CROSSFIT LESSON

This is the document we use in class for doing crossfit. Remember you have to take a rest between each exercise.
Here the pdf document: https://drive.google.com/open?id=1n-joyzlZVh0QlEeu6_D4JH4gmIkx09XL

4º ESO Grade: Fitness and planning                       Teachers: Adela, Karrie, Javier and Tito

exercises	WORKOUT TIME	20”	20”	20”	20”	20”	20”	Oriented work
	REST TIME	40”	40”	40”	40”	40”	40”
	GROUPS	STAGE 1	STAGE 2	STAGE 3	STAGE 4	STAGE 5	STAGE 6
1	Isometric crossfit Abs	X						1
2	Trunk crunch crossfit Abs		X
3	Up-down, flex-extend legs crossfit Abs			X
4	Crunch, arms up touching floor Crossfit abs				X
5	90º knee Side to side Crossfit abs					X
6	Oblique, 90º knee Crossfit abs						X
7	2 mt side to side  basket shooting	X						2
8	3  mt Side to side Touching floor		X
9	Sprinting in your place			X
10	Jumping jacks, splits				X
11	Zancada del oso, bear crawl 4 mts					X
12	Bear strides (zancada 4 limbs )						X
13	Lunge (estocada) and come back	X						3
14	Lunge switching legs on the air (soften up the drop)		X
15	Squats 90º degrees			X
16	Frog jumpings in square 90º degrees				X
17	Static 90º					X
18	Burpees						X
19	Block start (skipping)
20	Mountain climber – Standing up
21	Push up + lateral arm step + push up	X						4
22	Push ups (further than shoulder wide apart)		X
23	Push ups (hand shoulder wide apart)			X
24	Push ups (diamond on chest)				X
25	Push ups (claping on the air)					X
26	Climbing Backward Wall						X
27	Short push ups in handstand position
28
29	Plank, up and down arms (alternate)	X						5
30	Lateral plank (Keep going)		X
31	Plank, and move your knee sideways			X
32	Plank on hands, and move your knee toward				X
33	Plank, opening feet (further than hip)					X
34	Plank in 3 supports						X
35	Plank in 2 supports
36	“pay atention to your tiptoes”
37	Crunch, Hands against knee (diagonal)	X						6
38	Boxing Uppercut  gancho		X
39	Boxing hook, de fuera a dentro o gancho horizontal			X
40	Straigth punch Left / rigth				X
41	Elbow hits (alternate)					X
42	High kick turning body						X
43	Knee kick with hands protecting face