ELITE

LUNES 16 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1. WARM UP
MATRIX SINGLE HIP
2 X 10/10 LENTO Y CONTROLADO 2. WEIGHTLIFTING
https://vimeo.com/784399431
MOVIMIENTO S R I I D D DS DS
DUMMBELL STIFF SQUAT
SQUAT CLEAN 1 20 BARRA BARRA UNBROKEN UNBROKEN 30’’ 60’’
2 X 10/10 LENTO Y CONTROLADA
https://vimeo.com/771673227 SQUAT CLEAN 1 15 30% 30% UNBROKEN UNBROKEN 30’’ 60’’

SQUAT CLEAN 1 10 40% 40% UNBROKEN UNBROKEN 30” 60”

1 MIN REST SQUAT CLEAN 2 8 50% 50% UNBROKEN UNBROKEN 60” 60”

SQUAT CLEAN 2 6 60% 70% UNBROKEN UNBROKEN 60” 60”

TABATA
BUSCAR
20” AIR SUMO SQUAT SQUAT CLEAN 5 1
RM
1:1 60”

10” SQUAT HOLD

* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

2 MIN REST

3. WOD
3 RFT / TIME CAP 17 MIN
2 SQUAT CLEAN
4. WOD
4 BURPEES OVER BAR
6 T2B FT
* CADA RONDA AUMENTA PESO SQUAT CLEAN
400 METER SKIERG
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
4 DOUBLE DUMMBELL POWER CLEAN 25KG/20KG
60LB/50LB 80LB/60LB 105LB/75LB 135LB/105LB
300 METER SKIERG
65LB/55LB 85LB/65LB 115LB/85LB 155LB/125LB
3 DOUBLE DUMMBELL POWER CLEAN 25KG/20KG
200 METER SKIERG
3 RFT 2 DOUBLE DUMMBELL POWER CLEAN 25KG/20KG

5. MOBILITY 3 SQUAT CLEAN 100 METER SKIERG

5 BURPEES OVER BAR 1 DOUBLE DUMMBELL POWER CLEAN 25KG/20KG

FOAM ROLLER 8 T2B
2 X 10 POR GLUTEO * CADA RONDA BAJA PESO SQUAT CLEAN 2 MIN REST
https://vimeo.com/598123232 65LB/55LB 85LB/65LB 115LB/85LB 155LB/125LB
60LB/50LB 80LB/60LB 105LB/75LB 135LB/105LB

5 MIN ELONGACION 55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB

ACTICA 2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
MarteS 17 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1. WARM UP
SUPERMAN SIDE TO SIDE
2. WEIGHTLIFTING
2 X 10/10 LENTO Y CONTROLADO
https://vimeo.com/771681727 MOVIMIENTO S R I I D D DS DS

FRONT TO BACK POWER BAND POWER SNATCH 1 20 BARRA BARRA UNBROKEN UNBROKEN 30’’ 60’’
2 X 10/10 NEGRA/ROJA
POWER SNATCH 1 18 30% 30% UNBROKEN UNBROKEN 30’’ 60’’
https://vimeo.com/765579187
POWER SNATCH 1 15 40% 40% UNBROKEN UNBROKEN 30” 60”

1 MIN REST POWER SNATCH 1 12 50% 50% UNBROKEN UNBROKEN 60” 60”

POWER SNATCH 1 10 60% 60% UNBROKEN UNBROKEN 60” 60”

3 RONDAS
POWER SNATCH 2 5 70% 70% UNBROKEN 60”
10 JUMP TO OH SQUAT
BUSCAR
https://vimeo.com/413428842 POWER SNATCH 5 1
RM
1:1 60”

5 MOSTROS * S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

5 NINJA ROLL UP
2 MIN REST

3. POWERFULL
* SON TRABAJOS DE POTENCIA Y COORDINACION REALIZARLOS DE FORMA EXPLOSIVA

12-10-8-6
BARBELL JUMPING SQUAT
PAUSE 55LB/45LB
https://vimeo.com/431183030

2 MIN REST

4. WOD
AMRAP 22 MIN 5. WOD
6. MOBILITY 100 METER RUN
5-4-3-2-1
10 PULL UP
FOAM ROLLER POWER SNATCH 135LB/85LB
5 MAN MAKERS
3 X 10 POR CADA LATERAL RINGS PULL UP
7.5KG/5KG 12.5KG/10KG 17.5KG/12.5KG
https://vimeo.com/566811897 20KG/15KG TOES TO RINGS
100 METER RUN
5 MIN ELONGACION 10 SIT UP 2 MIN REST

ACTICA 2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
MIERCOLES 18 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1. WARM UP
SIDE WIPERS
2. WEIGHTLIFTING
2 X 10/10 CONTROLADO
MOVIMIENTO S R I I D D DS DS
https://vimeo.com/787008490
HYPER FLEX FOREARMS PUSH PRESS 1 20 BARRA BARRA UNBROKEN UNBROKEN 30’’ 60’’

2 X 10 TENSION CONTROLADA PUSH PRESS 1 18 30% 30% UNBROKEN UNBROKEN 30’’ 60’’
https://vimeo.com/410834511
PUSH PRESS 1 15 40% 40% UNBROKEN UNBROKEN 30” 60”

PUSH PRESS 1 10 50% 50% UNBROKEN UNBROKEN 60” 60”

1 MIN REST
PUSH PRESS 2 6 60% 60% UNBROKEN UNBROKEN 60” 60”

5 RONDAS PUSH PRESS 5 1

BUSCAR
1:1 60”
RM
100 METER RUN
2 BURPEES, CADA RONDA
AUMENTAN 2 BURPEES * S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

5 LEG RAISES, CADA RONDA

AUMENTA 5 LEG RAISES 2 MIN REST
3. GYMNASTICS TECHNIQUE
* SON TRABAJOS DE REGRESION Y PROGRESION DE PERFECCIONAMIENTO DE TECNICA BASICA

3 X 15 BANDA VERDE
FRONT LEVER POWER BAND
https://vimeo.com/530168249

2 MIN REST

4. WOD
33-27-21-15-9-6-3 / 5. WOD
TIME CAP 26 MIN 10-20-10
6. MOBILITY
MED BALL SQUAT 10KG/7KG CAL BIKE
FOAM ROLLER MED BALL STEP UP 10KG/7KG DOUBLE KETTLEBELL 32KG/24KG
2 X 10 PORA CADA TRICEPS DU / DOBLE SU
https://vimeo.com/428935168 WALL BALL 10KG/7KG
MED BALL ALTERNATING OH LUNGE 10KG/7KG
5 MIN ELONGACION 2 MIN REST
2 MIN REST
ACTICA

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
JUEVES 19 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1.WARM UP
HURDLE HIP
2. ACCESSORIES
2 X 10/10 LENTO Y CONTROLADO
* TRABAJAR CON PESOS MODERADOS ENFOCAR EN TECNICA Y BALANCE
https://vimeo.com/771678182
PRONE OH RAISES
3 X15 SEATED GOOD MORNING DUMMBELL
2 X 20 LENTO Y CONTROLADO
https://vimeo.com/603546745
https://vimeo.com/356094233
3 X 15 DUMMBELL ABDUCTOR
https://vimeo.com/598133036
1 MIN REST

2 MIN REST
3-6-9-6-3
STRICT PUSH UP
V UPS 3. GYMNASTICS
HOLLOW ROCKS * ENFORCAR EN CONTROL Y BALANCE
PLANK STEP UP

3 X 5/5 ONE LEG JUMPIG KIPPING

https://vimeo.com/349265718
6 X 5 JUMPING BOX HOLLOW ARCH
https://vimeo.com/349261482
3 X 10 PULL OVER POWER BAND NEGRA / ROJA
https://vimeo.com/602969457

2 MIN REST

4. WOD
AMRAP 25 MIN 5. WOD
3 SQUAT SNATCH
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
AMRAP 15 MIN
6. MOBILITY 5 SINGLE DUMMBELL LEFT PUSH JERK
300 METER ROW
FOAM ROLLER 7.5KG/5KG 12.5KG/10KG 17.5KG/12.5KG
20KG/15KG 10 DOUBLE DUMMBELL JUMPING SQUAT 15KG/10KG
2 X 10 POR CADA MUSLO INTERNO 200 METER RUN
https://vimeo.com/424611423 5 SINGLE DUMMBELL RIGHT PUSH JERK
7.5KG/5KG 12.5KG/10KG 17.5KG/12.5KG 2 MIN REST
5 MIN ELONGACION 20KG/15KG
3 CLEAN AND JERK
ACTICA 55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB

2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
VIERNeS 20 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1. WARM UP
SUPERMAN HALF POWER BAND
2. WEIGHTLIFTING
2 X 10/10 BANDA NEGRA/ ROJA
LENTO Y CONTROLADO MOVIMIENTO S R I I D D DS DS
https://vimeo.com/541381038
FRONT SQUAT 1 20 BARRA BARRA UNBROKEN UNBROKEN 30’’ 60’’
SINGLE BALANCE DEAD LIFT
FRONT SQUAT 1 18 30% 30% UNBROKEN UNBROKEN 30’’ 60’’
2 X 10/10 LENTO Y CONTROLADO
https://vimeo.com/369200059 FRONT SQUAT 1 15 40% 40% UNBROKEN UNBROKEN 30” 60”

FRONT SQUAT 1 12 50% 50% UNBROKEN UNBROKEN 60” 60”

1 MIN REST
FRONT SQUAT 2 6 60% 60% UNBROKEN UNBROKEN 60” 60”

FRONT SQUAT 2 4 70% 70% UNBROKEN 60”

EMOM 6 MIN
IMPAR 50 SU A DOS PIES BUSCAR
FRONT SQUAT 5 1 1:1 60”
RM
PAR 50 SU PIES ALTERNOS
https://www.youtube.com/
watch?v=sCmOUVOTzrw * S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

2 MIN REST

3. WOD
EMOM 30 MIN 4. WOD

MIN 1 - 10/8 CAL ROW

10 RFT
1 BMU
MIN 2 - 15 PUSH UP
2 CHEST TO BAR
MIN 3 - 10 BOX JUMP OVER
3 T2B
MIN 4 - 15 KETTLEBELL SDHP

5. MOBILITY 12KG/8KG 16KG/12KG 24KG/20KG 32KG/24KG

MIN 5 - 10 HOLLOW ROCK
FOAM ROLLER 2 MIN REST

2 X 15 POR GEMELOS
https://vimeo.com/411892531

2 MIN REST
5 MIN ELONGACION
ACTICA

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
SABADO 21 DE
ENERO DE 2023

segundo MICROCICLO CARGA

1. WARM UP 2. WEIGHTLIFTING
CAPITAN MANDA MOVIMIENTO S R I I D D DS DS

PUSH JERK SPLIT 1 20 BARRA BARRA UNBROKEN 60’’

ARCHER SQUAT PUSH JERK SPLIT 1 18 30% 30% UNBROKEN 60’’

2 X 10/10 APERTURA AMPLIA
PUSH JERK SPLIT 1 15 40% 40% UNBROKEN 60”
https://vimeo.com/344232285
PUSH JERK SPLIT 1 10 50% 50% UNBROKEN 60”

1 MIN REST PUSH JERK SPLIT 1 5 60% 60% UNBROKEN 60”

PUSH JERK SPLIT 2 3 70% 70% UNBROKEN 60”

BUSCAR
PUSH JERK SPLIT 5 1 1:1 60”
RM
* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series

2 MIN REST

3. WOD

PARTNER / TIME CAP 45 MIN

20 ALTERNATING BARBELL COMPLEX
ATHLETE 1
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 PUSH
JERK + 1 PUSH JERK SPLIT
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB
135LB/95LB
4. MOBILITY ATHLETE 2 HANG HOLD
10 RONDAS ALTERNATING ATHLETE
FOAM ROLLER ATHLETE 1 6 STRICT PUSH PRESS/ HSPU / DEFICIT
2 X 10 POR ESCAPULA PLATE 45LB/25LB HSPU
https://vimeo.com/346771899 ATHLETE 2 PRESS HOLD/HAND STAND HOLD WALL
5 ROUNDS SYNCRO
5 MIN ELONGACION 10 BURPEES OVER THE BAR
400 METER RUN
ACTICA
2 MIN REST

JONATHAN VELANDIA SUAREZ

CF L1 SPECIALTY MOVEMENT & MOBILITY