CrossFit 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

CrossFit (23/06/2026)
WARM-UP
2 rounds:
10 Scap Push-ups
2 x 1/2 Wall Walks
10 Alternating Lunges
20 Single-Unders
A) SKILL · WALL WALKS (E90S X 6)
Every 90s for 9 minutes:
2 Wall Walks (controlled)
+ 15 Push ups

😎 EVERY 4:00 X 6 (24 MIN) @ RPE 6-7
100m Run
10 Burpees to target
12 Goblet Squats (light)
40 Double-Unders
Rest remaining time of each 4:00
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ENDURANCE
EVERY 7:00 X 6 ROUNDS
3:00 Echo/Air Bike @ conversational (Z2)
Then 3:00 AMRAP:
9 Thrusters (30/20 kg)
6 Burpees over the bar
Then 1:00 Rest
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (19/06/2026)
HOLLEYMAN
30 Rounds For Time:
5 Wall Ball Shots (20/14)
3 Handstand Push-ups
1 Power Clean (225/155 lb)
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ENDURANCE
MAUPIN
4 Rounds For Time:
800m Run
49 Push-ups
49 Sit-ups
49 Air Squats
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (18/06/2026)
A) STRENGTH · BACK SQUAT
Every 2:00 x 6 sets:
3 reps
Build to RPE 8.5
😎 WOD · FOR TIME (CAP 15) — 21-15-9
Front Squats from the floor (40/30 kg)
Burpee Box Jumps (24/20)
After each set: 40 Double-Unders
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ENDURANCE
GERYON · AMRAP 18 MIN
18/15 cal Row
12 DB Thrusters (2x22.5/15 kg)
9 Burpees over the DBs
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (17/06/2026)
A) SKILL · 5 SETS (NOT FOR TIME)
2-3 Wall Climbs
+ 30s Hollow Rock
Rest as needed
😎 WOD · 4 ROUNDS FOR TIME (CAP 18)
12 Devil Press (2x22.5/15 kg)
15/12 cal Row
20 Air Squats
1 Legless Rope Climb
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ENDURANCE
EMOM 32’
Min 1: 14/11 cal Bike
Min 2: 100m Run
Min 3: 12 KB Clean & Jerk (alt.) (24/16)
Min 4: Rest/plank hold
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

CrossFit (15/06/2026)
STRENGTH · SN**CH
Every 90s x 7 sets:
2 Squat Sn**ch
Build to a heavy double @ RPE 8-8.5
😎 WOD · AMRAP 20 MIN
15 Wall Balls (20/14)
12 Burpees over the ball
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ENDURANCE
SETS — EVERY 5:00
400m Run
+ 15 KB Swings (24/16)
+ 10 KB Goblet Squats (24/16)
Rest with remaining time
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas