Bom dia Pessoal,
Técnica do Dia – Back Squat / Press
4 rounds of 8 reps
Back Squat ( 60 / 66 – 70 / 72 to 75% / 8RM)
3 rounds of 6 reps
Press ( 6 RM)
Treino do Dia – For Time
3 – 6 – 9 – 12- 9 – 6 – 3 rep
Pike Box Push up
Box Step up Over ( 50 / 60 cm)
time cap 07’00”
PSE 5-6
Treinos Extras 20 a 26 Janeiro 2020
Aerobic
For Time – choose 1 or 2 in any order
6x 250m Row
6x 200m Run
6x 10 Cal Bike
6x 25 Double / 75 Single Under
Strenght
8 – 8 – 6 – 6 – 4 reps
Shoulder Press
Back Squat
Deadlift
40 to 50% RM
PSE 6 rest 30” each round of each exercise.
Prior to Tempo ( try Slow motion)
Gymnastic
3 rounds for Quality
30” Over Ball Plank Hold
10 Over Ball Shoulder Bridge ( Tempo )
15 to 30″” Hang L Sit Hold
15 Mobility GHD Hiperextension
Rest 1’00” between rounds
Metabolic 1
For Time
5 rounds of
2 Wall Climber
10 Globet Squat ( 8 / 12 kg)
20 Back Single Under
time cap 7’00”
Metabolic 2
Amrap 7’00”
10 Kettlebell Push Press Double ( 12 / 20 kg)
10 Reverse Lunge
10 Sprawl
10 Box Jump Plyo ( 30 / 40 cm)
E que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com