A Copa do Mundo de verdade começa hoje.

É isso mesmo, hoje começa a verdadeira Copa do Mundo para nós. O CrossFit Games 2018.

A largada (Literalmente. Primeira prova é corrida de bike.) da competição é às 10:20h horário brasileiro.

Pra você acompanhar, basta acessar http://games.crossfit.com e assistir aos melhores atletas brigando pelo título de homem e mulher mais bem-condicionados do mundo.

Lembrando que esse ano, teremos um representante entre a Elite, nosso amigo Pablo Chalfun, da Valente CrossFit. Estaremos na torcida!

 

WOD – 01/08/2018

STRENGTH WORK
Shoulder Press
5-3-1+
@75/85/95%

WOD
For Time:
60 Wall Ball Shots
60 One Arm Kettlebell Swings*
50 Box Jumps
50 V-ups
40 Wall Ball Shots
40 One Arm Kettlebell Swings*
30 Box Jumps
30 V-ups
20 Wall Ball Shots
20 One Arm Kettlebell Swings*
10 Box Jumps
10 V-ups

*Switch arms every 5 reps
VITTORIA SIX PACK

A.
3x
20” Star Plank (right)
20” Star Plank (left)
20” Rest

B.
2x
15” Crunches
15” Reverse Crunches
15” Rest
30” Flutter Kicks
15” Rest

C.
100 Mountain Climbers

 

WOD – 01/08/2018

STRENGTH WORK
Shoulder Press
5-3-1+
@75/85/95%

WOD
For Time:
60 Wall Ball Shots
60 One Arm Kettleb […]

Ascending Ladder

WOD – 31/07/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
5 x 2

Ring Pull-ups
5 x 5

WOD
AMRAP 8’
An Ascending Ladder of
2 Power Cleans*
4,6,8,10,12…

*6 Burpees Over the Bar between sets

 

WOD – 31/07/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
5 x 2

Ring Pull-ups
5 x 5

WOD
AMRAP 8’
An Ascending Ladder of
2 Power Cl […]

Semana de pico

WOD – 30/07/2018

STRENGTH WORK
Back Squat

5-3-1+

@75/85/95%

WOD
For Time:
3 Rounds of
60 Double Unders
15 Overhead Squats
12 Toes to Bar

VITTORIA SIX PACK

A.
EMOM 12′
10 V-ups + 10” V-up Hold
15 Sit-ups
20 Alternating V-ups + 10″ Hollow Hold
20 Supermans

 

WOD – 30/07/2018

STRENGTH WORK
Back Squat

5-3-1+

@75/85/95%

WOD
For Time:
3 Rounds of
60 Double Unders
15 Overh […]

Fechando a 2a semana

WOD – 27/07/2018

STRENGTH WORK
Deadlift
3 x 3
@70/80/90%

WOD
For Time:
5 rounds of
10 Toes to Bar
10 Thrusters

 

VITTORIA SIX PACK

A.
50 Sit-ups

B.
3x
15″ Hollow to Tuck Sit-up
15″ Tuck Hold
Rest 10″

C.
2x
30″ Front Plank
30″ Chinese Plank
Rest 20”

 

WOD – 27/07/2018

STRENGTH WORK
Deadlift
3 x 3
@70/80/90%

WOD
For Time:
5 rounds of
10 Toes to B […]

 

Escada de Clean

WOD – 26/07/2018

SKILL
Ring Swings
Swinging Horizontal Ring Rows
Muscle-up Transitions

WOD
For Time:
10-8-6-4-2*
Power Cleans

*50 Double Unders before each set

Carga sugerida:
@50/40
@60/45
@60/50
@70/55
@80/60

 

WOD – 26/07/2018

SKILL
Ring Swings
Swinging Horizontal Ring Rows
Muscle-up Transitions

WOD
For Time:
10-8-6-4-2*
Power Cl […]

Pressing Wednesday

WOD – 25/07/2018

STRENGTH WORK
Shoulder Press
3 x 3
@70/80/90%

WOD
AMRAP 10’
24 Air Squats
16 Sit-ups

8 Handstand Push-ups / Push Presses

 

VITTORIA SIX PACK

A.
4x
20″ Alternated Ankle Touches on Crunch Position
20″ Flutter Kicks
20″ Alternated Ankle Touches on Crunch Position
Rest 20”

B.
20 Atomic Sit-ups

C.
Accumulate 90″ on Hollow Hold

 

WOD – 25/07/2018

STRENGTH WORK
Shoulder Press
3 x 3
@70/80/90%

WOD
AMRAP 10’
24 Air Squats
16 Sit-ups

8 Handstand Push-ups / Push Presses

 

VITTORIA SIX PACK

A.
4x
20″ Alternated Ankle Touches on Crunch Position
20″ Flutter Kicks
20″ Alternated Ankle Touches on Crunch Position
Rest 20”

B.
20 Atomic Sit-ups

C.
Accumulate 90″ on Hollow Hold

Terça Feira

WOD – 24/07/2018

STRENGTH WORK
Ring Pull-up
4 x 5

Ring / Box Dip
4 x 6

Alternating V-ups
4 x 20

WOD
For Time:
12-9-6-9-12
Burpee Box Jump
7-5-3-5-7
Bar Muscle-ups / C2B Pull-ups

 

WOD – 24/07/2018

STRENGTH WORK
Ring Pull-up
4 x 5

Ring / Box Dip
4 x 6

Alternating V-ups
4 x 20

WOD
For Time:
12-9-6-9-12
Burpee B […]

2a semana

WOD – 23/07/2018

STRENGTH WORK
Back Squat
3 x 3
@70/80/90%

WOD
For Time:
3 rounds of
800m Run
30 Wall Ball Shots
30 Kettlebell Swings

 
VITTORIA SIX PACK

A.
4x
6 Side Bend w/ Plate (right)
6 Side Bend w/ Plate (left)
20″ Russian Twist

B.
3x
15″ Alternating Tuck Sit-ups
15″ V-ups
15″ Alternating Tuck Sit-ups
15″ Rest

 

WOD – 23/07/2018

STRENGTH WORK
Back Squat
3 x 3
@70/80/90%

WOD
For Time:
3 rounds of
800m Run
30 Wall Ball Sh […]

Sexta Feira, dia de Deadlift

WOD – 20/07/2018

STRENGTH WORK
Deadlift
3 x 5
@65/75/85%

WOD
For Time:
1km Run

Then,

2 Rounds of
8 Clean
12 Handstand Push-ups / Push-ups

Then,

600m Run

Then,

2 Rounds of
8 Clean
12 Handstand Push-ups / Push-ups

 

VITTORIA SIX PACK

A.
3x
10 Hollow Bodies
10 V-ups
10 Alternating V-ups
10″ Hollow Hold

Rest 30″

B.
2x
30″ Side Plank (right)
30″ Side Plank (left)
15″ Rest

C.
Acummulate 90″ on Front Plank

 

WOD – 20/07/2018

STRENGTH WORK
Deadlift
3 x 5
@65/75/85%

WOD
For Time:
1km Run

Then,

2 Rounds of
8 Clean
12 Handst […]