CrossFit Vallecas

El tatami descansa… pero solo en verano. Nos vemos en septiembre. 👊
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CrossFit (16/07/2026)
A) EMOM 16 MIN (ALT)
Odd: 1 Squat Sn**ch @ 85%
Even: 10 Chest-to-Bar Pull-Ups
😎 RONIN · FOR TIME
12-9-6:
Squat Sn**ches (50/35 kg)
Bar Muscle-Ups
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EMOM 36 (6-MIN CYCLE X6)
Min 1: 15 Calories (machine)
Min 2: 20 Kettlebell Swings
Min 3: 10 Burpees
Min 4: 15 KB Goblet Squats
Min 5: 40 Double-Unders
Min 6: 45s Plank Hold
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (14/07/2026)
A) EMOM 12 MIN (ALT)
Odd: 8 Double-DB Bench or Floor Press (heavy)
Even: 10 Double-DB Bent-Over Rows (heavy)
😎 STORMBREAKER · AMRAP 15
12 DB Thrusters (2x15/10 kg)
12 Toes-to-Bar
200m Run
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ENDURANCE · 5 ROUNDS, REST 90S
400m Row (strong)
15 Kettlebell Swings
10 KB Sn**ch (5/side)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit 13/07/2026
A) CLEAN & JERK · EVERY 2:00 X 8
1 Squat Clean + 1 Split Jerk
Build to a heavy single of the day (RPE 8.5)
😎 STARK · FOR TIME
21-15-9:
Squat Cleans (60/40 kg)
Bar Facing Burpees
Cash-out: 400m Run
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ENDURANCE
4 ROUNDS, REST 2:00
400m Run
20 DB Box Step-Overs (2x15/10 kg)
15 DB Push Press (2x15/10 kg)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (10/07/2026)
7 ROUNDS FOR TIME (CAP 25)
15 Kettlebell Swings (24/16 kg · 1.5/1 pood)
15 Power Cleans (43/29 kg · 95/65 lb)
15 Box Jumps (24/20 in)
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Loredo
6 ROUNDS FOR TIME (CAP 35)
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400m Run
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (09/07/2026)
A) EMOM 14 MIN
Odd minutes: 5 Front Squats
Even minutes: 10 Burpee Pull-Ups
😎 DOOMSDAY · 4 ROUNDS FOR TIME
30 Wall Balls (9/6 kg)
20 Alternating DB Sn**ches (22.5/15 kg)
10 Box Step-Ups
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ENDURANCE
8 ROUNDS, REST 90S
12 KB Clusters (clean + front squat + press)
12 KB Sumo Deadlift High Pulls
200m Run
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (06/07/2026)
A) BACK SQUAT · EVERY 90S FOR 9 MIN
6 x 5 @ RPE 8 (across)
One set every 90 seconds
😎 SUPERMAN · 2 ROUNDS FOR TIME
40 Toes-to-Bar
30 Box Jump Overs (24/20 in)
20 Push Jerks (50/35 kg)
10 Bar Facing Burpees
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ENDURANCE
ENDURANCE · 5 ROUNDS, REST 1:00
500m Row (strong pace, repeatable)
15 Kettlebell Swings
10 KB Goblet Reverse Alternating Lunges
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

Blackbird
8 ROUNDS FOR TIME
6 Clean-and-Jerks (70/47.5 kg · 155/105 lb)
6 Handstand Push-ups
26 Double-Unders
13 Box Jumps (24/20 in)
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ENDURANCE
ERIC
16 ROUNDS FOR TIME
(original individual; en pareja para la clase)
200m Run
11 Burpee Box Jump Overs (24/20 in)
21 Wall Ball Shots (9/6 kg · 20/14 lb)
19 Pull-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (02/07/2026)
A) 1:00 ON / 2:00 OFF X 4 ROUNDS
Max-effort Row (as hard as possible)
Goal: > 30 Calories per round
😎 EMOM 18 MIN
Min 1: 1 Back Squat (heavy-ish, technical)
Min 2: 8 Seated Double-DB Strict Press
Min 3: 16 Upright Rows (light)
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ENDURANCE · 10 ROUNDS
10 Double KB Clusters
5 Burpees
10 Double Russian KB Swings
5 Burpees
Rest 1:00 after each round
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (01/07/2026)
A) EVERY 90S FOR 9 MIN
12-10-8-6-4-2 Deadlift
Pick a moderate-heavy load, build slightly
😎 5 ROUNDS
9 Hang Power Cleans (60/40 kg)
36 Double-Unders
9 Handstand Push-ups / 12 Pike Push-ups
C) ACCESORIO KB (8 MIN)
3 rounds:
12 KB Single-Arm Swings/side
10 KB Goblet Squats
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ENDURANCE
6 ROUNDS
100m Run
7 Devil Press
100m Run
7 Double DB Front Rack Squats
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (25/06/2026)
EMOM 12 MIN
Odd minutes: 5 Hang Squat Cleans
Even minutes: 100m Run
😎 4 ROUNDS FOR QUALITY
1 Rope Climb
10 Burpees
20 Wall Balls
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ENDURANCE
EMOM 36 MIN (6-MIN CYCLE X6)
Min 1: 20 Kettlebell Swings
Min 2: 5 Burpees
Min 3: 20 Goblet Squats
Min 4: 5 Burpees
Min 5: 20 Calories
Min 6: 5 Burpees
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas