HSPU day

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 3x 2 wallwalk 4 canoa para superman 6 burpees 8 minhocas no lugar Mobility Overhead Tissue Smash Gymnastics 20′ treinado Handstand ou Handstand push-up ou Defict Handstand push-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 -Pike push-up (RX+ HSPU) -Strict pull-up (RX+ Stricit C2B)


Sally up sally down

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 5x 5 pull-up 10 push up 15 air squats Mobility Adductor Smash 2′ cada lado Olympic wall squat Weightlifting A: Front Squat (8 minutos para achar 3RM) B: Front Squat (EMOM 12′ 3 rep @ 80% do 3RM) Metcon Metcon (Weight) Sally up sally down […]


Turkish get up!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Animais (No Measure) Bear walk Lizzard walk Duck walk crab walk InchwormDepois de cada animal fazer 1 turkish getup de cada lado Weightlifting Sumo Deadlift High Pull (5x max rep 35/30) Metcon Metcon (Time) 600m row 5x 12 Sumo deadlifthigh pull (kb 24/16) 12 kb swing 600m […]


Trios ou duplas!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Trainer´s Choice Warm-up (No Measure) Metcon (AMRAP – Rounds) AMRAP 25´ (em dupla ou trio) 15 air squats 15 burpees over partner 15 calorias *-para valer os squats outro integrante precisa segurar em isometria de pull-up (queixo acima da barra, pode usar caixa ou saltar e os […]


Chipper!!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) Escada de agilidade. Weightlifting Thruster (5-5-5-5-5-5) Metcon Metcon (Time) 100m run 50 -sit ups 100m run 40 wallballs 100m run 30 KBS 24/16 100m run 20 Toes 2 bar 100m run 10 HSPU 100m run (RX+ +5 muscle-up 100m run)


Pistols!!!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Gymnastics Quem ainda não consegue, vai fazer progressões de pistol. Pistols (3 séries de o máximo de repetições) Metcon Metcon (Time) 2x 30 – […]


CF TOTAL!!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) Lista verde! Weightlifting The CrossFit Total (Total Weight) Para cada levantamento vocês vão ter 15′ (No máximo 3 tentativas). Recomendação: 1 tentativa – um pouco abaixo do 1RM ou se sentir que está mais forte tentar a mesma carga do seu 1RM anterior. 2 tentativa […]


clean and run

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) Melhor alongamento do mundo! Weightlifting Power clean progressions A: Power Clean (10´ para achar 3 RM) B: Power Clean (Séries de 5 reps.) Quantas séries conseguir. Metcon Metcon (Time) 21 Cleans 40/30 (RX+ 60/40) 200m run 15 Cleans 50/35 (RX+70/45) 200m run 9 Cleans 60/40 […]


Pulling day

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Animais (No Measure) Bear walk Lizzard walk Duck walk crab walk Inchworm Skill Treinar progressões um dos movimentos abaixo: -kipping pull-up -butterfly pull-up -bar muscle up Quem não sabe fazer nenhum, faz o kipping. Já sabe kipping vai pro buttler fly. E quem consegue fazer os dois […]


Hero Saturday

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Trainer´s Choice Warm-up (No Measure) Metcon Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click […]