CrossFit WODs

Date: Tuesday, May 20, 2025

Theme: High-Intensity Metcon – Thrusters, Burpees, & Row

Calentamiento (10-15 minutos)

5 minutes of light cardio (e.g., Rower, Air Bike, or light Jogging)

Estiramientos dinámicos y movilidad:

PVC Pass Throughs (10 reps)

Air Squats (10 reps)

Push-up to Downward Dog (8 reps)

Light Thruster practice with PVC pipe or empty barbell (5-7 reps focusing on full depth squat and overhead lockout)

Spiderman Stretch (5 each side)

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Calentamiento (10-15 minutos)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Estiramientos dinámicos y movilidad:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Calentamiento (10-15 minutos)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Estiramientos dinámicos y movilidad:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Calentamiento (10-15 minutos)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Calentamiento (10-15 minutos)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Estiramientos dinámicos y movilidad:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Fecha: 13 de mayo de 2025

Theme: EMOM – Pacing and Consistency

Calentamiento (10-15 minutos)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Estiramientos dinámicos y movilidad:

Movilidad de los hombros (por ejemplo, tirones de banda, círculos con los brazos)

Movilidad de cadera (p. ej., estiramiento de Spiderman, balanceo de piernas)

Torso Twists (10 repeticiones cada lado)

Terapia de sentadillas contra una pared o aparejo (centrarse en la profundidad y la movilidad del tobillo)

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Calentamiento (10-15 minutos)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Estiramientos dinámicos y movilidad:

Gato-vaca (10 repeticiones)

Bird Dog (10 repeticiones cada lado)

Estocadas con giro de torso (5 cada lado)

Estiramiento de pectorales en pared o plataforma (30 segundos cada lado)