novembro 2017 // Archive

Date based archive
30 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #1- 8 intervals (No Measure)

1- Singles;

2- Split Skips;

3- Alternating legs;

4- In and out;

5- High knee;

6- Butt Kickers;

7- Double Under;

8- Double Under or Triple Under;

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Weightlifting

Front Squat (1×5@55%; 2×3@65%; 2×3@75%; 2×2@85%; 1×2@95%)

Metcon

Metcon (Time)

For Time:

50 DU

800 Run

30 KB Swing, 24/20

800 Run

50 DU
TC: 14′

+RX Colete 10KG/7KG

29 nov

CrossFit Ibirapuera – CrossFit

Warm-up

3 Rounds:

200m Run

8 Wall Balls, 20/14

5 Pushups



3 Rounds:

20” Burgener Rack Stretch

30” Barbell Stretch for Ankle Mobility

Skill

Preparação específica

4 Thrusters (95/65)

4 Bar Face Burpees

3 Thrusters

3 Bar Face Burpees

2 Thrusters

2 Bar Face Burpees

1 Thruster

1 Bar Face Burpee

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
TC: 14′

28 nov

2911017

CrossFit Ibirapuera – CrossFit

Warm-up

FOR QUALITY 5 (No Measure)

1 ROUND FOR QUALITY

20 KB Deadlift

30 Jump KB

40 KB Swing Alternating

Weightlifting

Deadlift (1×4@55%; 2×3@65%; 2×2@75%; 1×2@85%; 1×2@95%)

Metcon

Metcon (Time)

Row 2000m

21 Deadlift (225/155)

15 T2B

09 Deadlift (225/155)

Run 1200m (3 Voltas)

21 T2B

15 Deadlift (225/155)

09 T2B
TC: 22′

Row 2000m = 4 Laps Run or 6km Air Bike

Run 1200m = 1500m Row or 4, 5km Air Bike

27 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Performance 3 (No Measure)

10 Minutes For Quality

8 One Arm Pause Waiter Squat

12 One Arm Russian Kettlebell Swing

12 One Arm Suitcase Deadlift

8 One Arm Turkish Situp

Weightlifting

Snatch Complex 3 (3 Positions) (1×1@55%; 1×1@65%; 1×1@75%; 1×1@85%; 1×1@95%; 1×1@)

Find 1RM of:

1 High Hang Squat Snatch

1 Hang Squat Snatch (Knee)

1 Squat Snatch

Metcon

Metcon (Time)

4RFT:

21 Box Jump (24″/20″)

18 Hang Power Snatches, (75/55)

15 Box Jump (24″/20″)

12 HSPU
TC: 15′

26 nov

CrossFit Ibirapuera – CrossFit

Warm-up

FOR QUALITY 3 (No Measure)

400m Run

10 Inch Worms

10 Lateral Box Step Ups 30/24 each leg

2 Rounds

8 Alternating KB Swing (12/8)

8 Alternating KB Clean w/ Swing (12/8)

8 KB Clean and Jerk (12/8)

Weightlifting

Clean Complex 3 (EMOM 8′ – 3 Positions)

1.Squat Clean (floor)

1. Hang Squat Clean ( knee)

1. High Hang Squat Clean (mid-thigh)
3′ Warm Up

1×1@45%

1×1@50%

1×2@55%

Ajustar a carga a cada minuto. Progressão de acordo com a qualidade do movimento.

Metcon

Metcon (Time)

4 RFT:

10 Pull Up *

10 Power Cleans (155/105)

25 Wallballs (20/14)
* RX+ 5 Ring MU

TC: 14′

25 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

15’: Metcon (AMRAP – Reps)

1)

400 Row (10 Reps)

10 Burpees Over Row

10 C2B / Sc: 10 Pull Up

>4:00

2)

600 Row (15 Reps)

15 Burpees Over Row

10 Bar Muscle Up / Sc: 15 Pull Up

>9:00

3)

800 Row (20 Reps)

20 Burpees Over Row

10 Ring Muscle Up / Sc: 20 Pull Up

>15:00
RX:

1) Total (30 Reps)

2) Total (40 Reps)

3) Total (50 Reps)

SC:

1) Total (30 Reps)

2) Total (45 Reps)

3) Total (60 Reps)

24 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

25′: Metcon (AMRAP – Reps)

60 Cal Row

50 T2B

40 Push UP

30 Wall Ball (20/14)
* A cada quebra o Atleta deve realizar 6(total) DB Snatch Alt (50/35) antes da troca.

Não contar Reps

21 nov

CrossFit Ibirapuera – CrossFit

Warm-up

W.U. Back Squat (No Measure)

3 rounds of 10 reps of:

Samson Stretch (30 seconds)

Russian BabyMaker

Hips Single Pigeon (30 seconds)

Back-extensions

Weightlifting

Back Squat (1×5@55%; 2×4@65%; 2×3@75%; 2×2@85%; 1×2@95%)

Metcon

Metcon (Time)

Row or Run 1000m (Air Bike – F: 2,5km / M: 3,0km)

Then

21-15-9

HSPU

KB Swings (24/20kg)
TC: 14′

19 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Complex with PVC – 3 RDS

Snatch Grip High Pull

Muscle Snatch

Snatch Pull Under

Behind the Neck Snatch Grip Press

Overhead Squat

Snatch Balance

Weightlifting

Barbell Complex Technic:

0:00-1:00 = 1 Thruster, Cluster, Snatch

1:00-2:00 = 2 Thruster, Cluster, Snatches

2:00-3:00 = 3 Thrusters, Clusters, Snatches

3:00-4:00 = 4 Thrusters, Clusters, Snatches

4:00-5:00 = 5 Thrusters, Clusters, Snatches

Metcon

Metcon (AMRAP – Reps)

AMRAP:

0:00-6:00

800m Run

Max Thrusters (135/95)

Rest 06:00-08:00

08:00-14:00

600m Run

Max Power Snatch (115/80)

Rest 14:00-16:00

16:00-20:00

400m Run

Max Clusters (95/65)
SCORE: Max reps Thrusters+Power Snatch+Clusters

18 nov

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP

15 toes-to-bars

50 double-unders

8 Front Squat 135/85

< 4'
15 toes-to-bars

50 double-unders

6 Front Squat 185/115

<8'
15 toes-to-bars

50 double-unders

4 Front Squat 225/145

<12'
15 toes-to-bars

50 double-unders

2 Front Squat 255/165

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