50" @3/3 1 set 25" @1/1 D.L right straight leg D.L left Straight leg Simultaneously sliding flex Wod: For time (T.C:1...

#entrenaencasa con Jose de CrossFit PobleNou Conditioning: AMRAP 12' -3 weighted sit ups -3 goblet squats -3 burpees hr *increase 3 reps each round WOD: 4 rounds for time -25 deadlifts -25 thrusters Time cap 12'

#entrenaencasa con Merche de CrossFit PobleNou Core Work: 20-18-16-14-12-10-8 - 6 -4 -2 V-ups 2 -4 -6 -8- 10- 12-14-16-18-20 Sit ups 4 Rounds for quality: 12 Halfkneeling Crossbody chop 12 Plank Pull Through *12 reps each side WOD: 3' amrap x 4 round 10 One hand thruster 10 Squat jump Max burpees remaining time 90" rest between rounds

#entrenaencasa con Hifis de CrossFit PobleNou Cardio zone: AMRAP 8' 10 Tall Burpees 5 Tuck Jumps 15 D.U Strength: Tempo Curls 1set 50" @3"/3" 1set25" 1"/1" 1set AFAP of the following exercises: 1/Double band/some weight/TRX/rings.. Curl 2/one arm curl 3/one arm curl WOD: For Time (T.C:10') 15 HSPU 5 Mountain Climbers 13 HSPU 10 Mountain Climbers 11 HSPU 15 Mountain Climbers 9 HSPU 20 Mountain C...

#entrenaencasa con Jose de CrossFit PobleNou Skill: -air squat EMOM: 4' -40" max. rep air squats Then… EMOM: 4' -30" max. rep air squats Then… EMOM: 4' -20" max. rep air squats WOD: AMRAP 21' -18 alternate single leg v-ups -15 burpees -12 pistols -9 air squats -6 jumping lunges -3 wall climbs

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