CrossFit Vallecas

CrossFit (28/08/2026)
ROY · 5 ROUNDS FOR TIME
15 Deadlifts (102/70 kg · 225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
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ENDURANCE
RUNNING ROY · IN PAIRS, 5 ROUNDS FOR TIME
Teammate A: 100m Run · Teammate B: 15 Deadlifts (102/70 kg)
Teammate A: 100m Run · Teammate B: 20 Box Jumps (24/20 in)
Teammate A: 100m Run · Teammate B: 25 Pull-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit
A) Every 2 minutes For 10 minutes
2 Back squats

😎 Amrap 21 minute

200 mts Run
5 pull ups
10 Push ups
15 Air squats
18 Calories
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ENDURANCE
3 sets
800 mts Run
50 Double-Unders
40 DB Double Hang power clean
30 Sit-Ups
20 Double Jerk
Rest 1’
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

Martes
CrossFit
A) Every 90” For 9 minutes
2 Power clean and Jerk

😎 Every minute on the minute For 18 minutes complete:

1 - 7/7 long cycle
2- 14 Toes to bar
3- 28 Double

ENDURANCE
AMRAP 26 MIN
100 mts Run
20 Air Squats
100 mts Run
15 Push-Ups
100 mts Run
5 Devil press
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (19/08/2026)
A) EMOM 10 MIN
Odd minutes: 12 Floor Bench Press (barra)
Even minutes: 12 Bent-Over Rows (barra)
😎 FOR TIME (CAP 16) · MANCUERNAS
4 Rounds:
8 Alternating Devil Press (22.5/15 kg)
16 One-Arm Overhead Squats (8/side)
32 Double-Unders
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ENDURANCE
5 ROUNDS
250m Ski Erg/Row sprint
30 Wall Balls (9/6 kg)
20 Kettlebell Snatches (10/side)
10 Burpee Toes-to-Bar
100m Run
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (18/08/2026)
A) EMOM 12 MIN
Odd minutes: 8 Romanian Deadlifts (barra)
Even minutes: 16 Bulgarian Split Squats (DB, alternating both legs)
😎 5 ROUNDS
6 Hang Power Snatches (40/25 kg)
12 Front Rack Lunges (barra)
6 Burpees Over the Bar
12 Row Calories
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· ENDURANCE
6 ROUNDS
200m Run
20/15 Bike/Air Bike Calories (strong effort)
10/10 One-Arm Kettlebell Clean & Press (5 each side)
12 Box Jump-Overs (24/20 in)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (16/08/2026)
Lunes 16/08/2026
A) Every 2 minutes For 10 minutes complete
4 Back squats @ 85%

😎 FOR TIME
21-15-9:
Double DB Hang cluster (22.5/15 kg)
Burpees Over the Dumbbell
100 mts Run each Run

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ENDURANCE
MAIN · 6 ROUNDS, REST 90S
300m Row (strong)
15 Kettlebell Swings
12 Box Step-Ups (24/20 in)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

40€😏
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A) BUILD · ON THE MINUTE FOR 8 MIN
1 Deadlift, building to a heavy single by the end
😎 HERO WOD · ZIMMERMAN · AMRAP 25 MIN
11 Chest-to-Bar Pull-Ups
2 Deadlifts (143/93 kg · 315/205 lb)
10 Handstand Push-Ups
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ENDURANCE
HERO WOD · TUMILSON · 8 ROUNDS FOR TIME
200m Run
11 Dumbbell Burpee Deadlifts (2x27/18 kg · 2x60/40 lb)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (10/08/2026)
A) COMPLEX · EVERY 90S FOR 12 MIN
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
Build to a heavy complex for the day (RPE 8-9)
😎 FOR TIME (CAP 16)
200m Run
21 Thrustersu (50/35 kg)
21 Chest-to-Bar Pull-Ups
200m Run
15 Thrusters (60/40 kg)
15 Chest-to-Bar Pull-Ups
200m Run
9 Thrusters (70/55 kg)
9 Chest-to-Bar Pull-Ups
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ENDURANCE
MAIN · 6 ROUNDS
20/16 Calories Row
100m Farmer Carry (heavy, DB or plates)
10 Burpee Box Jumps
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (06/08/2026)
A) COMPLEX · EVERY 90S FOR 12 MIN (8-20)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @ 50-55% (technical)
😎 FOR TIME (20-46)
40 Wall Balls
30 Sit-Ups
20 Wall Balls
10 Hang Power Cleans (60/40 kg)
800m Run
10 Hang Power Cleans (60/40 kg)
20 Wall Balls
30 Sit-Ups
40 Wall Balls
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ENDURANCE
3 ROUNDS FOR TIME, IN PAIRS (8-46)
30 Calories (I go, you go)
40 Box Jumps (I go, you go)
30 Calories
40 Synchro Russian Swings
30 Calories
400m Run (together)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas