Your workout of the day - CF Only

Saturday Treino 6. Sábado Mobility Quadril/ ombros Warm up Tabata 1 Sit ups Tabata 2 H.S.P.U Metcon 3 rounds 1’ on 1’ off 15 Hang Power Clean 95/70 lbs   Quadril/ ombros 1’ on  1’off 18/14 cal bike 1’ on 1’ off 24 Wall ball  25/16 lbs 1’ on 1’ off 15 - 20 Pull ups

Friday WOD Tempo Elementos: Peso - Ginástico Treino 6 - Sexta Feira Mobility Quadril /ombros Warm up Skill A) Barbell Cycling Every 1' 30" for 9' 5 Hang Power Snatch 50% 1RM B) 6'  EMOM 10 Back Squat 30-40% 1RM WOD 3RFT 10 B.O.B 10 T2B 10 Hang P. Snatch 95/65 lbs Cap 9'

Thursday WOD Amrap Elemento: Bodyweight Treino 5 - Quinta Feira Mobility 5' Liberação - Panturrilhas - Posterior - lombar Warm Up 3 rounds 10 Med ball single leg hip Thruster 10 Med Ball single Leg Curl Skill A) Split Stance RDL (barra) 4 rounds / 8 reps Nordic Curl 3 rounds / 10 reps WOD 9 Box Jump Over 12 Push Up 15 Kb Swing 24/16kg 10’ Amrap

Wednesday WOD Tempo Elementos: Mono estrutural - Peso Treino 4 - Quarta Feira Mobility Ombros Warm up Skill A) 2’ máx strict H.S.P.U Rest 1 ́ 2 ́ máx strict Pull up Rest 1 ́ B) 2 ́ máx H.S.P.U Rest 2 ́ 2 ́ máx Pull ups Rest 2 ́ WOD Team 2 For Time 3’ 26 Cal. Row / 20 cal. Row 24 Thruster 80 / 60 lbs Rest 1 ́ (4 rounds)

Tuesday WOD Tempo Elementos: Peso - Ginástico Treino 2 - Terça Feira Mobility Torácica Warm Up Team 2 For Time 37 Cal. Bike    ( 2 rounds ) Cap 3' Rest 1' 37 Cal. Row    ( 2 rounds ) Cap 3' Rest 1 ' WOD For Time  ''Mirella'' 37 B.O.B 37 T2B 37 Hang Power Cleans 115 /75 lbs 37 B.O.B 37 T2B Cap 20’

Monday WOD Amrap Elemento: Peso Treino 1 - Segunda Feira Mobility Liberação TFL - Adutores 1’ Banded hip flexor stretch Skill Accessory A) KB Front Rack Step Up One Leg          3 rounds /  8 reps           Hip Thrust          3 rounds / 12 reps      B) Every 1´30” for 6´           16 Barbell back loaded reverse lunges WOD 8´AMRAP 12 Deadlift   155/110 lbs 12 Wall Ball   25/16 lbs

Saturday Treino 6. Sábado Mobility and warm up 3 rounds 10 Sit ups 20’’ Superman 10 V-ups 20’’ Superman Metcon 30’ Emom 1’ 15 Power Cleans 80/60 lbs 2’ 14 Burpees 3’ 13/9 Cal. bike 4’ 14 T2B 5’ Rest

Friday WOD Tempo Elementos: Peso - Ginástico Treino 5. Sexta Feira Mobility Quadril / Ombros Warm up Skill A) Every 1’30’’ for 6’ Shoulder Press Round 1 - 9         95 / 60 lbs Round 2 - 7         115 / 65 - 70 lbs Round 3 - 5         135 / 75 - 80 lbs Round 4 - 3         145 / 155 - 85 lbs / 90 lbs B) Front R.Lunges For Time 12         115/75 lbs 10         135/85 lbs 8           145/95 lbs 6           155/100 lbs Cap 7’ WOD 30 Air Squats 15 Push Jerk 95/70 lbs 10 F.R lunges 20 KB Swing 24/16 kg 3 rounds for time Cap 12'

Thursday WOD Amrap Elementos: Ginástico - Monoestrutural Treino 4. Quinta Feira Mobility Ombros Warm up 2x 30’’ Plank 8 Plank to elbows 30’’ Plank 8 Plank to elbows Skill 1’Máx. Hand Stand Push up ( 2 rounds ) Rest 2’ 1’ Máx. Pull ups ( 2 rounds ) Rest 2’ 2’ Máx Double unders ( 2 rounds ) Rest 1’ WOD 4’ Amrap 9 Box Jump Over 7 T2B Rest 4’ ( retirar as caixas ) 4’ Amrap 20 D.U / 35 S.U 7 H.S.P.U

Wednesday WOD Metcon Elementos: Monoestrutural - Bodyweight Treino 3. Quarta Feira Mobility and Warm up 3x rounds 10 Plate zombie crunch 10 half burpee 10 Squats Metcon Team 2 3 rounds for time 700 m Row 28 Burpee over the ball Cap 15’ Rest 5’ 3 rounds for time 44/38 Cal. Bike 40 Wall ball Cap 15’

Tuesday WOD Amrap Elementos: Peso - Ginástico Treino 2. Terça Feira Mobility Torácica / ombros Warm up 2x 5 Hang Muscle Snatch Skill A) Work up to 1 repetition maximum Hang Power Snatch 10’ minutes B) For Time Deadlifts ( calcular as cargas antes de iniciar ) 12 60% 8 70% 4 80% 2 85% Cap 6’ WOD 7’ Amrap 7 Hang P. Snatch 75/60 lbs 4 C2B

Monday WOD  Tempo Elemento: Peso - Bodyweight Treino 1. Segunda Feira Mobility Ombros Warm up 2x 5 Hang muscle clean Skill A) Work up to 1 repetition maximum Hang Power Clean 10 minutes. B) For time Front Squat   ** take the bar of the floor 12 - 60% 8   -   65% 4   -   70% 2   -   75% Cap 8’ WOD For Time 12 – 10 – 8 – 6 – 4 – 2 Hang Squat clean 115/85 lbs Burpee over the bar Cap 7’

Saturday WOD Emom  Elementos: Ginástico - Peso Treino 6. Sábado Mobility and Warm up 3 rounds 10 Plate zombie crunchs 10 Good morning (bar) Skill 12’Emom 1’ 7 Deadlifts 70% 1RM 2’   21 Sit ups WOD Every 2’ for 10’ 16 Kb Swing 24/16 kg 14 Push ups 12 T2B ***Dentro de 2 minutos

Friday   WOD Metcon  Elemento: Monoestrutural Treino 5. Sexta feira Mobility and Warm up Tornozelos 1x 60 KB Front rack reverse lunges Metcon For Time Team 2 16 Globet Squat   24/16 kg 5.000 m Row 80 cal. Bike ** Every 2’ 16 Globet Squat Cap 34’

Thursday WOD  Amrap Elementos: Ginástico - Monoestrutural Treino 4. Quinta feira Mobility Ombros Warm up 3 rounds 30’’ PVC Superman hold 30’’ Máx superman Rest 30’’ 30’’ PVC hollow hold 30’’ Hollow rocks Rest 30’’ Skill a) Chest to bar Pull ups 2 foot box chest bar pull ups drill 1 foot box chest bar pull ups drill b) 3 rounds 8 Strict chest to bar c) 3 rounds 30’’Hand stand hold 30’’ máx H.S.P.U rest 1’         WOD 7’ Amrap 21 D.U 7 H.S.P.U 21 D.U 7 T2B

Wednesday WOD Emom Elemento: Peso - Bodyweight Treino 3. Quarta feira Mobility Torácica Warm up Skill a) 4’ Emom 3 Hang cleans 60% 4’ Emom 2 Hang cleans 70% 4’ Emom 1 Hang cleans 75 – 80% WOD 20’ Emom 1’ 9 S.D.H.P + Máx burpees 75/55 lbs 2’ 9 Hang Cleans + Máx burpees 3’ 9 Hang Snatch + Máx burpees 4’ Rest

Tuesday WOD Tempo Elementos: Peso – Bodyweight Treino 2. Terça feira Mobiltiy Ombros Warm up 2 rounds ( pvc / bar ) 6 Sott press 8 Power balance 10 O.H.S Skill a) Técnica Snatch b) 4’ Emom 3 Snatch 60% 4’ Emom 2 snatch 70% 4’ Emom 1 snatch 75 – 80% WOD (4 rounds) 1’ 10 Push press 95/65 lbs 10 O.H.S Rest 30’’

Agradecimento aos que fizeram acontecer.🙏 #CampeonatoBT #Crossfit8585 Depois de um FDS daqueles, em que tivemos um evento de vitórias e conquistas, chegou a hora de agradecer a todos que fizeram parte desse momento. Essa foi a primeira edição do Torneio Crossfit 8585, e temos certeza de que foi o primeiro de muitos que estão por vir. Agradecemos a todos que compareceram e lotaram a academia. Aos que não puderam ir desta vez, agradecemos a torcida positiva para que o evento fosse um sucesso! Agora você pode ver algumas imagens deste dia tão especial. Tem mais fotos no blog Cf8585...passa lá! ...