CrossFit Vallecas

CrossFit (02/006/2026)
A) EMOM × 12 MIN · ALT ODD / EVEN
12 MIN
Odd: 2 Wall Walks (slow, controlled, full lockout at top)
Even: 12 Ring Dips / Box Dips (strict if possible, full depth)
😎 “ASCENT” · 21-15-9 FOR TIME
CAP 15 MIN
Deadlifts (70 / 47.5 kg)
Push-Ups
After each round: 2 Rope Climbs (legs allowed, 4.5 m)
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RISING EMOM · 30 MIN · 5-MOVEMENT WHEEL
30 MIN
Min 1: 12 / 10 Calorie Row
Min 2: 18 Russian Kettlebell Swings (24 / 16 kg)
Min 3: 100 m Run
Min 4: 50 Double-Unders
Min 5: 12 Air Squats + 8 Push-Ups
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.vallecas

CrossFit (28/05/2026)
A) EMBERS CHIPPER · 4 ROUNDS FOR TIME
CAP 22 MIN
25 Wall Balls (9 / 6 kg, 10/9 ft)
20 Hang Power Cleans (50 / 35 kg)
15 Toes-to-Bar
10 Bar-Facing Burpees
5 Bar Muscle-Ups (o 20 Chest-to-Bar escalado)
😎 THEN · BUILD TO A HEAVY HANG CLEAN
~12 MIN
Subir progresivamente en peso hasta encontrar un Hang Clean pesado del día (no 1RM a fallo — RPE 8-9 limpio)
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ENDURANCE
EVERY 7 MIN × 42 MIN · 2 ROUNDS
42 MIN
Set 1: 1000 m Run + en el tiempo restante Max Russian Twists
Set 2: 1500 m Row + cada 90” 5 Burpees Over the Rower
Set 3: 2000 m BikeErg + cada 90” 5 Devil Press (2× 22.5 / 15 kg)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (27/05/2026)
A) 5 ROUNDS FOR QUALITY
~12 MIN
2/2 Turkish Get-Ups (KB media, control absoluto)
1 Legless Rope Climb (trepa sin pies — escalado: trepa con pies o 3 rope pull-ups tumbado)
Sin reloj agresivo. Calidad de movimiento por encima de velocidad.
😎 COMBUSTION CHAMBER · EMOM 20 MIN
20 MIN
Min 1: 8/8 KB Cleans (single, alternantes — 24 / 16 kg)
Min 2: 10 KB Jumping Squats (32 / 24 kg, goblet, salto en la cima)
Min 3: 8 KB Strict Press (single, alternantes — 4/4) (24 / 16 kg)
Min 4: 12 American KB Swings (24 / 16 kg)
Min 5: 16 Hollow Rocks with KB Hold
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ENDURANCE
A) TABATA · 8 MIN
8 MIN
Tabata Double Unders (20s ON / 10s OFF × 😎
Tabata Air Squats (20s ON / 10s OFF × 😎
Alternar bloques: 4 min DU + 4 min Air Squats. Score: reps mínimas por intervalo.
😎 EMBER EMOM · 28 MIN
28 MIN
Min 1: 15 / 12 Calorie Row
Min 2: 15 Burpees
Min 3: 200 m Run
Min 4: REST
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit

A) EVERY 90” × 9 MIN · SN**CH SKILL
9 MIN
3 Muscle Sn**ch + 2 Overhead Squats (6 sets, RPE 6, técnica primero, sin re-grip)
😎 KINDLING’S COUPLET · 5 ROUNDS FOR TIME
CAP 18 MIN
8 Hang Power Sn**ches (40 / 30 kg)
12 Box Jumps (24” / 20”)
8 Push-Ups (pecho al suelo)
12 / 9 Calorie Row
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ENDURANCE
100 Wall Balls (9 / 6 kg)
80 / 60 Calorie BikeErg
60 Goblet Lunges (unbroken, alternantes, KB al pecho)
40 Burpees
20 / 16 Calorie SkiErg
10 Strict Toes-to-Bar + 10 Strict Pull-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (26/05/2026)
A) EMOM 18 MIN

Min 1: 6 Power Cleans (50 / 35 kg)
Min 2: 8 Front Squats (50 / 35 kg)
Min 3: 10 Push Press (50 / 35 kg)
6 rondas completas. Misma barra todo el bloque.
😎 EVERY 2 MIN × 12 MIN · ALT SET 1 / SET 2
12 MIN
Set 1: 100 m Run + 10 Burpees
Set 2: 100 m Run + 10 Unbroken Thrusters (barra del complex)
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ENDURANCE
AMRAP 30 MIN
30 MIN
400 m Run
30 Air Squats
20 Sit-Ups
10 Box Step-Ups (24” / 20”)
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cfvallecas huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (22/05/2026)
“JT — LIFTING VERSION” · 21-15-9 FOR TIME
CAP 28 MIN
Handstand Push-Ups
Cal Row
Ring Dips
Overhead Squats (30 / 20 kg)
Push-Ups
Hang Power Sn**ch (30 / 20 kg)
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ENDURANCE
“HANSEN” · 5 ROUNDS FOR TIME
CAP 35 MIN
30 American KB Swings (32 / 24 kg)
30 Burpees
30 GHD Sit-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (21/05/2026)
CROSSFIT
Rope Climb Skill + EMOM Bent Row + 3 Monster Sets
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◆ OBJETIVO
Día gimnástico avanzado. Skill cuerda 3 variantes. EMOM 12 alternando Bent Row + Floor Bench + Air Squat. 3 Monster Sets con Legless Rope Climb y Devil Press.
A) ROPE CLIMB SKILL · 10 MIN
10 MIN
Rope Row / Rope Pull-Ups / Rope Knee-to-Elbow. Trabajo de grip.
😎 EMOM × 12 MIN · 3-MOVEMENT WHEEL
12 MIN
Min 1: 12 Bent-Over Row (60 / 40 kg)
Min 2: 12 One-Arm Floor Bench Press elevated hip (20 / 12 kg)
Min 3: 20 Air Squats
C) 3 MONSTER SETS · FOR TIME
CAP 20 MIN
1 Legless Rope Climb + 15 Devil Press (2× 22.5 / 15 kg) + 1 Legless + 15/15 OA Overhead Lunges #
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ENDURANCE
◆ EVERY 3 MIN × 36 MIN · 3-SET ROTATION
36 MIN
Set 1: 100 m Run + 20 Thrusters (empty bar) + 100 m Run
Set 2: 100 m Run + 20 Box Jumps (24” / 20”)
Set 3: 15 / 12 Calories + 10 Burpees + 10 KB Swings American (24 / 16 kg)
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cfvallecas huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (20/05/2026)

A) EMOM × 12 MIN · ALT FRONT SQUAT / 1-ARM PRESS
12 MIN
Odd: 2 Front Squats @ 75% 1RM
Even: 8 / 8 One-Arm Seated Strict Press
😎 FOR TIME · LADDER 5-10-15-10-5
CAP 22 MIN
Thrusters (60 / 40 kg)
Bar Muscle-Ups
Each round: 18 American KB Swings (32 / 24 kg)
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ENDURANCE

DEVIL INTERVALS · 2:00 ON / 1:00 OFF × 12 SETS
36 MIN
Set 1: 30 Row Calories + Max Burpees remaining time
Set 2: 100 Double-Unders + Max Alt DB Sn**ch (22.5 / 15 kg)
Set 3: 100 m Run + Max Devil Press (2× 22.5 / 15 kg)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (19/05/2026)
A) SN**CH COMPLEX · EMOM × 8 MIN
8 MIN
1 Sn**ch Pull + 1 Hang Sn**ch + 1 OHS (RPE 6-7, técnica primero)
😎 SKILL · STRICT HSPU PROGRESSIONS · 8 MIN
8 MIN
Strict HSPU progresiones · 8 min de práctica técnica puro. Sin fatiga.
C) 5 ROUNDS FOR TIME
CAP 15 MIN
10 Strict HSPU
20 Alt DB Sn**ch (22.5 / 15 kg)
30 Double-Unders
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ENDURANCE
EMOM 30 · 6-MOVEMENT WHEEL
30 MIN
Min 1: 12 Row / Ski / Bike Calories
Min 2: 12 KB Squat Clean (left arm) (20 / 12 kg)
Min 3: 100 m Run
Min 4: 12 KB Squat Clean (right arm)
Min 5: 40 Double-Unders
Min 6: 12 Burpees
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (18/05/2026)
EVERY 90S × 12 MIN
12 MIN
1 Power Clean + 1 Hang Power Clean + 1 Jerk (RPE 7 → 8, build through 8 sets)
😎 EVERY 3 MIN × 18 MIN · ALT SET 1 / SET 2
18 MIN
Set 1: 9 Hang Cleans (60 / 40 kg) + 15 Burpee Box Jumps + 21 Cal Row / Bike
Set 2: 9 Jerks + 15 Push-Ups + 200 m Run
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ENDURANCE
FOR TIME
CAP 35 MIN
Round 1: 800 m Run + 75 Air Squats + 50 KB Swings (24 / 16 kg) + 30 Push-Ups
Round 2: 400 m Run + 50 Air Squats + 40 KB Swings + 20 Push-Ups
Round 3: 200 m Run + 50 Air Squats + 30 KB Swings + 10 Push-Ups #
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cfvallecas huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas