At Vitónica we have already commented many times that one of the strengths of CrossFit as a sports discipline is the versatility it offers when it comes to being put into practice, whether we are referring to the accessories that are used, to the disciplines of which drink or training methods.
That said, you will understand that the possibilities that exist with CrossFit tend to infinity since the combinations that can be created between the different accessories, disciplines and methodologies are many. On this occasion, however, we are going to teach you seven WODs or routines for which you will only need a bar, preferably an Olympic one, some plates and basic exercises multi-joint.
Grettel
This WOD consists of performing 10 rounds as quickly as possible of the following:
- 3 clean and jerks with 61 or 43 kilos depending on whether you are a man or a woman
- 3 burpees jumping over the bar
Keep in mind that it is a WOD for time, that is, you must do it as quickly as possible, managing the breaks yourself as you wish.
Andi
Andi is another WOD for time which consists of performing the following list of exercises and repetitions. This is not a WOD for kidding around.
- 100 snatches from hip height with 29 or 20 kilos
- 100 push presses with 29 or 20 kilos
- 100 deadlifts sumo with pull to the chin with 29 or 20 kilos
- 100 front squats with 29 or 20 kilos
Time priority Diane
In this WOD we will have to perform the maximum possible repetitions in four and a half minutes. The exercises and time per exercise are as follows:
- 60 seconds of deadlift with 102 or 70 kilos
- 60 seconds of handstand push-ups
- 45 seconds of deadlift with 102 or 70 kilos
- 45 seconds of handstand push-ups
- 30 seconds of deadlift with 102 or 70 kilos
- 30 seconds of handstand push-ups
Running jackie
WOD that we must carry out as quickly as possible. This time it includes running and pull-ups. Let’s see it:
- 800-meter run (two pints of athletics)
- 50 thrusters with 20 or 15 kilos
- 30 pull-ups
Lynne
Lynne is a five-round AMRAP, that is, it consists of performing as many repetitions as possible in each of the rounds and then adding all of them.
The exercises are only two:
Diane
Diane has a known structure in CrossFit that consists of performing 21, 15 and 9 repetitions of each exercise alternately in the shortest time possible.
The exercises are two:
The sequence would be as follows: 21 repetitions of the deadlift, 21 repetitions of handstand push-ups, 15 and 15 and 9 and 9.
Pretty
Finally, we have another structure for time, but this time starting at 10 and ending with 1 repetition. In this way we must do 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetition of the following:
- Deadlift with 1.5 times our body weight
- Bench with our body weight
- Cleans with 0.75 times our body weight
In Vitónica | Five CrossFit Dumbbell Exercises to Work Your Whole Body
In Vitónica | CrossFit Games 2021: these are the tests they did in the final
Images | Crossfit
Videos | Resolute Fitness, Kathleen Hingan, RX J, WODwell, CrossFit Games