CrossFit 40 Graus

IMPROVING HUMANS

Workout of the Day 184

Corrida contra o tempo

(0 ao 10)
Amrap Thruster leader
Em 10 minutos chegar a maior carga possível de 5 Thruster unbrokem.
Homens iniciam com 30 kg e aumentam de 10 em 10 kg. Ex (30-40-50-60....).
Mulheres iniciam com 15 kg e aumentam de 5 em 5 em 5 kg. Ex (15-20-25-30).

(10-15) rest

(15-40)
Regionals 2017 Crossfit
For time

RX:
1,200-m run
Then, 12 rounds of:
4/2 strict handstand push-ups
8/4 chest-to-bar pull-ups
12 squats

Scaled:
1,200-m run
Then,
4 hspu box
8 jump chest to bar pull ups
12 squat

Levantamento de Peso Olímpico

a cada 2 minutos:
A) Muscle snatch + hang muscle
4 x 2+2 - 60 %

B) snatch Power balance + balance
4 x 2 + 2 ( pause 2 seg cada) 55 %

C) back squat
6 x 8-4-8-4-8-4
% of BS 65-80-65-83-65-86

D) squat snatch
barra vazia
4 x 5, pause 5 segundos cada

Workout of the Day 183

A) ) CONDITIONING

AMRAP 5 min
15/12 cal row / 1 peg board or 10 / 4 peg pull

AMRAP 5 min
10 wall ball 20-14 / 10/ 7 cal air bike

AMRAP 5 min
15 deadlift 60-40 / 7 burpees facing the bar

AMRAP 5 min
20 double under or 60 singles *unbroken / 15 back extensions

rest 5 minutes btw sets.

sum max rounds






 

Workout of the Day 182

A) TECHNIQUE
Hspu kick up pratice
3 x 10
Rotate hand 1/4
3 x 5+5

B) GYMNASTIC
For time
3 rounds
10 Push ups + 45 º hollow position wall walk
20 hollow pos 3 sec
10 roll to near hspu
3 skin the cat

C) BITCH WORK
amrap 10 min
30 ktb deadlift 24/16
30 du
30 anchored sit up

Workout of the Day 181

1. WARM-UP
Mobility (10 min)

Then

2 rounds For time (10 min)
10 Empty Bar Overhead Squats paused
10 high Box Jumps
05 strict Chest to Bar Pull Ups

2. CONDITIONING (@crossfit)
16.3 open
AMRAP (7 Min)
10 Power Snatch 34/25 kg
3 Bar Muscle Ups

Scaled:
10 Power snatch 20/15 kg
05 jump chest to bar pull ups

3. GYMNASTIC ( @misfitathletics )
AMRAP (5 min)
4/2 pull ups, Max sets

4. MIDLINE (after work)
3 Rounds:
30 m Ktb oh lunges 20-20/14-14
10 strict Toes to bar
10 ghd hip extensions, pause 20 sec final

5. Protocol Rockwood
3 sets of 12-15 reps, 5 Mov.
-flex
-ext
-adu
-abd
-ext. Rot
-ext. Rot

Levantamento de Peso Olímpico

A cada 2 minutos

A) Front squat
5 x 3, 75% pause 3 segundos em cada

B) clean pull + low hang 5 seg
5 x 3 + 3 65%, pause 3 seg

C) OHS
5 x 3
65/70/75/80/85%

D) EVERY 3 MINUTES
4 rounds
20 m oh walk lunges 20/10
30 back extensions   
40 sec hs hold


 

Workout of the Day 180

1. WARM-UP (10+10)
Mobility per 10 minutes

Then

3 Steady Rounds:
5 Empty Bar Thrusters
10 oh lunges  empty bar
10 ring row

2. STRENGTH (10 min )
Find 1RM front squat
*Beginer ( 5 x 6)

3. CONDITIONING
(12 minutes cap)
monstar séries qualifier scaled

20 hang clean and jerk 96/55 lbs
20 pull ups (homens)/40 kness Raises mulheres
20 shoulder to overhead 115/65 lbs
20 pull ups (homens)/40 kness Raises mulheres
20 squat clean 135/75 lbs
20 hand release push-ups

4. AFTER WORK
For Time
200 row x 2 (rest 30 sec)
400 row x 2 (rest 60 sec)
600 row x 2 (rest 90 sec)

5. GYMNASTIC
FOR TIME
Strict hspu
1-2-3-4....
Complete 1 Strict hspu
Rest :30
Complete 2 Strict hspu
Rest :30
Continue on until a set is failure

6. Accessory
For time
600 m Farmer’s Carry, use ktb
24/24-16-16

Levantamento de Peso Olimpico

A) Half squat from box ( sumo )
5 x 5 100 % back squat

B) Hang squat clean + Drop clean
5 x 2+2 c/ pause 5 seg, 60% clean

C) floating snatch pull + 10 sec low hang
5 x 3+1 - 70% pr snatch

Workout of the Day 179

A) TECHNIQUE (30 min)
Clean and jerk progressions

B) CONDITIONING (15 min)
TEAM OF 2
DOUBLE GRACE
60 clean and jerk 60/40

*Todos os cleans deverão ser realizados em SQUAT

C) AFTER WORK
FOR TIME OF
500 row
9 bar muscle ups
500 row
15 chest to bar
500 row
21 pull ups
500 row

 

Workout of the Day 178

A) TECHNIQUE
pistols progressions

B) CONDITIONING
for time of
Team of 2
100 pistols
80 wall ball
60 Toes to bar
40 burpees over the bar
20 strict chest to bar pull up

C) AFTER WORK
push press, 5 x 5, 75%
Deadlift, 5 x 5, 75%

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Telefone: (21) 3251-8696

Rua Pedro Américo, 97A - Catete, RJ

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FAÇA UMA

EXPERIMENTAL

Segunda a quinta

6:30/7:30/8:30

12/17/18/19/20/21*

Sexta

6:30/7:30/8:30

12/17/18/19/20

Sábado

10

*Sexta não possui horário das 21 horas.

VENHA SER

40 GRAUS