Bom dia Pessoal,
Técnica do Dia – Skills Wods
2 to 4 Rounds of 10”on + 10” off
Hollow
L-sit ( right let, left leg and double leg)
Active Plank
Superman
Treino do Dia – “UPPER BODY + “CORE”
2 to 4 rounds of: 20” on / 20” off, each exercise:
(Static)
. Hollow position
. L-sit mãos sobre cadeiras
. Handplank
. Arched position
(Dynamic)
. Hollow rock
. Pike legs lift
. Handplank up & dowm
. Arch rock
*40” rest (descanso ao fim de cada série completa)
Treino Extra – Desafio 1 – Burpee
AMRAP 7’:
. Burpee Hands release and clap hands
Treinos Extras 23 to 27 março 2020
Aerobic
For Time – choose
1 or 2 in any order
6x 500m Row
6x 400m Run
6x 20 Cal Bike
6x 50 Double / 150 Single Under
Strenght
3 rounds of 6 to 8 reps
Dumbbell Alternated Frontal Raise ( 9kg)
Dumbbell GHD Biceps ( 10kg)
Dumbbell Stiff ( 22,5kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30”/30″ Wall Glute Stretch
30”/30″ Box Hamstring Stretch
10 Ring Weighted Arch and Hollow ( Kip )
5/5 TGU step 5 and 6 (12/16kg)
Rest 1’00” between rounds
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com