Scribd
Upload
20 views6 pages

Elite CrossFit Mobility and WOD Plan

The document provides details for a first microcycle transfer period for an elite training group. It includes 5 days of workouts with the following components each day: 1. Warm up exercises 2. Main strength or metabolic conditioning workout ("WOD") 3. Mobility exercises The workouts incorporate exercises like deadlifts, overhead squats, kettlebell swings, running, rowing, and gymnastics movements. Weights and repetitions increase each session as athletes progress through the microcycle.

Uploaded by

Edinson Jhair Mantilla Romero
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
20 views6 pages

Elite CrossFit Mobility and WOD Plan

The document provides details for a first microcycle transfer period for an elite training group. It includes 5 days of workouts with the following components each day: 1. Warm up exercises 2. Main strength or metabolic conditioning workout ("WOD") 3. Mobility exercises The workouts incorporate exercises like deadlifts, overhead squats, kettlebell swings, running, rowing, and gymnastics movements. Weights and repetitions increase each session as athletes progress through the microcycle.

Uploaded by

Edinson Jhair Mantilla Romero
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

ELITE

LUNES 22 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
CAPITAN MANDA

1 MIN REST
2. WOD

“PINKY JR”

FT

TIME CAP 40 MIN


5-10-15-20-25-20-15-10-5

DU / TRIPLE SU
MED BALL SIT UP 10KG/7KG
SQUAT CLEAN
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB
DU / TRIPLE SU
HOLLOW ROCK
FRONT SQUAT
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB

2 MIN REST
3. MOBILITY

5 MIN ELONGACION
ACTICA

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
martES 23 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
2. WEIGHTLIFTING
HIPERFLEXION HOLD
MOVIMIENTO S R I I D D DS DS
5 X 5” LENTO Y CONTROLADO
DEAD LIFT 1 20 BARRA BARRA UNBROKEN UNBROKEN 60’’ 60’’
[Link]
share=copy DEAD LIFT 1 18 30% 30% UNBROKEN UNBROKEN 60’’ 60’’

DEAD LIFT 1 15 40% 40% UNBROKEN UNBROKEN 60” 60”


1 MIN REST
DEAD LIFT 1 12 50% 50% UNBROKEN UNBROKEN 60” 60”

DEAD LIFT 1 10 60% 60% UNBROKEN UNBROKEN 60” 60”

TABATA DEAD LIFT 2 6 70% 70% UNBROKEN UNBROKEN 60” 60”

DEAD LIFT 4 4 80% 80% UNBROKEN UNBROKEN 60” 60”


20” BEAR DUMMBELL WALK
10KG/5KG DEAD LIFT 5 3 85% UNBROKEN 60”

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


share=copy
2 MIN REST
10” REST

3. ACCESORIES
* ENFORCAR EN EQUILIBRIO Y TECNICA

5 X 5/5 SINGLE KETTLEBELL LUNGE CLEAN 12KG/8KG


[Link]
5 X 5/5 SINGLE KETTLEBELL POWER CLEAN 16KG/12KG CADA RONDA INTENTAR SUBIR PESO
[Link]

2 MIN REST

4. WOD
5 RFT / TIME CAP 12 MIN 5. WOD

5/5 SINGLE UNILAT. KETTLEBELL C&J


2 KM
6. MOBILITY 12KG/8KG 16KG/12KG 20KG/16KG 24KG/20KG
32KG/24KG SKIERG
5 PUSH UP HAND FRONT RELEASE
5 MIN ELONGACION 5 SUMO KETTLEBELL SQUAT 2 MIN REST
ACTICA
2 MIN REST

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
mIERCOLES 24 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
STICK BALANCE CERRADO
2 X 10 LENTO Y CONTROLADO 2. WOD PERFORMANCE
STICK BALANCE APERTURA
SNATCH
2 X 10 LENTO Y CONTROLADO AMRAP 15 MIN
https://
[Link]/765578590?
share=copy 100 METER RUN
10 DOUBLE DUMMBELL PUSH PRESS
1 MIN REST 10KG/5KG 12.5KG/10KG 15KG/12.5KG 20KG/15KG 25KG/20KG
5/5 LUNGE ALT. DOUBLE DUMMBELL RACK
10KG/5KG 12.5KG/10KG 15KG/12.5KG 20KG/15KG 25KG/20KG

5 RONDAS
2 MIN REST
5 MOSTROS
5 NINJA ROLL UPS TABATA MAX REP
5/5 PLANK STEP UP

20” POWER CLEAN


55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB
10” REST

2 MIN REST

AMRAP 15 MIN

100 METER RUN


8 PUSH PRESS
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB
4/4 LUNGE ALT. FRONT RACK
55LB/45LB 75LB/55LB 95LB/65LB 115LB/85LB 135LB/95LB

2 MIN REST
3. MOBILITY

5 MIN ELONGACION
ACTICA

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
JUEVES 25 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
2. WEIGHTLIFTING
POWER BAND V PRESS
MOVIMIENTO S R I I D D DS DS
2 X 10/10 LENTO Y CONTROLADO
OHS 1 20 BARRA BARRA UNBROKEN UNBROKEN 60’’ 60’’
https://
[Link]/828821340? OHS 1 18 30% 20% UNBROKEN UNBROKEN 60’’ 60’’
share=copy
OHS 1 15 40% 30% UNBROKEN UNBROKEN 60” 60”

1 MIN REST OHS 1 12 50% 40% UNBROKEN UNBROKEN 60” 60”

OHS 1 10 60% 50% UNBROKEN UNBROKEN 60” 60”

OHS 2 6 70% 60% UNBROKEN UNBROKEN 60” 60”


EMOM 5 MIN
OHS 3 4 70% UNBROKEN 60”

10 BACK SQUAT STICK + 10 OHS OHS 4 3 75% UNBROKEN 60”


STICK + 5 SNATCH BALANCE
* S series, R repeticiones, I intensidad, D Densidad, DS descanso entre series
STICK
2 MIN REST

3. GYMNASTICS
* ENFORCAR EN CONTROL Y BALANCE

5 X 5/5 LEG LIFTS SWINS


[Link]
10 X 5/5 LEG LIFTS PARALLETTES
[Link]

2 MIN REST

4. WOD
15-12-9-6-3 5. WOD
TIME CAP 12 MIN 50 CAL BIKE
6. MOBILITY WALL BALL 10KG/7KG ZONA 3 FC
V UPS
STEP UP MED BALL 24”/20 10KG/7KG 2 MIN REST
5 MIN ELONGACION
ACTICA 2 MIN REST

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
VIERNES 26 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
TIP TOE LUNGE BALANCE
2 X 8/8 LENTO Y CONTROLADO
https://
[Link]/643113045?
share=copy
2. WOD PERFORMANCE
1 MIN REST

EMOM 20 MIN
TABATA

MIN 1 / 10/8 CAL ROW


20” CRUNCH TOUCH HANDS
MIN 2 / 8 BURPEES
https://
MIN 3 / REST
[Link]/825926446?
share=copy MIN 4 / 6 DEVIL RIGHT PRESS
10” REST 10KG/5KG 15KG/10KG 20KG/17.5KG 22.5KG/20KG 25KG/22.5KG
MIN 5 / 6 DEVIL LEFT PRESS
10KG/5KG 15KG/10KG 20KG/17.5KG 22.5KG/20KG 25KG/22.5KG

2 MIN REST

EMOM 20 MIN

MIN 1 / 6 DEVIL ALT. PRESS


10KG/5KG 15KG/10KG 20KG/17.5KG 22.5KG/20KG 25KG/22.5KG
MIN 2 / 10/8 CAL ROW
MIN 3 / 8 BOX JUMP OVER
MIN 4 / REST
MIN 5 / 10 T2B

2 MIN REST
3. MOBILITY

5 MIN ELONGACION
ACTICA

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY
ELITE
SABADO 27 DE
MAYO DE 2023

PRIMER MICROCICLO TRANSFERENCIA

1. WARM UP
CAPITAN MANDA

1 MIN REST

2. WOD

“MURPH”

FT

1 MILE RUN
100 PULL UP
200 PUSH UP
300 AIR SQUAT
1 MILE RUN

* WEIGHTED VEST 20LB/14LB

3. MOBILITY

5 MIN ELONGACION
ACTICA

JONATHAN VELANDIA SUAREZ


CF L1 SPECIALTY MOVEMENT & MOBILITY

You might also like