Semana 2 - Fusion Box 2023 (10/07 - 14/07)

CROSSFIT

Segunda-feira (10/07/23) - Tempo ativo: 44’min Vt: ≈ 180

Mobility: 20”on / 10” off (2 rounds)

A) PVC Dislocate
B) PVC Front Rack Position
C) Bow and Bend - Ruissian Baby Maker
D) Iron Cross
E) 90/90

Warm - Up: Amrap 4’

5 rep. Hang Clean High Pull

5 rep. High hang Muscle Clean
5 rep. Front Squat
5 rep. Shouder Press
5 rep. Salto Vertical

* Usar só a barra.

Skill: Push Press (Saindo do rack)

5’ For Technique

And ..

15’ (@65% - @70% - @75% - @80% - @85%)

8-6-4-4-2

Push Press

Workout: EMOM 15’

A) 10 Push Press
B) 20 BJO
C) 30 Sit UP
D) Máx Cal Row/Bike
E) Rest

Rx+ 60/45
Rx 50/35
Int 40/25
Sc 30/19
Terça-feira (11/07/23) - Tempo ativo: 33’ min Vt: ≈ 144

Mobility: 30”on / 10” off (1 rounds)

A) Scapula Pull Up
B) Prone YWT
C) UP Down dog
D) Pigeon Alt.
E) Chest Opner

Warm - Up: Tabata

A) BB Bent Over Row

B) BB Good Morning
C) Hollow Rock
D) Arch Rock

Skill: Kipping Pull Up

12’ For Technique

Or..

Performance *4 Rounds (3’ min Cada)

3 Strict Pull Up
2 Deadlift
100 m Run (Chuva 6 BOTB)

Workout: Amrap 14’ - Em dupla - Y go you go

3 BMU
6 Deadlift
9 BOTB

Rx+ 100/75
Rx 80/65
Int 60/45 - GYM C2B/Pull Up
Sc 40/35 - GYM Pull Up/2x Ring Row
Quarta-feira (12/07/23) - Tempo ativo: 38’ min Vt: ≈ 300

Mobility: Tabata

A) Elbow Pumps
B) Bow and Bend + R. Baby Maker
C) Up Down Dog
D) Ankle Mob. (Right/Left)

Warm - Up: Bring Sally Up Squat Challeng

Fazer uma grande roda e aquecer com a música.

Skill: Front Squat (Saindo do rack)

Every 3’ for 18’

3 x 10 ~ 12 rep (@60% - @65% - 70%)

3 x 6 ~ 8 rep (@75% - @80% - @85%)

* Ficar dentro da margem de repetição.

Workout: Amrap 12’

5 Complex ( 1 Hang Clean + 1 Low Hang Clean + 1 Front Squat)

10 Alt. Single Leg T2B
35 DU / 70 SU

Rx+ 70/55
Rx 50/35
Int 40/25- GYm Alt. Single Leg T2B / Alt. Single Leg Raises
Sc 30/19 - GYm Alt. Single Leg Raises / Alt. Single Leg Knee Raises
Quinta-feira (13/07/23) - Tempo ativo: 39’ min Vt: 260

Mobility: Tabata

A) Arms Circle
B) Inchworm
C) Irom Cross
D) 90/90 com ativação de quadril

Warm - Up: Amrap 5’

10 Shoulder Tap
10 V - Up Alt.
100 m Rum ( Chuva 30 Skipping)

Skill: KB Snatch

12’ For Technique

Workout: For Time 18’

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Kb Snatch
- After Every Round -
10 V - Sit Crunch
5 Shuttle Run

Rx + 24/20
Rx 20/16
Int 16/12
Sc 12/8
Sexta-feira (14/07/23) - Tempo ativo: 36’ min Vt: ≈ 648

Mobility: 30”on / 10” off (1 rounds)

A) Arm Circles Alt.

B) Deep Squat + T Rotation
C) Russian Baby Maker
D) Scapula Push Up
E) Lizard Rotation Atl
F) Scorpion

Warm - Up: 20” on / 10” off (2 rounds)

A) Rope Pull Standing

B) Alt. DB Clean
C) DB Push Jerk (Right/Left)
D) Air Squat
E) Burpee

Workout: Em Trio III - Amrap 27’

30 Double DB Devil Clean

45 Double DB Step Up Over
30 Double DB Push Jerk
45 Air Squat Syncro
2 Leg Less / Rope Climb
400 m Run Together

* OBS: a cada troca de atleta para o movimento, o trio deve realizar 1 Burppe syncro.

RX 22,5/15
Int 15/10 - GYM Rope Climb
Sc 10/7 - GYM Rope Climb / Rope Pull Standing