Raptor Program
Strength & Conditioning, Functional Fitness, General Fitness, Strongman5 sessions per week
Must use App app to view and log training
Team Training
8 sets
A
Cada 90 seg (8-10 sets): Power Clean + Hang power Cleans *Desde el 60% construir
Box Front Squat
B
a 2" bajo el paralelo *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutos seguido de… 3 sets cada 90 seg Back Squat x 5 reps @ 75%
CrossFit Intervals (5 sets de 1 x 2)
C
AMRAP 1 mins 9 Barbell Ground-to-Overhead (95/65 lbs) Max. Bar Facing Burpees Rest 2 min AMRAP 1 mins 9 Barbell Ground-to-Overhead (115/85 lbs) Max. Bar Facing Burpees Rest 2 min AMRAP 1 mins 9 Barbell Ground-to-Overhead (135/95 lbs) Max. Bar Facing Burpees Rest 2 min AMRAP 1 mins 9 Barbell Ground-to-Overhead (155/105 lbs) Max. Bar Facing Burpees Rest 2 min AMRAP 1 mins 9 Barbell Ground-to-Overhead (185/125 lbs) Max. Bar Facing Burpees *Máxima intensidad
Accesorios
D
3 sets 10 Step Ups (con carga)/lado Rest 30 seg entre lados Rest 60 seg entre sets Seguido de... acumular: 100 Banded Hamstring Curls
Clean
A
Every 2:00 x 5 sets 1 Power Clean + 1 Hang Power Clean Set 1: 65% Set 2: 70% Set 3: 72–75% Set 4: 75–77% Set 5: 77–80% Todo rápido. Nada de grind, nada de fallo.
Box Front Squat
B
3 x 2 @ 70–75% Rest 2:00
CrossFit intervals
C
4 sets: 45 sec work / 2:00 rest 6 Barbell Ground-to-Overhead @ carga moderada - Burpees en el tiempo restante ** Quiero respiración alta y velocidad, pero terminar sintiendo que podrían hacer otra serie.
HSPU mastering
A
2 sets Wall-Facing Handstand Marching x 50 reps Rest 30 seg Handstand Push-Up Negative con 8″/4″ Deficit x 8 reps @ 50A1 Rest 30 seg Seguido de. . . 3 sets de: Wall-Facing Split Handstand Hold x 40 seg Rest 30 seg Headstand Kip-Up to Handstand on Wall x 8-10 reps Rest 30 seg Seguido de. . . Por 60 seg, realiza 1 set de: Strict Handstand Push-Up x Max Reps Rest 60 seg, luego. . . Por 60 seg, realiza 1 set de: Elevated Foot Handstand Push-Ups x Max Reps
Gimnasia intervals
B
9 minutos EMOM (1 min x estacion) E 1: 15-20m Handstand Walk (escalados 7-10m o 3-4 wall walks) E 2: 2-3 Rope Climbs E 3: Rest Cuando el timer llegue a 9:00.. 9 minutos EMOM (1 min x estacion) E 1: 5 Wall Walks (escalados 10 z presses ) E 2: 2-3 Rope Climbs E 3: Rest
Met-Con
C
5 rondas por tiempo: 6 Muscle-Ups (ring/bar) 50 Double-Unders 40 Air Squats
EMOM, por 12 minutos (4 sets) de:
D
Interval 1 – V-Up x 40 seg Interval 2 – Hollow Rock Hold x 40 seg Interval 3 – Russian Twists x 40 seg
HSPU Mastering
A
2 sets: 20–30 Wall-Facing Handstand Marches 4 Handstand Push-Up Negatives 20–30 sec Handstand Hold Rest 60–90 sec. Después: Every 90 sec x 3 sets 3–5 Strict HSPU o 5–7 Kipping HSPU Nunca máximo. Dejar mínimo 3 reps en reserva.
Gymnastics
B
6-minute EMOM: Min 1: 2 Wall Walks Min 2: 1–2 Rope Climbs Min 3: Rest x 2. Nada de repetir el segundo EMOM completo del programa original.
Conditioning
C
Every 4:00 x 3 sets: 4–6 Ring/Bar Muscle-Ups 30–40 Double-Unders 15 Air Squats Objetivo: 1:30–2:00 de trabajo y descansar el resto.
Prep Snatch
A
Cada 90 segundos x (3 sets): Snatch Press from Receiving x 5 reps @ 2111 enseguida... Cada 90 segundos x (2 sets): Snatch Press from Receiving x 3 reps @ 2111 enseguida... Emom x 8 minutos (8 sets): (Snatch Balance con pausa de 3 seg en bottom) x 1 rep enseguida... Cada 90 segundos x (3 sets): Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% enseguida...
Snatch premier
B
Cada 90s x (8 sets): 1 Snatch *Sets 1-2-3-4 = 1 reps @ 70% *Set 5-6-7 = 1 rep @ 75% *Set 8 = 1 rep @ 80%
CrossFIt
C
3 sets por tiempo: 30/24 Calorie Row 15 Power Snatches (115/85 lbs) 60 Double-Unders Rest 3 minutos **sprint sets. Escalados: 3 sets por tiempo: 24/18 Calorie Row 12 Power Snatches (115/85 lbs) 50 Double-Unders Rest 2:30 minutos
Accesorios
D
3 sets Stiff Leg Deadlifts x 10 reps @ 40% + Rear Foot Elevated Split Squats x 8 reps x pierna Rest 2 minutos
Snatch Prep
A
Snatch Every 90 sec x 5 sets 1 Snatch 60% 65% 70% 75% 75–80% Si la barra está volando, pueden tocar 80%. Si no, se quedan en 70–75%.
Competition primer
B
2 sets: 15/12 Calorie Row 6 Power Snatches @ 50–60% 1RM 30 Double-Unders Rest 3:00–4:00 RPE máximo 7–7.5.
8 sets de clean
A
Clean (Squat squat) + Hang Squat Clean (rodilla) @ 60-75% Rest 60-75 seg entre sets *Focus velocidad, no carga.
Deadlifts
B
6 sets 4 Deadlifts @ 64% Rest 45 seg entre sets *Se permiten las maniobras de «touch and go». Independientemente de la opción elegida, la prioridad es la velocidad de la barra.
For time:
C
100/70 Calorie SkiErg 80 Wall Ball Shots 60 Toes-to-Bar 40 Single-Arm Dumbbell Push-Press (55/45 lbs) 20 Alternating Dumbbell Snatches *20 reps cada brazo, alternando cada 5 reps.
Cadena
D
Tabata sorenson hold 20seg on x 10 seg off x 8 set
Toque de intensidad
A
Después: 2 x 15–20 sec Bike/Row progresivo hasta aproximadamente 80–85% de esfuerzo Rest 2:00–3:00.
Seated Strict Press
A
6 sets 4 Seated Strict Press @ 55-60% Rest 45 seg entre sets
Snatch
B
10 sets: 3 Touch and Go Power Snatches @ 115/85lbs Rest 45 seg entre sets.
CrossFit Emom
C
Cada minuto x 20 minutos (5 sets): E 1: 60 Seg Assault Bike @ 67/63+RPM E 2: 15-20 Stationary Dips E 3: 60 Seg Assault Bike @ 67/63+RPM E 4: 4 Strict Pull-Ups + 3 Chest to Bar Pull-Ups + 2 Bar Muscle Ups Escalados: usar banda en los ring dips; complex escalado 3+2+1
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Nadia Carrillo
CrossFit Competitivo
Verified Athlete"llevo 10 años entrenando con raptor program y mi evolución ha sido enorme. No solo me he vuelto una atleta más fuerte, completa y competitiva, sino también mucho más consciente de mi cuerpo, de mis ritmos y de todo lo que requiere rendir a un alto nivel."
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raptor program Competitions
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