Easter

Dia de descanso

" Push Yourself Beyond Limits "

13.4

Aquecimento: Row 1 Km + 3x ( 5 Inch Worm + Push-up + 10 V-Ups )

Técnica: Clean and Jerk

WOD

AMRAP 7'

3 Clean and Jerk (62,5 Kgs)
3 Toes to Bar

6 Clean and Jerk (62,5 Kgs)
6 Toes to Bar

9 Clean and Jerk (62,5 Kgs)
9 Toes to Bar
12 Clean and Jerk (62,5 Kgs)
12 Toes to Bar

15 Clean and Jerk (62,5 Kgs)
15 Toes to Bar

...

Adaptações: Baixar a carga se necessário / Knees to elbows

" Push Yourself Beyond Limits "

Rest

Dia de descanso

" Push Yourself Beyond Limits "

Tabata

Aquecimento: Run 1 Km + Mobilidade

Força: Floor Press 5 RM

WOD

" Tabata "

Push-ups and Pull-ups
Box Jumps (60 cm) and Sit-ups

Double-Unders and Bridge (hold)

Alternar entre os exercícios referidos no protocolo de tabata (20'' On - 10'' Off)

Adaptações: Push-ups joelhos / Pull-ups com banda elástica ou salto / Box Jumps altura menor / Saltos simples

" Push Yourself Beyond Limits "

Rings

Dia de Descanso

" Push Yourself Beyond Limits "

PFG

Aquecimento: 1 Km Row + 3x ( 3 Forward Roller + 5 WallClimb + 7 Toes-to-bar + 9 Box Jumps)

Força: Power Clean 3 RM / 2x3 (90%)

WOD

AMRAP 10'

10 Ktb Swings (20 kgs)
10 Box Jumps (50 cm)
10 Thrusters (40 Kgs)

Adaptações: Baixar Carga e altura

" Push Yourself Beyond Limits "

CJ

Aquecimento: Run 1,2 Km + Crossfit Warm-up

Técnica: 10' Handstand Push-ups / Handstand Walking

WOD

4 Rondas

5 Clean (55 Kgs)
5 Jerk (55 Kgs)

Adaptações: Baixar carga

" Push Yourself Beyond Limits "

13.3

Aquecimento: 800 mts Run + 2x( 15 Squats + 15 Press Strict Bola 9 Kgs + 15'' Samson Stretch + 15 Walking Lunge + 15 Push-ups) + Mobility

WOD

AMRAP 12'

150 Wallball
90 Double-Unders
30 Muscle-ups

" Push Yourself Beyond Limits "

Dog MU

Dia de descanso

" Push Yourself Beyond Limits "

T&G

Aquecimento: Run 800 mts + 3x(10 Squats + 10'' Samson Strecth + 10 Walking Lunges + 10 Sit-ups Butterfly+ 10 Super-man)

Força: Touch and Go Power Clean from the Hang 2 RM

WOD

On the minute for 12'

2 Touch and Go Power Clean from the Hang 2 (70%-75%RM)

Máx Chin-ups

Adaptações: Baixar a carga e fazer Chin-ups com salto ou banda elástica

" Push Yourself Beyond Limits "

LK

Aquecimento: 5' Jump Rope (Singles / Double-Unders) + Ring Support Hold 8x 15'' + Skin the Cat 5x5 + Tuck Planche 5x10''

Força: Overhead Squat 2 RM

Bench Press 3x Máx Reps (90% RM)

WOD

21-15-9

Barbell Walking Lunge (45 kgs)
Clapping Push-ups

Sit-ups

Adaptações: Baixar carga walking lunges / Push-ups sem palma

" Push Yourself Beyond Limits "

MU

Dia de descanso

" Push Yourself Beyond Limits "

GTO

Aquecimento: 500 mts Row + 3x( 10 Overhead Squats PVC + 10 Walking OH PVC + 10 Toes-to-bar )

Força: Deadlift 8 RM

WOD

12-9-6-3

Ground-to-Overhead (40 Kgs)
Burpees

Adaptações: Baixar carga no GTO

" Push Yourself Beyond Limits "

Walk

Aquecimento: Jump Rope 3' + 2x ( 10 Inch Worms + 10 Squats + 10 V-ups + 10 Push-ups )

Força: Back Squat 7 RM

Push Press 1 RM

WOD

3 Rondas

21 Front Squat (50 Kgs)
10 Mts Handstand Walk
30 Sit-ups Butterfly
10 Mts Handstand Walk

Adaptações: Baixar carga do Front Squat / Handstand Walk parede

" Push Yourself Beyond Limits "

Life

Dia de Descanso

" Push Yourself Beyond Limits "

Rest

Dia de descanso

" Push Yourself Beyond Limits "

13.2

Aquecimento: Jump Rope 3' +  Warm-up 13.2 (ver vídeo)

Força: Close Grip Bench 3 RM

WOD

AMRAP 10'

5 Shoulder-to-Overhad (52 Kgs)
10 Deadlift (52 Kgs)
15 Box Jumps (61 cm)

Adaptações: Baixar carga do STO e Deadlift / Baixar altura da box

" Push Yourself Beyond Limits "

Chest

Aquecimento: 2 Km Row + Gymnastics Strenght ( 5x20'' Hollow Rocks + 5x15 Tuck Crunch + 5x 15'' Dragon Flag - Rest 60'' entre rondas)

Força: Front Squat 3 RM

WOD

No menor tempo possível:

150 Push-ups

(A cada paragem, têm penalização de 15 Sit-ups Butterfly)

Adaptações: Realizar push-ups com joelho no chão

" Push Yourself Beyond Limits "

Vomit

Dia de Descanso

" Push Yourself Beyond Limits "

Push-Pull

Aquecimento: 4x (25 Double-Unders + 5 Skin The Cat + 20 Mts Bear Crawl) + Mobility

Força: Press (Strict) 5-5-5

WOD

EMOM 12

3 Push Press (60 Kgs)
3 Pull-ups

Adaptações: Baixar carga do Push Press / Pull-ups com salto ou banda elástica

" Push Yourself Beyond Limits "

Tri

Aquecimento: 1 Km Row + 3x (10 Mts Inch Worms + 30'' Mountain Climbers + 10 Squats) + Mobility

Força/Técnica: 5'-10' Deadlift

WOD

3 Rondas

12 Chest-to-bar

12 Box Jumps (65 cm)
300 mts run

Adaptações: CTB com elástico/salto - Altura box mais baixa

" Push Yourself Beyond Limits "

Descanso

Dia de Descanso

" Push Yourself Beyond Limits "

Run

Aquecimento:  5' Jump + Mobilidade + 5' AMRAP ( 50 Squats + 40 Sit-ups + 30 Push-ups + 20 Pull-ups)

Técnica: 5' -10' Run Drills

WOD

5 Km Run

A cada 1 Km - 20 Burpees

" Push Yourself Beyond Limits "

13.1

Aquecimento: 500 Mts Row + 2' Jump Rope + Burgener Warm-up

Técnica 5'-10' Snatch (variações)

WOD

17 Min AMRAP:

40 Burpees
30 Snatch (34 kgs)
30 Burpees
30 Snatch (61 Kgs)
20 Burpees
30 Snatch (74 Kgs)

10 Burpees
Max Reps Snatch (95 kgs)

" Push Yourself Beyond Limits "

Gym

Aquecimento: Row 1 Km + Crossfit Warm-up

Skill: Box Jumps - O maior salto possível para uma Box

WOD

Run 400 Mts

40 Pull-ups

40  Push-ups

40 Sit-ups
40 Squats
Run 400 Mts

Adaptações: Pull-ups com banda elástica/salto/ring row

" Push Yourself Beyond Limits "

Tic Tac

Dia de Descanso

" Push Yourself Beyond Limits "

Dum

Aquecimento: 1 Km Run + 3x ( 3 Forward Rolls + 5 WallClims + 7 Toes-to-bar + 9 Box Jumps )

Força: Power Snatch + Overhad Squat 1+1 - 1 RM

WOD

7 Rondas

10 Ktb Swing (24 kgs)

10 Walking Lunge Dumbells (20 Kgs)

Adaptações: Baixar carga Swing / Dumbell

" Push Yourself Beyond Limits "

Twelve

Aquecimento: 1 Km Row + Circuito 5x ( 5 Strict Pull-ups + 10 Push-ups + 15 Overhad Squat Bumper Plate 5/10 kgs) + Mobility

Força: 3 RM Push Press

WOD

AMRAP 12 Min:

8 Thrusters ( 52 Kgs)

10 Lateral Burpees
12 Pull-ups

Adaptações: Baixar carga nos Thrusters / Pull-ups com banda elástica / salto / ring rows

" Push Yourself Beyond Limits "

Rest

Rest Day

" Push Yourself Beyond Limits "

Descanso

Dia de Descanso

" Push Yourself Beyond Limits "

Campeonato Nacional

Aquecimento: 3' Jump Rope + Crossfit Warm-up

Força: Hang Power Snatch 6x2

WOD

AMRAP 3 Min

50 Sit-up Jump and Reach
And
Máx Toes-to-Bar

Adaptações: Toes-to-Bar por Knees Up

" Push Yourself Beyond Limits "