Bom dia Pessoal,
Técnica do Dia – Back Squat
3 rounds of 6 to 8 rep
60 – 65 %
rest 2 – 3 min
Treino do Dia – For Time
2 – 4 – 6 – 8 – 10 – 10 – 8 – 6 – 4 – 2 rep
meb ball Squat
medball abmat sit up
(10/14lbs)
every round
7,5m+7,5m suttle run with medball
time cap 12’00”
PSE 5 – 6
Treinos Extras 30 de setembro a 4 de outubro
Aerobic
Choose one and do
800 m Run or,
1000m ROW or,
40 cal Bike or,
50 to 100 Double Unders/ 150 to 300 Single Unders
Strenght
2 to 3 rounds of 10 reps
Bench Press
Back Squat
Deadlift
50% RM each exercise
PSE 7 rest 30” to 60” each round of each exercise.
Gymnastic
3 rounds chipper form
30” Plank Hold
15”/15” Lateral Plank Hold
30” Siri Plank Hold
30” Deep Squat Hold
30” Headstand Hold
rest 1’00”
Metabolic 1
For calories
50 abmats situp
Tabata de Bike for calories
50 abmats sit up
Metabolic 2
3 rounds of Amrap 1’00”
-Step up ( 50 / 60 cm)
-Push up
-Rower Situp
-Rest
total time 11’00”
Uma semana abençoada a todos….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com