Bom dia Pessoal,
On Line WOD 28
Aquecimento do Dia – General to Specific Warm up
ACESSORY EXERCISES WHIT STICK
DURAÇÃO DA SESSÃO: 25 A 30’
1 – Round – Chipper
ANKLE DORSIFLEXION (LUNGE POSITION) – 30” (each side)
GOOD MORNING – 10X
LEG FLEXION AND EXTENSION QUAD – 10X (each side)
LEG ABDUCTION – 10X (each side)
BACK SQUAT WHIT PAUSE – 10X (1+3”)
STICK ALT. SIDE LUNGE – 10X
ALT. LUNGE WHIT ROTATION – 10X
ALT. OVERHEAD LATERAL FLEXION – 10X (1+3”)
STICK SHOULDER FLEXION – 30” (each side)
CHEST STRECHS ABDUCTION SHOULDER – 10X (each side)
SHOULDER ROTATOR CUFF STRECHS – 30” (each side)
TRUCK DRIVER (PRONED AND SUPINED HANDS) – 5X (each side)
STICK BACK SHOULDER EXTENSION – 5X (1+3”) (each side)
STICK BACK SCAPULAR AND TRÍCEPS STRECHS – 5X (each side)
STICK PASS THROUGH – 10X
OVERHEAD SQUAT – 10X (1+3”)
Técnica do Dia – Skills Wod
. 20′ PRACTICE WOD EXERCISE.
Treino do Dia – FOR TIME and AMRAP
- A) FOR TIME: “pyramidal”
. 1 PLATE DEVIL PRESS
. 2 PLATE JUMPING SQUATS
. 3 RUSSIAN PUSH UPS
. 4 ARCH ROCKS
. 5 PLATE THRUSTER
. 6 PLATE SNATCH
. 7 V-UPS
. 8 HOLLOW ROCK
. 9 KB SWING
. 10 PLATE OVERHEAD REVERSE LUNGES
(CAP: 20′)
*4′ TO REST, THEN:
- B) AMRAP 8′:
. 10 KB SWING
. 5/5 KB PUSH PRESS
. 10 ARCH ROCKS
. 10 HOLLOW ROCKS
. 10 PLATE OVERHEAD REVERSE LUNGES
que esse mês seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com