https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Daily Workout for Aug 12, 2026 en-us Wed, 12 Aug 2026 00:00:00 MST Wed, 12 Aug 2026 06:19:51 MST https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://bluebox.rxgym.com/images/icons/rssfeed.png 39 31 https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Wed, 12 Aug 2026 00:00:00 MST Strength: 5x5 Sumo Deadlift Test<br /><br />Every 3 min x 5 Sets<br /><br />5 Sumo Deadlifts <br /><br />Load is the same across all five sets<br /><br />This is not a build-to-heavy set it is a consistency and positional endurance test that accumulates over the reps.<br /><br />EMOM 16 min<br /><br />Minute 1: 13/10 Calorie Echo Bike<br />Minute 2: 16 American Kettlebell Swings #24/16 Kg<br />Minute 3: 16 Box Jumps #24/20'<br />Minute 4: 20/20m Single Arm Overhead Carry (Same as KBS)<br /><br />Esc 10/8 cal - 20/12 Kg<br />Nov 8/6 cal - 16/8 Kg https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Wed, 12 Aug 2026 00:00:00 MST For Quality:<br />4 Sets:<br /><br />12 Ring Hamstring Curls<br />15 Banded Face Pulls<br />:30 Weighted Sorenson Hold https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Wed, 12 Aug 2026 00:00:00 MST PRVN Build Semana 8/13<br /><br />Squat Clean<br />Por carga:<br /><br />Cada 1:15 x 12 Sets<br />1 Squat Clean<br /><br />2 Sets @ 78%<br />3 Sets @ 81%<br />3 Sets @ 84%<br />2 Sets @ 87%<br />2 Sets @ 90%<br /><br />El porcentaje está basado en el 1RM de Squat Clean.<br /><br />PRVN Build Semana 8/13<br /><br />Strict Press<br />Por carga:<br /><br />Parte A)<br />5 Sets @ 70%+<br />1 Paused Strict Press<br />1 Deadstop Strict Press<br /><br />El objetivo es establecer una carga pesada para este complejo dentro de los 5 sets. En el Paused Strict Press, detené la barra a la altura de los ojos durante 1 segundo completo. Luego, bajá la barra hasta los hombros, realizá una parada completa y ejecutá la repetición final desde esa posición.<br /><br />Parte B)<br />5 Sets<br />6 Single Arm Dumbbell Strict Press<br />8 Band Assisted Plyo Push Ups<br />-descansar 2:00 entre sets-<br /><br />Isolated Gymnastics<br />Workout Definition<br /><br />Por calidad:<br />15:00 Práctica de Front Roll to Support<br /><br />'Climbing Snail '26'<br />Por tiempo:<br />100ft/30m Sled Push<br />3/2 Legless Rope Climbs<br />30 Toes to Bar<br />5/4 Rope Climbs<br />100ft/30m Sled Push<br />*Usando un Weight Vest de 20/14lb (9/6kg)<br /><br />Sled:<br />Nivel 3 - 400/300lbs<br />Nivel 2 - 350/250lbs<br />Nivel 1 - 300/200lbs<br />*Dependiendo de la superficie.<br /><br />Objetivo: 6:30-10:30<br />Score: Tiempo<br />RPE: 7/10<br /><br />Objetivo Primario: Gestión de la fatiga del agarre<br />Objetivo Secundario: Sled Push final fuerte<br /><br />Por calidad:<br />3 Sets<br />8 1 1/4 Close Grip Bench Press, moderado<br />8/8 Single Arm Kettlebell Gorilla Row, moderado https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 https://bluebox.rxgym.com/index.asp?pageid=1&startdate=20260812 Wed, 12 Aug 2026 00:00:00 MST 2 Rounds For Time:<br /><br />1000m Run<br />500 Row<br />30 Burpee Box Step-Overs 24/20'<br />60m Walking lunge - Hyrox weight<br />30 Wall Balls <br />200m Farmers Carry 24/16 Kg<br />500m Ski<br /><br />Rest 2 min b/t sets<br /><br />Esc 800 Run - 300 Ski<br /><br />Time cap 40 min